why can't i squat parallel ??

[jasonfodor]

why can't i squat parallel?

I can go about to number 3 in picture (maybe not even, but very close to 3), with 285 lbs can rip 5 reps no problem. If I try to go to number 4, I can only do with 135 lbs (tried 185 lbs and didn't feel comfy so didn't finish).

WTF is wrong with me, do I need to be more flexible? work on hip flexors? or work on something else?
What should I do...should I just start at 135 lbs and start going parallel and work my way up or screw it and continue with 285 lbs going to about picture number 3?

[JuiceMane01]

Well it ain't a flexibility problem if you can get to depth with lighter weight, you just need to drop the weight and carry on building up from there. Basically stop being a kunt and trying to use more weight than you can handle it's not doing anything good for you

[Hnando]

Well it ain't a flexibility problem if you can get to depth with lighter weight, you just need to drop the weight and carry on building up from there. Basically stop being a kunt and trying to use more weight than you can handle it's not doing anything good for you

i was gonna say your height could have some effect on flexability but this brah nailed it on the head lower the weight stop being a kunt

[LeviTraps]

If you are weak in the lower part of the squat then your glutes/hams weak and I'd reccomend starting with back extensions and progressing to Glute Ham Raises if your gym has a GHR Machine. Good Mornings and stiff leg deadlift will help as well.

Anytime doing a back extension exercise, glute ham raise, squat, ect I would initiate the movement by squeezing the glutes tight which will cause activation throughout the movement.

[JuiceMane01]

If you are weak in the lower part of the squat then your glutes/hams weak and I'd reccomend starting with back extensions and progressing to Glute Ham Raises if your gym has a GHR Machine. Good Mornings and stiff leg deadlift will help as well.

Anytime doing a back extension exercise, glute ham raise, squat, ect I would initiate the movement by squeezing the glutes tight which will cause activation throughout the movement.

Everyone is weak at the bottom of a raw squat. The best way to get better at squatting is to squat lol

[berrywood]

Everyone is weak at the bottom of a raw squat. The best way to get better at squatting is to squat lol

This. Drop the weight and work your way back up.

[LeviTraps]

Everyone is weak at the bottom of a raw squat. The best way to get better at squatting is to squat lol

I don't know how deep you squat but this is not true for me and many people I have trained with. If you're Olympic squatting aka Ass to the floor then the bottom is not the weakest point. It is around parallel for many people.

[Jasonk282]

I don't know how deep you squat but this is not true for me and many people I have trained with. If you're Olympic squatting aka Ass to the floor then the bottom is not the weakest point. It is around parallel for many people.

I believe that's still considered the bottom, aka the hole, of a squat.

[JuiceMane01]

I don't know how deep you squat but this is not true for me and many people I have trained with. If you're Olympic squatting aka Ass to the floor then the bottom is not the weakest point. It is around parallel for many people.

Your right that's a fair point, most people dive bomb and get a tonne of stretch reflex then once that runs out that's where their weakest point is

[LeviTraps]

Everyone is weak at the bottom of a raw squat. The best way to get better at squatting is to squat lol

and I couldn't agree more train squat to improve squat. I just thought that was obvious, but i guess its safe not to assume. The exercises I posted are for supplemental work.

OP: Look into Louie Simmons if you're really interested in improving the squat.

[hugeaiden]

Aunt a box squat could help you hit the depth required and then after u can nail it easily get rid of it

[LeviTraps]

Your right that's a fair point, most people dive bomb and get a tonne of stretch reflex then once that runs out that's where their weakest point is

Yeah thats usually where I stall out at. And thanks for the opposing viewpoint.

[Jasonk282]

Box squats are useless if you are a raw lifter, AKA you do not squat in a squat suit. A much better choice is pause squats. Take about 60-70% of your training or 1RM weight and do 5-3 sec pauses in teh hold for 8-6 sets of 3. It takes away any stretch reflex you get and build tons of hamstring/PC strength.

[JuiceMane01]

Box squats depend on the type of squatter you are I would guess, and because most raw lifters have some foward knee motion and less sitting back maybe that's why they don't always seem to carry over so well. I've heard good carryover to the deadlift though due to the low hip height and moving the weight from a dead stop

[jiggawattz]

Try loosen up your Hammies pre and post workout with stretches and bw deep squat static holds.

And... Goblets, goblets and goblets.

[Sinaku5]

Oh hai there

I can bench 450lbs when i dont go all the way down to my chest but only 200lbs when i do the full ROM. Whats wrong with me?! Why cant i bench with full ROM?!

[justinvb_657]

Oh hai there

I can bench 450lbs when i dont go all the way down to my chest but only 200lbs when i do the full ROM. Whats wrong with me?! Why cant i bench with full ROM?!

Most likely wrist and tricep flexability try foam rolling your triceps before and after

[Jasonk282]

Most likely wrist and tricep flexability try foam rolling your triceps before and after

LOL...your sarcasm detector must be broken

[Kadri43fan]

LOL...your sarcasm detector must be broken

Or yours is. Justin was obviously being sarcastic.

