Unable to go down to parallel on squat

10lb plate under heels works for me.


Still working on my flexibility.

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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?

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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.

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?

It’s more than likely your thoracic spine area. Middle to upper back causing mobility restriction. Look up some foam rolling exercises to start

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.

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I have a similar issue, but mine only occurs when doing overhead squats or squat snatch.

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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.

Drive your knees out and I promise you will drop below parallel, all this mobility talk is silly.

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Drive your knees out and I promise you will drop below parallel, all this mobility talk is silly.

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Squat positioning is not the same for everyone.

However, ankle/hip mobility can affect everyone.

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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.

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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.