Lack of Flexibility?

[RobbieBoy672]

Whenever I squat I can't hit depth without either bending over a lot and straining my lower back, falling backwards, or coming up on my toes. Even with bodyweight squats if I try to sit back I just fall backwards. Also when I do stiff leg deadlifts once I get slightly past my knees I can't go any lower without rounding my back or bending my knees. So is this a flexibility issue, hip strength issue, or something else entirely? Could someone please reccommend something I could do to fix this. Also I squat highbar, and I deadlift conventionally if that matters. Thanks

[Fluster]

Video your squat. Bodyweight squats aren't a good way to practice sitting back since your centre of gravity will be different.

[RobbieBoy672]

Video your squat. Bodyweight squats aren't a good way to practice sitting back since your centre of gravity will be different.

ok im squatting tomorrow so ill have it up tomorrow night. What angle should it be from, and should it be a max effort set or just a light weight one

[Fluster]

ok im squatting tomorrow so ill have it up tomorrow night. What angle should it be from, and should it be a max effort set or just a light weight one

How about all of them.

Side/Front-Side/Rear-Side, have at it.

[AmericanPhysco]

ok im squatting tomorrow so ill have it up tomorrow night. What angle should it be from, and should it be a max effort set or just a light weight one

Directly from the side if possible, and heavy enough to show whatever you think is happening wrong in your set.

[RobbieBoy672]

ok ill get those up tomorrow

[BIGbird61]

i have the exact same problem but its less noticeable the heavier i go. i made a thread about it not too long ago and the feedback was inflexible achilles' tendons

[pyrolee]

If you can't sit "asian-squat" style comfortably and effortlessly, then you have a flexibility issue.

All humans should be able to sit like this:


How do you think we used to take a sh*t in the caveman days?

[BIGbird61]

If you can't sit asian-squat style comfortably and effortlessly, then you have a flexibility issue.

All humans should be able to sit like this:


How do you think we used to take a sh*t in the caveman days?

this pic makes me extra jealous.

[slothguy]

I'm living in China right now and I'm super jealous of the crazy flexibility of these people. Even old women can drop into a perfect squat. Maybe we all need to start using a hole in the ground for toilets more often.

[Norse1308]

If you can't sit "asian-squat" style comfortably and effortlessly, then you have a flexibility issue.

All humans should be able to sit like this:


How do you think we used to take a sh*t in the caveman days?

Anyone can squat down like that... look at their spine, it's curved and flexed. If you tried that with weight you'd fold over and fail from the epic "buttwink"

[wick]

If you can't sit "asian-squat" style comfortably and effortlessly, then you have a flexibility issue.

All humans should be able to sit like this:


How do you think we used to take a sh*t in the caveman days?

I had to do it once like that when I was in Malaysia.. Not a good experience. They don't use toilet paper either. they use a bucket and water so had to buy tissue paper at a shop. wtf? No idea how it works. It's like the 3 seashells in demo man

[Fluster]

Anyone can squat down like that... look at their spine, it's curved and flexed. If you tried that with weight you'd fold over and fail from the epic "buttwink"

That's really not the point.

[mm55]

I had to do it once like that when I was in Malaysia.. Not a good experience. They don't use toilet paper either. they use a bucket and water so had to buy tissue paper at a shop. wtf? No idea how it works. It's like the 3 seashells in demo man

its called a wet hand...... /puke

lol'd at demolition man comparison, "He doesn't know how to use the 3 seashells, hahahahahahahah!"

[Norse1308]

That's really not the point.

Um, yes? If you're saying you need enough flexibility to hunch your back over your knees like in that picture, it doesn't take much. It takes much more flexibility to do a legit squat. But I agree, if you can't even do that asian squat, then stretch more.

[bigtallox]

If you can't sit "asian-squat" style comfortably and effortlessly, then you have a flexibility issue.

All humans should be able to sit like this:

They have legs that are smaller in diameter than my arms and I'm sure my legs are way bigger around than their waists ( and my legs are solid muscle ), saying I should be able to sit like that is insane, my hamstrings and calves touch basically when I'm at parallel. And look at the one guy in the back way up on his toes, that's not a good squat.

How do you think we used to take a sh*t in the caveman days?

