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  1. #1
    Registered User askow's Avatar
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    Stretching for squat depth?

    I'm a large guy (360 lbs/163.3 kg) and no matter what I do, or how much weight I have on my back, I can't get much lower than just breaking parallel (I'm a USAPL powerlifter). I stretch, roll on a PVC pipe, and work paused squats often. Are there any specific stretches that I can do that is directly helpful with squat depth? Anything else that I can do? Thanks all!
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  2. #2
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  3. #3
    Registered User trancebreak's Avatar
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    I tried something new today based on a video with Stan Efferding and Phillipi working on mobility
    With the rack pins set on the usual level you squat with, grab each pin with your hands then squat down as low as possible (should be able to go ATG if you're holding onto the pins while squatting down), then with a plate laying down in front of you, let go of the pins and grab the plate while using your elbows to push your knees out. Hold the stretch for as long as possible, and increase from a 25lb plate to 35 then 45.
    After a few sets of these I was able to reach proper depth with only the bar (when I previously couldn't without form breaking down).
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  4. #4
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    Originally Posted by trancebreak View Post
    I tried something new today based on a video with Stan Efferding and Phillipi working on mobility
    With the rack pins set on the usual level you squat with, grab each pin with your hands then squat down as low as possible (should be able to go ATG if you're holding onto the pins while squatting down), then with a plate laying down in front of you, let go of the pins and grab the plate while using your elbows to push your knees out. Hold the stretch for as long as possible, and increase from a 25lb plate to 35 then 45.
    After a few sets of these I was able to reach proper depth with only the bar (when I previously couldn't without form breaking down).
    interesting-- would you mind posting the vid
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  5. #5
    Registered User SPFjudge's Avatar
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    I've trained with a few big guys/girls with the same problem. Couple things: Are you in squat shoes or chucks? If chucks get some squat shoes.

    One thing the big dudes have to do is aggressively push your knees out. This will make room for the belly to sink down.

    Keep stretching, even if you feel its not working it is.

    speed, always squat with speed. The faster you go down the better depth you'll get. you'll also get some optical illusional stuff too.
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  6. #6
    Registered User CROMAGS1985's Avatar
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    Originally Posted by TripTastic View Post
    interesting-- would you mind posting the vid
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  7. #7
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    Is your belly hitting your thighs keeping you from descending any further?

    How wide is your stance?
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  8. #8
    whalemode perfektion's Avatar
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    not sure it will help any, but a closer stance helped me get to depth rather easily..also got rid of any hip flexor discomfort I was having, while squatting with a wider stance.


    may help to do some sort of bike warmup if not already doing it, does wonders for me..
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  9. #9
    1500 raw will be wrecked baxtej44's Avatar
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    what helps me the most is making sure to spend good time on my IT band, doing the runner's stretch for my calves, and then also going up close to a wall on your back, and putting your feet on the wall with feet about as wide as you squat, then scoot closer to the wall so that you are basically doing a horizontal squat in a way. you should feel the stretch in your groin primarily.

    http://www.youtube.com/watch?v=_OrCV...mbedded#t=108s

    go to 1:48


    i also follow this up with something similar - same position, but instead of putting your feet flat against the wall, raise your legs up and do the splits basically on the wall. let your legs be parallel to the wall and slide them down as far as you can. i get a TON of stretch out of these for my adductors and especially i feel it deep down by my knee.





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  10. #10
    NorseManPowerlifter BigJon55's Avatar
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    Narrow your stance, used a raised heel, spread your knees wider, squat faster, do the agile 8 and static stretches every day.
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  11. #11
    Registered User nmreino's Avatar
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    Originally Posted by perfektion View Post
    not sure it will help any, but a closer stance helped me get to depth rather easily..also got rid of any hip flexor discomfort I was having, while squatting with a wider stance.


    may help to do some sort of bike warmup if not already doing it, does wonders for me..
    this helped me as well also forcing my knees out drops me right in
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  12. #12
    NorseManPowerlifter BigJon55's Avatar
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    It wouldn't hurt to lose some fat too. You may get a little weaker initially but it'd be worth it for your squat depth and for your health in general.
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  13. #13
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    I used to have the same problem. I just do a ****load of "asian squat stretches" (just sitting in a squat position, forcing your knees out with your elbows and focussing on getting lower).
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