Can't get parallel with squats

[Adept85]

I can go down close to parallel but any further then that my body is forced to start leaning forward , is this a problem?

[Adept85]

Anyone?

[BeStill]

Anyone?

How tall are you? 6'3" brah here and I know the feel.

[Slaugh]

I can go down close to parallel but any further then that my body is forced to start leaning forward , is this a problem?

this may help, not sure if it is the same problem you have though. good luck!

http://www.youtube.com/watch?v=xLBeGADBn4w

[orca23554]

Unless you are doing front squats, a bit of lean is fine. If you are squatting Low Bar a good amount of forward lean is to be expected unless you are built like me (long limbs) and squat like me (Low Bar position, wide stance, knee travel)

Of course there's a big difference between forward lean and ending up doing a good morning with the weight

[Engineer_Guy]

Your mobility sucks. You need to improve your ankle and hip mobility. Squatting thighs to calves with an upright torso is the best way to go IMO and you should work towards that.

[Juniorhv]

I kind of had this problem too. I could squat A2G with a low weight but when i went heavy i couldnt even hit parallel and get in the 'hole'. I found it was because my hamstrings and glutes were very weak compared to my quads. Can you squat parallel with just the bar? If so you may have to drop the weight your using. If not you should try box squats and If you search the web you should be able to find some good stretching exercises.

[Engineer_Guy]

I kind of had this problem too. I could squat A2G with a low weight but when i went heavy i couldnt even hit parallel and get in the 'hole'. I found it was because my hamstrings and glutes were very weak compared to my quads. Can you squat parallel with just the bar? If so you may have to drop the weight your using. If not you should try box squats and If you search the web you should be able to find some good stretching exercises.

lol at random box squat suggestion.

[Adept85]

Your mobility sucks. You need to improve your ankle and hip mobility. Squatting thighs to calves with an upright torso is the best way to go IMO and you should work towards that.

u win with the best answer! went looking on youtube, and found this
http://www.youtube.com/watch?v=pdWER...eature=related

[Jackson1993]

I had this problem for a whole as my legs were dead weak aha, what worked for me was dropping the weight down to something easier to handle to get the proper form down-pat, secondly have something to aim for such as a low bench/chair/stool ect and aim to make your Glutes almost hit the bench/chair but make sure it requires you to go below parallel or on parallel, hopefully helps you out

[liftingson]

work on your flexability. go lighter. you should have some forward lean. Are you trying to high or lowbar squat?

[Xuaxace]

Your mobility sucks. You need to improve your ankle and hip mobility. Squatting thighs to calves with an upright torso is the best way to go IMO and you should work towards that.

]

Spot on.

I have recently started lifting with a friend, his squats were terrible. He had to use a massive wooden block and he couldn't get remotely close to parallel before falling infront.


Anyhow, turns out, he had about zero dorsiflexion (knee travel), he couldn't get his knee even close to his toes, more like halfway. First order of business, improve ankle mobility. His calves were tight, and with knots, so he started foam rolling and rolling with a lacroseball, in a couple of weeks, his mobility has increased to where he can get to his toes. Still a lot of work to do.

Adding to that, tight hamstrings, and extremly tight hip adductors (groin), hip flexors... the list goes on.

Basically I have him stretch at least 20 mins before hitting the weights and at home on off days. It is insane how much he has inproved in the matter of weeks.


As far as squats are concern, I have taught him to box squat for the mean time. You can get away with many mobility problems and still be able to box squat (like tight hamstrings, tight calves (it requires very little dorsifletion etc). Also you get to learn the true mechanics of the squat, great tool to get started.

[Engineer_Guy]

Some resources for OP:



http://www.t-nation.com/free_online_...r_big_bastards

[Anthony21]

I height hearing excuses when it comes to height in relation to not being able to squat parallel.

I'm 6'2 and hit parallel all the time. You know what it takes? WORK AND CONSISTENCY

Here are some things to do.

Wall Squat as a warm up to your squat
Youtube Joe Defranco's Agile 8. Do this before every lower body day. I do this and it has helped out beyond belief.
Foam Roll
Static stretch post workout.
Increase your squat frequency if you haven't already. Squatting 2-3x a week is going to build that neurological efficiency. You'll be working on your form and technique more so than the guy who only squats once a week.

[MikeKK]

If you are squatting with high bar then perhaps consider switching to low bar. Also work on your mobility, stretch stretch stretch.

[nosaj7]

Do box squats or squat over a bench if you are tall. Gives you a mark to hit each rep. Box squats > no squats

[Engineer_Guy]

If you are squatting with high bar then perhaps consider switching to low bar.

Not sure how this helps the OP at all.

[MikeKK]

Not sure how this helps the OP at all.

With low bar you don't need to go really deep and you change your posture, you lean more forward with butt sticking out. It might help him since the legs and calves are in different position. I had this problem, leaning forward with normal high bar squat. Since I started squatting with low bar I don't have this problem.
Now whether its the low bar squat or just improved form, don't know.

[bigballin6161]

tight hip flexors is the problem

[BFJ]

there's a lot of good tips in here and if it hasn't been said already, many benefit from raised heel shoes, i would say particularly those with forward lean issues.

[Engineer_Guy]

With low bar you don't need to go really deep and you change your posture, you lean more forward with butt sticking out. It might help him since the legs and calves are in different position. I had this problem, leaning forward with normal high bar squat. Since I started squatting with low bar I don't have this problem.
Now whether its the low bar squat or just improved form, don't know.

If you're squatting to promote leg growth then switching to low bar technique is a poor choice for a bodybuilder IMO. All it does is shorten the ROM for your legs and increase the ROM for your lower back. This is great if you're a powerlifter in competition but not a great technique for training frequently. And it ends up working your hamstrings more than your quads. And if all this wasn't bad enough, holding the bar in low bar position is quite stressful on the shoulders. Work on your mobility, don't compromise squatting technique.

[Adept85]

i have fixed my problem, took me numerous discussions with PT's and friends and none of them could figure it out, was given routines with a wooden stick, cause PT thoguht it was tight shoulder muscles.. but the simple fix was spreading my legs a bit further and facing my toes outwards, instead of toes facing forward with a closer stance.. thanx for help guys

[Xuaxace]

i have fixed my problem, took me numerous discussions with PT's and friends and none of them could figure it out, was given routines with a wooden stick, cause PT thoguht it was tight shoulder muscles.. but the simple fix was spreading my legs a bit further and facing my toes outwards, instead of toes facing forward with a closer stance.. thanx for help guys

you were squatting with your toes in? that would have done it.