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Tips for avoiding cramping (hamstring and inner groin) after squats?
Posted on 1/1/24 at 11:54 am
Posted on 1/1/24 at 11:54 am
I can do one set of rpe 8 on squats and then I have to be done for the day. Serious cramps will occur. I do a 15 minute full body mobility warm up (with emphasis on hip mobility) every morning before working out. I also wear powerlifting shoes for squating.
My stance is fairly wide with toes pointing slightly out. If I go narrow, I lose ankle and hip mobility to even quarter squat. If I push it with a narrow stance, I’ll hurt my back.
I also run 6-8 miles per week on 2-3 mile runs 3 days a week if it matters.
I’ve struggled with this for years.
Any suggestions?
My stance is fairly wide with toes pointing slightly out. If I go narrow, I lose ankle and hip mobility to even quarter squat. If I push it with a narrow stance, I’ll hurt my back.
I also run 6-8 miles per week on 2-3 mile runs 3 days a week if it matters.
I’ve struggled with this for years.
Any suggestions?
2
Posted on 1/1/24 at 12:04 pm to StringedInstruments
Consider not squatting for a while to see if you can bridge some gaps.
Bulgarian Split Squats, Reverse Lunges.
Do you have access to a Trap Bar?
Bulgarian Split Squats, Reverse Lunges.
Do you have access to a Trap Bar?
Posted on 1/1/24 at 12:09 pm to LSUfan20005
quote:
Do you have access to a Trap Bar?
I don’t. Home gym with barbell and plates. Power rack with landmine attachment.
So you think it could be a strength issue? It feels more endurance related. Like an endurance through mobility issue.
Posted on 1/2/24 at 1:11 am to StringedInstruments
Scratchin' my head on this one. Have you tried tempo squats? I'm just spit-balling here, but whenever I have a head scratcher of an issue with my squat that's in my lower half, I'll break the loads down to 50% of whatever I've been lifting and do tempo squats (3-0-3, 4-0-4)to try and collect more data on myself. It has never really provided me any answers, but the issues go away. However, cramping has never been a thing I've had happen to me.
Posted on 1/2/24 at 6:11 am to StringedInstruments
i used to cramp from dehydration. any chance of that? how much coffee do you drink? i drink a gallon of water/day minimum; couple days a week with redmonds relyte mixed in. try this perhaps
Posted on 1/2/24 at 8:52 am to aldawg2323
I drink a 6oz up first thing in the morning and that's it. I drink around a gallon of water a day as well. So it's not dehydration.
I think it's weak adductors. My quads, glutes, and back can handle the load. But once my adductors come into play, my weaknesses are exposed.
I think it's weak adductors. My quads, glutes, and back can handle the load. But once my adductors come into play, my weaknesses are exposed.
Posted on 1/2/24 at 1:36 pm to StringedInstruments
If you are drinking a gallon of plain water, you still may be dehydrated. I add Redmond's Relyte to my water as well. You need more than just plain water.
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