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Should I stop squatting until I can go parallel?
Posted on 12/26/19 at 8:39 am
Posted on 12/26/19 at 8:39 am
I physically can’t squat parallel without picking my heels off the floor or holding onto something.
It’s mostly an ankle mobility issue and I have tight hips.
I’m working my way up to 275 (for AMRAP set) and am currently at 245. Took a video of myself thinking I was close to parallel but the video showed that was false.
It’s mostly an ankle mobility issue and I have tight hips.
I’m working my way up to 275 (for AMRAP set) and am currently at 245. Took a video of myself thinking I was close to parallel but the video showed that was false.
This post was edited on 12/26/19 at 8:40 am
11
Posted on 12/26/19 at 9:02 am to StringedInstruments
Have you tried oly shoes or putting small plates (2.5 or 5 lb) under your heels? That will help you get lower while you continue to work on mobility. I wouldn't stop squatting though
This post was edited on 12/26/19 at 9:04 am
Posted on 12/26/19 at 9:51 am to StringedInstruments
Don't stop squatting.
I'd begin box squatting. Lower the box progressively. This will force you to sit back and open your hips.
I'd begin box squatting. Lower the box progressively. This will force you to sit back and open your hips.
Posted on 12/26/19 at 9:57 am to onelochevy
quote:
Have you tried oly shoes or putting small plates (2.5 or 5 lb) under your heels?
I’ve read that this is a bandaid that can cause more problems later on.
Posted on 12/26/19 at 9:58 am to Rep520
quote:
This will force you to sit back and open your hips.
I’ve been thinking about getting boxes for box jumps. I’ll try box squats when I get them.
Posted on 12/26/19 at 10:41 am to StringedInstruments
I'd recommend doing it like this. Start at your current max depth, take a few sessions to get accustomed to the movement.
Then, drop the box height by an inch. Get accustomed to the new depth. Then, drop by another inch. Repeat until you are at a good depth.
All the weights should be submaximal so you can concentrate on the movement. I'd also work heavily on mobility and warmups.
Then, drop the box height by an inch. Get accustomed to the new depth. Then, drop by another inch. Repeat until you are at a good depth.
All the weights should be submaximal so you can concentrate on the movement. I'd also work heavily on mobility and warmups.
Posted on 12/26/19 at 10:41 am to StringedInstruments
I personally love box squats. Have really increased my total reps vs conventional. I’m sure it’s 100% psychological but having that reinforcement helps me and I’m not going to compete so it doesn’t matter
Posted on 12/26/19 at 11:08 am to StringedInstruments
You need to work on hip and ankle mobility then.
Posted on 12/26/19 at 11:46 am to StringedInstruments
Sit you arse down in a deep squat and build up minutes at a time.
This post was edited on 12/26/19 at 11:46 am
Posted on 12/26/19 at 11:46 am to StringedInstruments
Posted on 12/26/19 at 11:52 am to LSUAlum2001
quote:
Sit you arse down in a deep squat and build up minutes at a time.
Squat against a wall with a band behind your back and looped around both knees for a minute. It will opsn your hips up like nothing else.
Posted on 12/26/19 at 11:40 pm to StringedInstruments
As an older guy who just started lifting again a few months ago I constantly struggle with going deep enough. Especially if I bump up the weight and feel like I’m not going to get back up if I go any lower. I’m also 6’5 so I have a lot of angles working against me.
I just do what I can do with a new weight and slowly work it deeper over multiple workouts until I feel good with it before bumping up the weight. Then I’m squatting shallow again ...and rinse repeat. I’d rather squat shallow with a heavy weight and get the feel of it ....and work it lower....than stay at a lighter weight indefinitely.
Don’t know if this is right or wrong.
I just do what I can do with a new weight and slowly work it deeper over multiple workouts until I feel good with it before bumping up the weight. Then I’m squatting shallow again ...and rinse repeat. I’d rather squat shallow with a heavy weight and get the feel of it ....and work it lower....than stay at a lighter weight indefinitely.
Don’t know if this is right or wrong.
This post was edited on 12/26/19 at 11:41 pm
Posted on 12/27/19 at 7:55 am to StringedInstruments
Look up Dr. Aaron Horsching. He runs the Squat University Instagram page and Youtube channel. He has TONS of material on your problem.
Posted on 12/27/19 at 9:43 am to StringedInstruments
quote:
I’ve read that this is a bandaid that can cause more problems later on.
not really
Posted on 12/28/19 at 10:54 pm to StringedInstruments
I’d bet your calves are tight
Posted on 12/29/19 at 8:44 am to StringedInstruments
I'm going to assume you aren't willing to put the video on YouTube and share it here. Can't blame you.
I wondering if you are trying too hard to stay upright during the squat. WarriorPoetSociety recently did a video on the squat with Ripp himself and one of the things that struck me was RIP stating that the media and a lot of gyms are just training that part wrong. He teaches that it's fine if you are going a little more horizontal. You just have to make sure that your lower back and core are in the right form.
I found that not worrying about staying vertical made this much easier for me. Try just focusing on 1.) Driving with your hips, 2.) Lower back form 3.) Abs stability.
Once I was willing to bend forward a hair more, it helped a lot with my balance. Focusing on driving with the hips helped with staying on my heels too.
DISCLAIMER: I am just starting and NOT an expert here. I'm just starting down this road and am learning myself. Take this with a grain of salt. Do go and watch the Mark Ripp video on Warrior Poet Society though. LOTS of good info in it straight from Rip.
I wondering if you are trying too hard to stay upright during the squat. WarriorPoetSociety recently did a video on the squat with Ripp himself and one of the things that struck me was RIP stating that the media and a lot of gyms are just training that part wrong. He teaches that it's fine if you are going a little more horizontal. You just have to make sure that your lower back and core are in the right form.
I found that not worrying about staying vertical made this much easier for me. Try just focusing on 1.) Driving with your hips, 2.) Lower back form 3.) Abs stability.
Once I was willing to bend forward a hair more, it helped a lot with my balance. Focusing on driving with the hips helped with staying on my heels too.
DISCLAIMER: I am just starting and NOT an expert here. I'm just starting down this road and am learning myself. Take this with a grain of salt. Do go and watch the Mark Ripp video on Warrior Poet Society though. LOTS of good info in it straight from Rip.
This post was edited on 12/29/19 at 8:48 am
Posted on 1/6/20 at 4:28 am to StringedInstruments
quote:
StringedInstruments
Start doing yoga, seriously. I use to mock it and make fun of it too until I got a little older and started having IT band issues. Yoga is hard as hell, but after a 20-30 minute flow, you feel incredible. Obviously it helps mobility as well.
And fwiw, stopping in your squat is worse for your knees than bottoming out. Moffitt always said go until your flexibility allows and pretty soon you won't realize it but you will be bottoming out. Now, this is to 18-22 yr old generic freaks, but I think there is something to it.
This post was edited on 1/6/20 at 4:31 am
Posted on 1/17/20 at 7:30 am to StringedInstruments
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