Regarding squatting below parallel, generally I think you should aim to squat as low as your flexibility allows. This will improve over time. Squat down until just before your lower back starts to round – wherever that is. The lower you can go, the better but just below parallel is okay.

I just got back from a gym workout this afternoon. I have been practicing my squat and deadlift form as I mentioned above with a broom handle…LOTS. I was determined today to be shown how to work in the cage with the bar and the pins, so I could squat on my back. Well, the first person (female employee) I approached was so shocked, and extremely hesitant to show me this…asking why on earth I would want to deadlift especially (for my hips, glutes, hamstrings and all other muscles like core involved and personal satisfaction, I replied) She tried to dissuade me to using dumbells, the exercise ball for my glutes, etc. I was really miffed and annoyed about that, especially after I had to work up the courage to do this in the first place…I NEVER see females using the cage so I was a little shy for some reason. After I was really nicely insistent about it, she went and got a male employee to show me the ropes.

I used the shorter bar, which is about 35lb. (15 or so kg) with no weight and did my deadlifts and squats (squats on my back, I just could not get the bar balanced well on my front and found it uncomfortable). He actually was impressed with my form and told me so, LOL! He was great in his instructions, I should refer that certain other employee to your site, to stumptuous.com, stronglifts.com and all the others that have helped me and encouraged me to quickly leave the machine circuit and go to the “big girl” weights. I still use a cable machine at times for pulldowns, and the assisted dip machine in my goal to do pullups, and find the kitchen table in my house sturdy enough to do inverted rows. Oh, and for the squats, he suggested not going much below parallel…is that OK?

Thanks again for the obvious hard work on your sight and you ambassadorship for women’s strength.

Tina

One pullup? Aim to do ten by this time next year!!

More and more, I am attracted to fitness and function like I see on your site. I have been slowly adding different things into my workouts, and today did not use any machines at all other than a cable machine for a pulldown. It felt so FREAKING good to MOVE ALL my parts, to feel my muscles interconnected. I did dumbell snatches and swings (can hardly wait to get my kettlebell!!!), alternating with burpees and that was waaay better than any old treadmill. I set up some blocks using aerobic steps, placed that bar that previously looked so intimidating to me on it (no one around to show me the squat cage unfortunately) and did my first 3 deadlifts (no weights on it yet but I am working on it…I think that the bar weighed about 15kg or so. In July when I started I could barely even do 3 sets of 12 with a 3lb dumbell for lateral shoulder raises!) Yay! All that practicing with my broom handle in my kitchen has paid off!!! I am on a mission to someday do a pullup too, and flip a tire or carry a a sandbag!!! Rowwwwwrrrr!!!

Sad to say, I saw so many women just ambling along on the treadmill, and not one of them picked up a free weight. I myself feel such a big difference in how my muscles are working when I do! I am loving it and am really excited to find your site!!!