Can't squat deep

[Denny Z]

Just wondering whether anyone have the same problem,
Whenever I squat, it seems I can't go very deep, the best I can manage is maybe about 1 inch above pararel, not that I choose the weight that too much for me but if I go lower then I risk flipping on my back. It seems that my center of gravity is screwed up, because even without any weight I can't squat deep without having my upper body leaning forward alot.
But the thing is I always feel sore on my glutes and quads a day after squat day, so I guess eventhough I don't go very deep, it still hit the target muscle.
Anyone have any solutions for it?,
thanks a lot guys

[SYRIANKID]

well try practicing with a box behind you, but don't sit down on it for long, use it to perfect your form

[Denny Z]

Originally posted by SYRIANKID
well try practicing with a box behind you, but don't sit down on it for long, use it to perfect your form

you mean I need to put a box below me and lower down just like if I'm going to sit on it? how high the box should be, is it lower than my thigh pararel to the ground position or else ?

[midian]

Originally posted by Denny Z
you mean I need to put a box below me and lower down just like if I'm going to sit on it? how high the box should be, is it lower than my thigh pararel to the ground position or else ?

it's called box squats i agree with syriankid, and my thought is your using a crappy form, a squat i like sitting down you don't bent you back you put your feet wide and toes pointing out
you look at one point before you, and keep your head straigth

[MiloMan]

Originally posted by Denny Z
you mean I need to put a box below me and lower down just like if I'm going to sit on it? how high the box should be, is it lower than my thigh pararel to the ground position or else ?

http://www.testosterone.net/html/120squat.html

[Ashford]

Sounds like your form is messed up. Are you keeping your back perpendicular or near perendicular to the ground because that seems to be a common problem among people that fall when they squat.

[John Henry]

Read this by J.V. http://www.olympus.net/personal/cablebar/BadGood.htm

[amusclehead]

keep your head up sraight and looking forward when squatting, and also make certain your back is as straight as possible

[John Henry]

Originally posted by amusclehead
keep your head up sraight and looking forward when squatting, and also make certain your back is as straight as possible

Simpleton.

[A-rod]

Widening your stance may help you out and box squats are definetly a good idea too .........

[Lou3]

It sounds like your hips aren't flexible enough for you to go that low. Stand up now and squat as low as you can (with good squat form) without pitching forward. Where does it feel tight? If you don't have a good stretching guide, get one and work on increasing your flexibility in that area. Until you develop that flexibility, you might want to stick with leg presses.

[omni_blue]

My younger brother had this problem. I told him to concentrate on the following, and it worked:

Keep your chest out,
look foward,
concentrate on your pelvic bone going down, not your back,
keep the weight on the back of you feet (this is maybe why you're falling foward)
Push up from the back off your feet with you back still straight.

That's it. He does them well too.

[amusclehead]

Originally posted by John Henry
Simpleton.

ignoramous

[Denny Z]

Originally posted by omni_blue
My younger brother had this problem. I told him to concentrate on the following, and it worked:

Keep your chest out,
look foward,
concentrate on your pelvic bone going down, not your back,
keep the weight on the back of you feet (this is maybe why you're falling foward)
Push up from the back off your feet with you back still straight.

That's it. He does them well too.

Actually I'm not falling foward but I always falling backwad even without any weight, I think flexibility could also be an issue here, at first I thought its a genetic thing, but after I ask all of my brothers and sister, even my parents to squat casually without weight and they don't have a problem with that, then genetic should not be an issue. Thanks for all the suggestion, one more thing is putting a block under you heel is a good idea too?, coz I think it will help to shift my center of gravity to the front.

[Denny Z]

Originally posted by Lou3
It sounds like your hips aren't flexible enough for you to go that low. Stand up now and squat as low as you can (with good squat form) without pitching forward. Where does it feel tight? If you don't have a good stretching guide, get one and work on increasing your flexibility in that area. Until you develop that flexibility, you might want to stick with leg presses.

Sorry if I ask too much, but what is a good stretching guide and how to work on my flexibility in that area? thanks for your info.

[Denny Z]

Originally posted by John Henry
Read this by J.V. http://www.olympus.net/personal/cablebar/BadGood.htm

Thanks John, the link is very informative