You can take a sh*t in a parallel squat.

[pyrolee]

They have legs that are smaller in diameter than my arms and I'm sure my legs are way bigger around than their waists ( and my legs are solid muscle ), saying I should be able to sit like that is insane, my hamstrings and calves touch basically when I'm at parallel. And look at the one guy in the back way up on his toes, that's not a good squat.



You can take a sh*t in a parallel squat.

Sumo wrestlers squat like this too...check out 2:51





...and yes....omg one guy is on his toes...who knows for how long...and being on your toes is not the end of the world. Check out Tom Platz's hack squats sometime.

If your hamstrings are touching your calves and stopping your depth you need more hip and ankle flexibility...probably mainly ankle.

And for the "butt wink" comment...a slight curve is natural when in this "relaxed position"...under a load the hip flexors come into play and take away the butt wink...don't believe me? Visit any asian country and watch what happens as soon as they try to pick something up...there's a difference between squatting for "rest" and squatting to "lift."

And you can take a sh*t at parallel and have it run down your leg lol. Also...there is a lot of info about the health benefits of full-squat sh*tting, particularly, it allowing the puborectalis muscle to relax.

http://www.naturesplatform.com/healt...ts.html#Dr_Rad

[SkarTissue]

I've narrowed my flexibility issues down to my hips and achilles. Working on their flexibility right now to help with squat depth. I have a hard time going deeper than parallel

[Norse1308]

...and yes....omg one guy is on his toes...who knows for how long...and being on your toes is not the end of the world. Check out Tom Platz's hack squats sometime.

If your hamstrings are touching your calves and stopping your depth you need more hip and ankle flexibility...probably mainly ankle.

And for the "butt wink" comment...a slight curve is natural when in this "relaxed position"...under a load the hip flexors come into play and take away the butt wink...don't believe me? Visit any asian country and watch what happens as soon as they try to pick something up...there's a difference between squatting for "rest" and squatting to "lift."

I know, but thought the OP was talking about flexibility for barbell squats iirc, not relaxed at the bottom asian squats.

[bigtallox]

Sumo wrestlers squat like this too...check out 2:51

He's definitely lacking my 39" inseam, lol.

...and yes....omg one guy is on his toes...who knows for how long...and being on your toes is not the end of the world.

it is when you're squatting, especially when squatting heavy which is the only way I squat.

Check out Tom Platz's hack squats sometime.

No thank you, I have a pro strongman coach that I listen to.

And you can take a sh*t at parallel and have it run down your leg lol.

I've taken a sh*t in the woods many times camping and that's never happened. Yuck, you must have runny poop, perhaps your diet is a little off.

[SophieM]

feedback was inflexible achilles' tendons

This was/is my problem and I have the same problem with leaning forward too much. I've managed to increase my flexibility but still have to work at it.

[RobbieBoy672]

OK so I think the problem might have been my shoes. today I squatted barefoot and it was much easier to get paralell without bending my back or coming up on my toes. The video from the back was my 3rd set of 5x5 and the one from the side is my 4th. I couldn't get one from the front because of the racks set up. and sorry for the ****ty quality and flipped videos but it was the best I could do from my phone.

[pyrolee]

I know, but thought the OP was talking about flexibility for barbell squats iirc, not relaxed at the bottom asian squats.

He was talking about why his heels lift and lower back rounds before even hitting "power lifting squat depth"...obviously a flexibility issue being that all humans should be able to full squat with their heels on the ground.

He's definitely lacking my 39" inseam, lol.

Sumos weigh a hell of a lot...380 is "average"

it is when you're squatting, especially when squatting heavy which is the only way I squat.

And if they were to squat to lift, their heels would be on the ground and their lower backs would be straight.

No thank you, I have a pro strongman coach that I listen to.

Good for you...I like to have a coach and also understand why though.

I've taken a sh*t in the woods many times camping and that's never happened. Yuck, you must have runny poop, perhaps your diet is a little off.

Very cute...I see you didn't even read my link regarding full squats and pooping.

I don't know whats the big aversion toward flexibility in the powerlifting/strongman world...flexibility only makes you stronger, a better athlete, and less prone to injury.

Anyways...good luck OP.