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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01-13-2013, 06:31 AM #1
figures out my squat problem! how to fix?
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01-13-2013, 06:47 AM #2
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01-13-2013, 06:49 AM #3
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01-13-2013, 07:17 AM #4
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☆ ☆ QUEBEC CREW ☆ ☆
OW log :
http://forum.bodybuilding.com/showthread.php?t=149575693&p=977696913#post977696913
Competition lift : 212 kg total (95/117) @ 77 kg
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01-13-2013, 07:30 AM #5
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01-13-2013, 07:31 AM #6
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01-13-2013, 07:33 AM #7
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01-13-2013, 07:34 AM #8
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01-13-2013, 07:40 AM #9
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01-13-2013, 07:43 AM #10
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.☆ ☆ QUEBEC CREW ☆ ☆
OW log :
http://forum.bodybuilding.com/showthread.php?t=149575693&p=977696913#post977696913
Competition lift : 212 kg total (95/117) @ 77 kg
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01-13-2013, 08:36 AM #11
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01-13-2013, 06:36 PM #12
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