Posts: 1,682
Threads: 0
Joined: Aug 2011
Reputation:
25
Squat Mobility
12-12-2013, 06:29 PM
I need a good routine for to improve my ankel and hip mobility for squats. Shoulders as well. Right now I'm place a weight under my heels when I squat which helps me maintain my back arch, but it's kinda like squatting with training wheels.
Any ideas?
Oh, and well searching the internet I saw this vid of this guy doing full squats w/ 350lbs. Damn impressive.
A year from now you'll wish you started today
Posts: 1,017
Threads: 0
Joined: Aug 2012
Reputation:
6
Squat Mobility
12-12-2013, 06:45 PM
check out Clint darden on youtube, he dealt with this already.
Posts: 538
Threads: 0
Joined: Dec 2011
Reputation:
14
Squat Mobility
12-12-2013, 08:52 PM
Do pause squats and stretch daily. Also front squats forces you to keep your back straight the entire time.
Getting a shoe with heels is a good idea but you shouldnt use it as a crutch, meaning you still need to work on mobility/flexibility.
Posts: 2,816
Threads: 0
Joined: Jun 2013
Reputation:
55
Squat Mobility
12-12-2013, 08:58 PM
squat with the bar daily until you get perfect form and depth. post a video on a forum like starting strength or crossfit to get coaching if you cant hire a coach
Posts: 39
Threads: 0
Joined: Feb 2012
Reputation:
0
Squat Mobility
12-13-2013, 12:03 AM
Try squatting with a much wider foot stance and with your knees/toes at 45 degree outward angle. AKA Power squatting. It really helped me and allowed me to go past parallel.
Posts: 3,852
Threads: 0
Joined: Nov 2011
Squat Mobility
12-13-2013, 12:08 AM
This site is the truth for improving your mobility.
http://www.mobilitywod.com/
Posts: 3,369
Threads: 0
Joined: Dec 2010
Reputation:
67
Squat Mobility
12-13-2013, 12:14 AM
What worked for me was just squatting down and holding it. I use this as a stretch and warmup. If you don't have the flexibility to hold an unweighted squat at the bottom grab something sturdy to hold onto. Do this a few times a day for longer durations over time. This helped me out a lot. Now I can do the snatch, clean and jerk, and overhead squats a lot better. And I've got some busted up knees from my years as an Infantry dude.
"Feminism is a trade union for ugly women"- Peregrine
Posts: 1,108
Threads: 0
Joined: Feb 2012
Squat Mobility
12-13-2013, 12:24 AM
sit in the bottom of the squat as far as you can, every day, until you can sit all the way down..hamstrings on calves for ten minutes.
hold a weight in your hands to help settle you in if you need to
keep your chest up!
Posts: 26
Threads: 0
Joined: Nov 2013
Squat Mobility
12-13-2013, 12:33 AM
Surprisingly regular ol' planks have helped me just as much as stretching (static/dynamic).
Posts: 3,652
Threads: 0
Joined: Feb 2012
Squat Mobility
12-13-2013, 01:04 PM
Shoulder dislocations for shoulder mobility. I wrote a breakdown on this somewhere but here is a decent post about it.
http://www.bodytrainer.tv/en/blog/73-How...slocations
I would also consider the possibility that you don't have mobility issues with your ankles, you might just have unusual biomechanics. Everybody is different.
Otherwise reaper's suggestion is good, just go ass to grass in the bottom position as a mobility drill.
Posts: 2,430
Threads: 0
Joined: Nov 2012
Reputation:
65
Squat Mobility
12-14-2013, 02:57 PM
This is a common problem. Most people don't have natural flexibility to do a full squat properly.
A lot of good advice has been mentioned already, and this is what has worked for me:
- A lot of squatting. Overtime you develop better flexibility
- Squatting with weights. Obviously you're loading up a barbell regardless but to develop flexibility loading the barbell with 45 plates a side is much better to force that ROM than simply squatting with the empty bar or light weights.
