I'm a large guy (360 lbs/163.3 kg) and no matter what I do, or how much weight I have on my back, I can't get much lower than just breaking parallel (I'm a USAPL powerlifter). I stretch, roll on a PVC pipe, and work paused squats often. Are there any specific stretches that I can do that is directly helpful with squat depth? Anything else that I can do? Thanks all!
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Thread: Stretching for squat depth?
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04-17-2013, 01:24 AM #1
Stretching for squat depth?
Meet PRs:
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507/600
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Raw/Equipped
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04-17-2013, 01:53 AM #2
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04-17-2013, 01:55 AM #3
I tried something new today based on a video with Stan Efferding and Phillipi working on mobility
With the rack pins set on the usual level you squat with, grab each pin with your hands then squat down as low as possible (should be able to go ATG if you're holding onto the pins while squatting down), then with a plate laying down in front of you, let go of the pins and grab the plate while using your elbows to push your knees out. Hold the stretch for as long as possible, and increase from a 25lb plate to 35 then 45.
After a few sets of these I was able to reach proper depth with only the bar (when I previously couldn't without form breaking down).
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04-17-2013, 06:06 AM #4
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04-17-2013, 06:35 AM #5
I've trained with a few big guys/girls with the same problem. Couple things: Are you in squat shoes or chucks? If chucks get some squat shoes.
One thing the big dudes have to do is aggressively push your knees out. This will make room for the belly to sink down.
Keep stretching, even if you feel its not working it is.
speed, always squat with speed. The faster you go down the better depth you'll get. you'll also get some optical illusional stuff too.***Georgia Crew***
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04-17-2013, 06:39 AM #6
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04-17-2013, 06:52 AM #7
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04-17-2013, 06:59 AM #8
not sure it will help any, but a closer stance helped me get to depth rather easily..also got rid of any hip flexor discomfort I was having, while squatting with a wider stance.
may help to do some sort of bike warmup if not already doing it, does wonders for me..instaaa: k_christpwr
Goal 750D-405b-315m-550s @ 242 2015
Just flushed my gains down the toilet
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04-17-2013, 07:12 AM #9
what helps me the most is making sure to spend good time on my IT band, doing the runner's stretch for my calves, and then also going up close to a wall on your back, and putting your feet on the wall with feet about as wide as you squat, then scoot closer to the wall so that you are basically doing a horizontal squat in a way. you should feel the stretch in your groin primarily.
http://www.youtube.com/watch?v=_OrCV...mbedded#t=108s
go to 1:48
i also follow this up with something similar - same position, but instead of putting your feet flat against the wall, raise your legs up and do the splits basically on the wall. let your legs be parallel to the wall and slide them down as far as you can. i get a TON of stretch out of these for my adductors and especially i feel it deep down by my knee.
also, random note.. i want kstar's life. i would love to be doing this all day everyday
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04-17-2013, 07:28 AM #10
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05-09-2013, 05:57 AM #11
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05-09-2013, 06:24 AM #12
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05-09-2013, 01:17 PM #13
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