I can't squat correctly seemingly. Should I lose some weight before trying them?

[SickSadWorld38]

I can't go straight down/sitting in a chair like the videos show. I am always leaning forward a bit. And my ass is always nowhere near the ground when doing it. And I feel an intense stretch in my groin when trying. How am I supposed to improve squats/do them correctly if I well...can't?

Also, whenever I left my left leg up, I feel slight pain in my left hip/groin area. Is this a hip flexor injury? I've had this pain for a few months now, no exercise or anything, it only hurts when lifting my leg up.

[mtownballer20]

How overweight are you? Maybe go see a PT

[TrettinR]

Sounds like your issue is flexibility/mobility, it's not likely because you're overweight.

[Get-n-fit]

Sounds like your issue is flexibility/mobility, it's not likely because you're overweight.

this

[FairSquare]

if you're doing backsquats, there will always be some forward lean, even if highbar (though it's less than if you squat lowbar).

[MrNope]

The amount of forward lean varies person to person, and depends on a number of factors. I'd be more concerned with the mobility though - look up some hip flexor stretches online and maybe pick up a foam roller. Spend a lot of time
"in the hole" by doing bodyweight squats and holding the down position, feel the stretch, and become comfortable with that motion.

[magician27]

Sounds like your issue is flexibility/mobility, it's not likely because you're overweight.

agreed, i have seen some 300lbs+ guys squat with very good form

[Jackal005]

You need to learn how to squat. There are good online resources for this, or you can seek out a knowledgeable PT/coach and pay them to teach you.

Your hip/groin pain could be any number of things. Best to get it looked at by someone with the appropriate qualifications.

[ironwill2008]

Sounds like your issue is flexibility/mobility, it's not likely because you're overweight.

this

Most of the time when beginners have problems with squats, it's ^^^^ this.



How about posting a couple of vids---one from the side, one from front or back---of you Squatting your regular working weight for 4-6 reps? that's a sure-fire way to spot whatever might be your issue(s) and get things ironed out.

[Temple90]

Agree with the above. It is definitely a mobility issue. What I did to help me get lower and squat with better from was a combination of doing warm up squats with a broom handle daily, doing soft tissue work on my hips and static stretching as well. It took 5-6 weeks to really start noticing.

[CRAT0S]

Sounds like mobility issues. 300+ can make the bottom of the squat uncomfortable if you belly is in the way.

Start practicing with body weight squats until you can do those with good form. Then move on to the bar, then add weight.

Also, what kind of shoes are you wearing? Tennis shoes or running shoes can cause you to tip forward. Get some flat bottom shoes converse chuck taylor's or lifting shoes. Hell, I generally squat in my socks for this very reason.

Do this before your squat workout for mobility and warm-up:

https://www.t-nation.com/training/defranco-agile-8

[denisemeu]

Can you do properly without the weight? If so, work on your form first

[SickSadWorld38]

It's not letting me post a link due to message count.

[SickSadWorld38]

Sounds like mobility issues. 300+ can make the bottom of the squat uncomfortable if you belly is in the way.

Start practicing with body weight squats until you can do those with good form. Then move on to the bar, then add weight.

Also, what kind of shoes are you wearing? Tennis shoes or running shoes can cause you to tip forward. Get some flat bottom shoes converse chuck taylor's or lifting shoes. Hell, I generally squat in my socks for this very reason.

Do this before your squat workout for mobility and warm-up:

I've attempted them barefoot, and in my crappy worn out shoes. Which I plan on replacing.

What can I do if I don't have a foam roller/IT band/etc? Which most of these mobility/flexibility routines require.

I've gotta get my weight back under control (shouldn't be a problem). But I have to make flexibility/strength/etc a part of my lifestyle too.

[epfuhl]

It's not letting me post a link due to message count.

Put a space or two in link, and someone will embed or link video for you

[SickSadWorld38]

Put a space or two in link, and someone will embed or link video for you

Oh right, duh

vid.me/Jfep

Ignore the messy room, this is from the other night. Not 4-6 reps but you'll probably see the problem from the getgo.

I gotta get to my dr and see whats wrong with my leg. For about a month or so now, any time I lift my leg, as if to touch my knee to my chest, I get pain in the uppermost part of my quad.

[CRAT0S]

What can I do if I don't have a foam roller/IT band/etc?

Foam rollers are pretty cheap and well worth the investment. You can pick one up at a big box sporting goods store for as little as $20-$30. You could also go to Home Depot and get a similar sized piece of PVC. The PVC is a little more aggressive, but some people (my wife) actually prefer it.

I used to hate foam rolling. It was uncomfortable at best, and hurt at times. But now that I started doing it regularly, I can't imagine not doing it.

The IT Band (as referenced in the link for Agile 8) is not equipment: The iliotibial band (IT band) is a thick band of fibers that begins at the iliac crest (the border of the most prominent bone of the pelvis) in the pelvis and runs on the lateral or outside part of the thigh until it attaches into the tibia (shinbone).

[SuffolkPunch]

Don't foam roller the IT band - it's not a muscle, it's connective tissue.

However, you can roller the quad and the TFL which is just below your iliac crest (hip bone) which is a small muscle that joins the IT band to the hip.

[BombDonald]

Can you do properly without the weight? If so, work on your form first

Absolutely this. You don't have to have weight on your back to do squats. Doing multiple sets of 10-20 with just your bodyweight will help get you used to the movement.

[SickSadWorld38]

Don't foam roller the IT band - it's not a muscle, it's connective tissue.

However, you can roller the quad and the TFL which is just below your iliac crest (hip bone) which is a small muscle that joins the IT band to the hip.

Well yeah, resistance band I meant, I typed that half asleep >_<.