Critiquing my own squat form, I grabbed a broom handle and my digital camera, recorded my self performing a squat.
I noticed that with out the weight I was unable to get my quads parallel with the ground, I didn't have the natural flexibility.
I see demonstrations where people have very low weight demonstrating proper form and they seem to have no problems going down. It makes me wonder if I am in risk of injuring my self using the weight to achieve full decent. I don't feel added stress or tension in the gym, forum feels right.
My forum looked fine from what I taped, i was just unable to go all the way down with out extra weight on my shoulders.
Do you feel I should work on exercises to increase my flexibility?
|
-
07-22-2008, 09:56 AM #1
- Join Date: Apr 2005
- Location: Saint Charles, Missouri, United States
- Age: 43
- Posts: 155
- Rep Power: 236
Lack of flexability during Squatting Motion.
******************
Goal:
1-1-09: 185lbs - 9%BF
******************
-
07-22-2008, 11:32 AM #2
- Join Date: Oct 2005
- Location: New York, United States
- Posts: 24,222
- Rep Power: 34133
You should have someone vid you at the gym with real weight. I bet that will be telling here.
Anyhow, without knowing what your problem areas are, if you do indeed have any, it's hard to say. Check out these and see if any apply to you.
http://www.exrx.net/Kinesiology/Inflexibilities.html
http://www.exrx.net/Kinesiology/Weaknesses.html
http://www.exrx.net/Kinesiology/Posture.htmlIt is the mark of an educated mind to be able to entertain a thought without accepting it.
-
07-22-2008, 12:40 PM #3--There are no stupid questions, just stupid people.
--Are you eating while you are reading this? You should be... --hrdgain81
--The proper plural form of the Latin adjective biceps is bicipites, a form not in general English use. Instead, biceps is used in both singular and plural (i.e., when referring to both arms). The form bicep [sic], although common even in professional contexts, is considered incorrect. (from Wikipedia)
-
07-22-2008, 12:44 PM #4--There are no stupid questions, just stupid people.
--Are you eating while you are reading this? You should be... --hrdgain81
--The proper plural form of the Latin adjective biceps is bicipites, a form not in general English use. Instead, biceps is used in both singular and plural (i.e., when referring to both arms). The form bicep [sic], although common even in professional contexts, is considered incorrect. (from Wikipedia)
-
-
07-22-2008, 01:23 PM #5
-
07-22-2008, 01:52 PM #6
-
07-22-2008, 01:58 PM #7
- Join Date: Apr 2008
- Location: California, United States
- Age: 35
- Posts: 454
- Rep Power: 364
Same problem here my friend. Its very hard for me to go parallel/break parallel without my lower back rounding, all the while keeping the weight on my heels.
Could be a combination of hip flexor inflexibility, lower back inflexibility or hamstring inflexibility. Possibly all three.
Dynamic stretching works great.
I would recommend hyperextensions - http://www.exrx.net/WeightExercises/...extension.html I wouldn't start with weight but maybe work up to it.
Also, check this out - http://stronglifts.com/7-dynamic-str...-hip-mobility/
-
07-22-2008, 01:59 PM #8
-
-
07-22-2008, 02:34 PM #9
-
07-22-2008, 03:36 PM #10
-
07-22-2008, 03:46 PM #11
- Join Date: Feb 2005
- Location: Wisconsin, United States
- Age: 37
- Posts: 7,479
- Rep Power: 3966
Everyone should be able to drop into a full squat without a problem. If you keep squatting to full depth (with weight) you should develop the flexibility to do this fairly quickly.
In the meantime a little stretching and hip mobility work can't hurt. Check out this routine:
http://forum.bodybuilding.com/showpo...91&postcount=6"If ye love wealth better than liberty, the tranquility of servitude better than the animating contest of freedom, go home from us in peace. We ask not your counsels or arms. Crouch down and lick the hands which feed you. May your chains set lightly upon you, and may posterity forget that ye were our countrymen." - Samuel Adams
-
07-23-2008, 01:43 AM #12
Are you sure its a flexability issue?
If you can take a ****, you should be able to squat. If you weren't flexable enough, you'd never make it onto the toilet.
Try box squats. Get a box that parallel or slightly lower, and start sitting on it with light weight. Hell do bodyweight box squats to start off with if you have to. Just make sure you're using good form, staying tight, not ploping down on the box etc. Box squats can cure a lot of squat problems right off the bat.Training Journal:
http://forum.bodybuilding.com/showthread.php?t=142931161
-
-
07-23-2008, 06:15 AM #13
- Join Date: Jun 2007
- Location: Minneapolis, Minnesota, United States
- Age: 36
- Posts: 2,001
- Rep Power: 479
Keep squatting and wear a belt. I have short hamstrings which means that I have less natural flexibility then a lot of people and when I first started I had the back rounding knees in front of feet etc. I did a combination of stretching and being on Rippetoe's helped me a lot. It's gradual though and I still have problems from time to time making sure that I get to parallel or below so when you're working on things make sure to try making it natural to go past parallel. Even if you think you are during a rep you might be but you are aren't, you're certainly deeper then if you hadn't practiced going past parallel.
Edit on the belt-I wear one as I sometimes good morning part of a rep as well which is large problem with my situation. Hopefully I'll get better flexibility in the long run but I play it safe for at least nowLast edited by Kion; 07-23-2008 at 06:18 AM.
New journal
http://forum.bodybuilding.com/showthread.php?t=121476491
-
07-23-2008, 06:21 AM #14
- Join Date: Jun 2007
- Location: Chicago, Illinois, United States
- Age: 34
- Posts: 2,367
- Rep Power: 4798
I dont know about you but I dont balance myself or hold myself in one position when im on the toilet. When your sitting on something that takes away almost all the pressure off your legs to hold you up.
I think it is definitely a flexibility issue. I also have this same problem when trying to squat without weight. Working on my flexibility has definitely helped though.****************************G-Money******************************
-------------------------------- Chicagoan Crew -----------------------------------
-----------------------Da Vice President of Da Chicagoan Crew--------------------------------
-----------=[$]MISC. FINANCE CREW[$]=- (Intern on his way to CEOinggg)---------------------
-
07-23-2008, 07:14 AM #15
A lot of this problem can be cured by strengthening the core. The core helps hold the body upright during the squat. Be sure to hold your breath through a majority of the lift. It helps keep pressure (a good kind of pressure) on the spine via the thoracic cavity.
For the folks who can't squat with just the bar: Try putting a bit of weight on there. I find my form is all wacky if I just do the bar; it's simply too light to keep me grounded, so to speak.
Can you people sit on a curb with your feet flat on the ground? Then you can squat ATG. That is not to say you'll be able to go that low on the squats--your body will be in a slightly different position, but the theory is the same.--There are no stupid questions, just stupid people.
--Are you eating while you are reading this? You should be... --hrdgain81
--The proper plural form of the Latin adjective biceps is bicipites, a form not in general English use. Instead, biceps is used in both singular and plural (i.e., when referring to both arms). The form bicep [sic], although common even in professional contexts, is considered incorrect. (from Wikipedia)
Bookmarks