Or mine is and you were being sarcastic. **** it's hard to tell without /sarc/ added.


Anyways to the OP. Lower the weight to where you can do full ROM and build back up. The reason you can't go parallel with heavier weights is because you did not go parallel with the lighter weights. You made it to 135 pounds and it was getting too tough for you. You either purposely or accidentally went above parallel. You thought "I'm progressing on my squat so I'm doing something right!" Which couldn't be further from the truth. Yet you continued to add weight to the bar to fuel your ego.

**** I could 3/4 squat so much more than I can squat! I must be beast at squats!

[justinvb_657]

Try doing partials throughout your entire sarcasim range to try and pinpoint the weakness see if this helps jasonk282. Keep me updated

[Jasonk282]

Try doing partials throughout your entire sarcasim range to try and pinpoint the weakness see if this helps jasonk282. Keep me updated

[Jack604]

Make sure the back is neutral and not over-arched.
Try different stance widths and feet angle

[chadwr85]

You either have a lack of flexibility or a muscular imbalance that doesn't reveal itself until you use heavy weights and go deep enough.
You should take video of yourself squatting, see if your form is in check, have others look at it, and hopefully you or others can help fix the root issue.
Taping yourself squatting is the best thing to do to look for improvements.

[yourname2221]

didn't mention if your high bar or low bar squatter?

drop weight to get desired range, build up slowly and add a fully encompassing stretching routine in to your leg workouts like limber eleven.

[bobdickgus]

Box squats are useless if you are a raw lifter, AKA you do not squat in a squat suit. A much better choice is pause squats. Take about 60-70% of your training or 1RM weight and do 5-3 sec pauses in teh hold for 8-6 sets of 3. It takes away any stretch reflex you get and build tons of hamstring/PC strength.

This, I highly recommend you follow this suggestion, paused removing all stretch momentum very effective(and hard).

[acrawlingchaos]

I know this might seem a bit silly... but..................

If you can't get to parallel with 135 lbs, have you tried, maybe, 100 lbs?

[jasonfodor]

OP here.

i don't think i have weak hammies/butt. i do do Romanian deadliftss. use 275 lbs as a working set. don't know much about romanian deadlifts since very few talk or even do them... but I think it's really good compared to my squats.

i do do cheat sets on bench on my heavy bench day... i'll stop 3-4 inches before chest with 245lbs. but it doesn't affect me. I can put 225 lbs on the bench and punch out 10 reps going down to chest no problem.

I asked because it's not the same story with my squat...I have to drop the weight in half to get a legit rep. I saw someone else on another forum say "yeah i use to do cheat sets on squat but i caught my self at 205 lbs, went down to 135 lbs and started doing real sets, didn't take long to get back to 205". guess i'll do the same.

don't mind doing my cheat sets on bench, can always drop 20lbs for real sets, and it improves my bench a lot and doesn't put that much stress. but my cheat squats aren't improving my real squats any.

word of advice, if you ever want to squat right don't copy what 9 out of 10 ppl in gym do

[alexanderberg]

If you can get to a certain depth with lighter weights, it's not a technique issue, it's a mental issue. If I put 5000 lbs on my back, I'm sure my ass would hit the grass, so to speak.

Stop being a wuss.

[Sinaku5]

OP here.

i don't think i have weak hammies/butt. i do do Romanian deadliftss. use 275 lbs as a working set. don't know much about romanian deadlifts since very few talk or even do them... but I think it's really good compared to my squats.

i do do cheat sets on bench on my heavy bench day... i'll stop 3-4 inches before chest with 245lbs. but it doesn't affect me. I can put 225 lbs on the bench and punch out 10 reps going down to chest no problem.

I asked because it's not the same story with my squat...I have to drop the weight in half to get a legit rep. I saw someone else on another forum say "yeah i use to do cheat sets on squat but i caught my self at 205 lbs, went down to 135 lbs and started doing real sets, didn't take long to get back to 205". guess i'll do the same.

don't mind doing my cheat sets on bench, can always drop 20lbs for real sets, and it improves my bench a lot and doesn't put that much stress. but my cheat squats aren't improving my real squats any.

word of advice, if you ever want to squat right don't copy what 9 out of 10 ppl in gym do

Lol what?!



No OP you're missing the point. If by cheat you mean stopping before you touch your chest on bench then no (unless you're doing some sort of advanced training). Stop cheating and move your lifts through a complete range of motion.

[bodybuild2day]

why can't i squat parallel?

I can go about to number 3 in picture (maybe not even, but very close to 3), with 285 lbs can rip 5 reps no problem. If I try to go to number 4, I can only do with 135 lbs (tried 185 lbs and didn't feel comfy so didn't finish).

WTF is wrong with me, do I need to be more flexible? work on hip flexors? or work on something else?
What should I do...should I just start at 135 lbs and start going parallel and work my way up or screw it and continue with 285 lbs going to about picture number 3?

I've never heard of squats being "comfy" anyone ever done some comfy cozy squats?