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Started By
Message
Unable to go down to parallel on squat
Posted on 1/9/18 at 2:48 pm
Posted on 1/9/18 at 2:48 pm
I'm not flexible and I'm working on that, but regardless how much weight I do or don't do, I can't seem to get close to a full squat. Otherwise I think my form is appropriate
Any increased risk of injury from this?
Any increased risk of injury from this?
Posted on 1/9/18 at 3:05 pm to Sam Waterston
10lb plate under heels works for me.
Still working on my flexibility.
Still working on my flexibility.
Posted on 1/9/18 at 3:08 pm to Sam Waterston
what is your problem area?
generally its hips and ankles. These things can be worked out before you squat to allow you to go to full depth
generally its hips and ankles. These things can be worked out before you squat to allow you to go to full depth
Posted on 1/9/18 at 3:12 pm to Sam Waterston
quote:
I'm not flexible and I'm working on that, but regardless how much weight I do or don't do, I can't seem to get close to a full squat. Otherwise I think my form is appropriate Any increased risk of injury from this?
Start working on your mobility. This is a mobility issue more than a being flexible one.
Plenty of good information out there, for good stretches and exercise to increase mobility.
Posted on 1/9/18 at 3:16 pm to Sam Waterston
As others have said, ankle and hip mobility.
Is it possible there's a mental block, also? I've seen people with plenty of mobility scared to squat thinking they're going to fall.
Is it possible there's a mental block, also? I've seen people with plenty of mobility scared to squat thinking they're going to fall.
Posted on 1/9/18 at 3:20 pm to Sam Waterston
Can you get into a body weight or goblet squat? I'm assuming from your OP that you can't.
You need to do some test/retest with a bunch of mobility fixes, many of which could come from Mobility WOD.
Certainly look into Defranco's Agile 8 and Limber 11 on YouTube.
Grab a kettlebell or weight and try to get into a full squat.
Now smash your TFL on both sides and hip flexors. Try again. Better or the same?
Now smash your hamstrings and do a few leg swings. Better?
Now loop a band around your ankle, with the other end at the bottom of a squat rack and work it. Then roll your foot with a lacrosse ball. Better?
Glutes & Piriformis. Better?
Calves. Better?
You need to do some test/retest with a bunch of mobility fixes, many of which could come from Mobility WOD.
Certainly look into Defranco's Agile 8 and Limber 11 on YouTube.
Grab a kettlebell or weight and try to get into a full squat.
Now smash your TFL on both sides and hip flexors. Try again. Better or the same?
Now smash your hamstrings and do a few leg swings. Better?
Now loop a band around your ankle, with the other end at the bottom of a squat rack and work it. Then roll your foot with a lacrosse ball. Better?
Glutes & Piriformis. Better?
Calves. Better?
Posted on 1/9/18 at 3:22 pm to Sam Waterston
I have a similar issue, but mine only occurs when doing overhead squats or squat snatch. Any other form of squatting (back squats, front squats, cleans, etc.) I have no issues with. Just find it strange that as soon as I lift my arms over my head I lose so much mobility in my squat.
Posted on 1/9/18 at 3:43 pm to Mark Makers
It’s more than likely your thoracic spine area. Middle to upper back causing mobility restriction. Look up some foam rolling exercises to start
Posted on 1/9/18 at 3:44 pm to Mark Makers
quote:
as soon as I lift my arms over my head I lose so much mobility in my squat
Likely - you lack enough thoracic mobility to get the bar over center. Maybe tightness in chest as well.
Posted on 1/9/18 at 3:44 pm to Lester Earl
quote:
It’s more than likely your thoracic spine area
Took the words out of my mouth.
Posted on 1/9/18 at 4:06 pm to LSUfan20005
I can do goblet squats ok, and I'm definitely stiff in the hips though.
But whether just the bar or with increased weights the form is the same, just not much depth
I'll start working on some agility stretches, etc.
But whether just the bar or with increased weights the form is the same, just not much depth
I'll start working on some agility stretches, etc.
Posted on 1/9/18 at 4:09 pm to Mark Makers
quote:
I have a similar issue, but mine only occurs when doing overhead squats or squat snatch
Overhead squats are difficult.
I used to warm up for back squats by doing overhead squats with just the bar.
To the OP, I would try overhead squats with a broom stick to see where your weaknesses are. If you practice overhead squats and are able to do them properly even with no weight, it will help increase mobility fpr back squats
Posted on 1/9/18 at 5:00 pm to Mark Makers
quote:
I have a similar issue, but mine only occurs when doing overhead squats or squat snatch.
This probably has more to do with torso angle than anything else.
As your chest comes forward, it becomes more difficult to hit depth in a squat. I find myself coming up short on very heavy back squats due to this.
Only way to correct it is to take a barbell and start accumulating time in a full OHS to get your body more comfortable in that position.
Posted on 1/9/18 at 8:15 pm to Captain Ron
Appreciate all the input/info/advice!!
Posted on 1/9/18 at 8:59 pm to Sam Waterston
Drive your knees out and I promise you will drop below parallel, all this mobility talk is silly.
Posted on 1/10/18 at 7:03 am to Sam Waterston
I used to have this issue. I found that checking my ego and lowering the weight I used helped a lot. It was a long grind to get back to the weight I used to use but in the end it was worth it.
Posted on 1/10/18 at 8:49 am to RickfromArizona
quote:
Drive your knees out and I promise you will drop below parallel, all this mobility talk is silly.
Squat positioning is not the same for everyone.
However, ankle/hip mobility can affect everyone.
Posted on 1/10/18 at 10:50 am to Sam Waterston
Look up Squat University on IG.
Posted on 1/10/18 at 3:16 pm to SmellslikeKevinBacon
quote:
I found that checking my ego and lowering the weight I used helped a lot. It was a long grind to get back to the weight I used to use but in the end it was worth it.
This is what I have found. I look like a weakling compared to a lot of the folks in the other racks, but I sure as shite know I'm doing an actual squat.
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