- Wider stance. Not too wide, but wider than shoulder width apart, with toes about 45 degrees out.
I did some stretching at some point, and they do help. Although I didn't have the patience to keep it up overtime. Squatting properly takes time. Some olympic shoes with a raised heel will help tremendously if you are looking for quick fix.
Posts: 1,101
Threads: 0
Joined: Apr 2014
Reputation:
28
Squat Mobility
08-21-2014, 06:02 PM
I find that I too also have trouble squatting below parallel. I can squat fine without an empty barbell or weighted barbell but as soon as I add a bar, I have trouble getting my butt lower into the full squat position.
I think I lack mobility in the hips, knees and ankles. Anyone have some good stretches or exercises to help improve mobility in those joints?
Follow me on
Twitter
Read my Blog:
Fanghorn Forest
Posts: 3,369
Threads: 0
Joined: Dec 2010
Reputation:
67
Squat Mobility
08-21-2014, 07:45 PM
Quote: (08-21-2014 06:02 PM)objectivist tree Wrote:
I find that I too also have trouble squatting below parallel. I can squat fine without an empty barbell or weighted barbell but as soon as I add a bar, I have trouble getting my butt lower into the full squat position.
I think I lack mobility in the hips, knees and ankles. Anyone have some good stretches or exercises to help improve mobility in those joints?
It may not have anything to do with your lower body at all. I was having trouble with the back squat because my shoulders were so tight. I was having problems getting the bar on my traps while holding the bar. I had to use a wider grip to compensate. Lately I've been doing a good warmup and stretch of my shoulders before I do back squats and it's helping.
"Feminism is a trade union for ugly women"- Peregrine
Posts: 479
Threads: 0
Joined: Jan 2013
Reputation:
5
Squat Mobility
08-21-2014, 08:04 PM
Stretch your glutes,calves, quads and hams before squatting. Get down into the squat stance and lock your hands together in front of you and stay in that position for a minute.
“No man has the right to be an amateur in the matter of physical training. It is a shame for a man to grow old without seeing the beauty and strength of which his body is capable.”
-Socrates
Posts: 402
Threads: 0
Joined: Nov 2012
Reputation:
6
Squat Mobility
08-22-2014, 12:47 AM
Improving my core strength improved my mobility.
Squat only as much as your limiting muscle group allows for. Most people that is the core.
Also, flex your back.
Posts: 7,562
Threads: 0
Joined: May 2013
Reputation:
83
Squat Mobility
08-22-2014, 07:30 AM
My friend who just started out at the gym couldn't do a straight bar squat to save her life.
A fellow lifter suggested to us that she try clenching a dumb bell to her chest and squatting that way to build up the muscles. Sure enough, she's up to 75 lbs on a straight bar now.
Try that and gradually increase the weight with the goal of switching to a straight bar.
Posts: 6,656
Threads: 0
Joined: Apr 2014
Reputation:
27
Squat Mobility
08-22-2014, 07:39 AM
If you wanna practice outside of the gym.
When going for a dump use your legs to control how you lower yourself onto the toilet. Same goes for all seating positions. Ezimode box squats.
Posts: 2,688
Threads: 0
Joined: Jul 2011
Reputation:
70
Squat Mobility
08-22-2014, 11:19 AM
I have never had any problems squatting deep and proper. I think this because from a very early childhood I noticed how older people complain about back pain when they bend their back to pick things up. Therefore from an early age I always squatted to pick things from floor or low shelves and always made sure my back is arched properly. I also do a lot of bodyweight squats in off days and as a warmup.
I suspect people cant squat because you squat only in gym. Try squatting more often outside of gym in real life. Squat when picking up things from floor instead of bending, squat when taking shit, learn to squat as a resting pose instead of sitting. Try to walk in squat it's a very good exercize.
For soulders and back you should do shoulder dislocations and try to perform a bridge.
It's so wierd that people cant squat, I believe you really shouldn't squat with weight if you cannot squat properly without it. It's fucked up to not be able to do the most natural thing.