Deck Squats

[kombatmaster7]

Even at its simpliest level it is giving me a hard time.

I can do 1 SLS so a bodyweight squat is no problem for me.

The only problem I have is after my bum hits the floor and I roll backwards, getting back onto my feet to complete the squat

is really bugging me.

*This is for standard bodyweight deck squats.

If I use my arms to give me that little extra momentum and/or use my legs as well, I can make it back on my feet, but just barely .

I have Coach Sommer's 5 DVDs and the gymnast demonstrating the deck squat variations doesn't even need to forcefully push his legs and hands foreward for momentum to get back onto his feet.

What puzzels me more is that he uses a weighted vest and can still push off back onto his feet.

When I tried to get back on my feet with a weighted vest I fell backwards again.

I believe that this can be caused be one or all of these things:

1. Long Legs (I'm 6'1 and 1/2 and have long legs)

2. Not using enough momentum to get back onto my feet.

3. I haven't done it enough to be able to do it correctly (seriously doubt)

When I hold a weight in my hands as I do the squat, getting up is no problem.

I am wondering if holding a weight (dumbell or kettel bell) during the deck squat is detrimental to strength development and using a weighted vest is optimal or if it really doesn't matter which one you use in your deck squats?

With kind regards,

-kombat

[Blairbob]

Using a weight during pistols makes it easier as it adjusts the balance.

You simply must reach forward as much as possible when you get to your heels.

Hold the candlestick position to complete inversion and try to hollow down rather than tucking as soon as possible. You will use your momentum more efficiently.

Can you squat A2A typically, you might just be weak in that area.

If anything, do a deck squat where your feet is lower than your butt so it can give you a gravity assist. Generally we have beginner gymnasts rock back on a panel mat and place their feet on the floor. We use the same drill for pistols.