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  1. #1
    Banned douglasmich's Avatar
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    figures out my squat problem! how to fix?

    I have been trying to figure out why my high bar squat looks like a low bar squat.

    its because my ANKLES!! are too tight so to get to parralell i have to lean forward, my knees cant go forward because of my tight as fuk ankles!!


    how do i fix?? is this a common problem
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  2. #2
    Bar Bender naich's Avatar
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    thats most likely not the problem. increase your hip/hamstring/lower back flexibility and you will be able to drop down while leaning back.
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  3. #3
    Registered User LlamaWithARifle's Avatar
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    Stretch and foam roll your calf muscles.



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  4. #4
    Registered User Saintsqc's Avatar
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    Stretch your calves. Bend your knees while stretching it though, if you keep your knee straight during your stretch, you stretch your gastroc (and these are not the problem during the squat).





    Like that, this guy is stretching his left calf.

    Work on your ankle mobility too. Look out for that, but a good exercise is to squat down, put a slightly loaded barbell (like 95 total) on your lower thigh and use this extern pressure to stretch your calves.


    Open your hips. Shove your knees out hard for the whole movement. Squat down and push your knees out with your elbows. Hold this position ~30 seconds, 2 or 3 times in a row every day. When you squat, think about pushing your knees out. It wont happen naturally, you have to make this happen. It has to stretch your adductors. Very uncomfortable at first. Your ankle mobility is important and a part of your problem, but your hips flexibility/mobility is BY FAR the biggest part of your problem. Dont expect a good squat position without a good hips mobility...and rare are those gifted with a natural good hips mobility.


    Maybe your bar placement is wrong. It really has to be on the top of your traps. Not a mix of low bar placement and high bar. If the bar is a tad too low, it will push your torso in a leaning position. Watch for that.

    This post is great. You can apply most of the advices to your problem.

    http://forum.bodybuilding.com/showth...hp?t=149577933
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  5. #5
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    Originally Posted by naich View Post
    thats most likely not the problem. increase your hip/hamstring/lower back flexibility and you will be able to drop down while leaning back.
    lol

    i stretch all those things and they are NOT the problem, when i stay upright i can feel my ankle tight so i have to lean forward to get any lower
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  6. #6
    Banned douglasmich's Avatar
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    Originally Posted by Saintsqc View Post
    Stretch your calves. Bend your knees while stretching it though, if you keep your knee straight during your stretch, you stretch your gastroc (and these are not the problem during the squat).





    Like that, this guy is stretching his left calf.

    Work on your ankle mobility too. Look out for that, but a good exercise is to squat down, put a slightly loaded barbell (like 95 total) on your lower thigh and use this extern pressure to stretch your calves.


    Open your hips. Shove your knees out hard for the whole movement. Squat down and push your knees out with your elbows. Hold this position ~30 seconds, 2 or 3 times in a row every day. When you squat, think about pushing your knees out. It wont happen naturally, you have to make this happen. It has to stretch your adductors. Very uncomfortable at first. Your ankle mobility is important and a part of your problem, but your hips flexibility/mobility is BY FAR the biggest part of your problem. Dont expect a good squat position without a good hips mobility...and rare are those gifted with a natural good hips mobility.


    Maybe your bar placement is wrong. It really has to be on the top of your traps. Not a mix of low bar placement and high bar. If the bar is a tad too low, it will push your torso in a leaning position. Watch for that.

    This post is great. You can apply most of the advices to your problem.

    http://forum.bodybuilding.com/showth...hp?t=149577933
    i put a plate under my feet and it 100% fixed it, now i need to fix the flexibility issue
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  7. #7
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    Originally Posted by douglasmich View Post
    i put a plate under my feet and it 100% fixed it, now i need to fix the flexibility issue
    That's probably a calf flexibility problem then.

    Stretch and foam roll.
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  8. #8
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    Originally Posted by douglasmich View Post
    i put a plate under my feet and it 100% fixed it, now i need to fix the flexibility issue
    i dont feel anything in the soleous stretch
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  9. #9
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    Originally Posted by douglasmich View Post
    i dont feel anything in the soleous stretch
    Spread your stance. I had the same problem. Something with hips and ankles. Just spread your feet and it should fix (did for me at least.)
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  10. #10
    Registered User Saintsqc's Avatar
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    Originally Posted by douglasmich View Post
    i put a plate under my feet and it 100% fixed it, now i need to fix the flexibility issue
    It doesnt mean 100% of the problem came form your calves. I'm 100% sure your hips are not flexible enough.

    Keep using an elevated heel, it will help. Weightlifting shoes would be good.

    You have to keep the stretch for AT LEAST 30 seconds. Using a loaded barbell as an extern pressure is also a great stretch.
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  11. #11
    McDonald's dollar menu Jeramey8's Avatar
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    Originally Posted by douglasmich View Post
    I have been trying to figure out why my high bar squat looks like a low bar squat.

    its because my ANKLES!! are too tight so to get to parralell i have to lean forward, my knees cant go forward because of my tight as fuk ankles!!


    how do i fix?? is this a common problem
    I'm pretty sure mobility wod has a video about this. I think the channel on YouTube is Sanfransiscocrossfit or something like that.
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  12. #12
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    MORE INFO

    I have observed my right ankle has half the flexibility as my left one . This must be from when I broke it 3 years ago

    Hip flexors are fine after some stretching


    I have been squatting wrong for 7 months . High bar sitting back
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