Need to Improve my Squat

[katie0615]

My squat generally looks awful. I have a short Achilles tendon, knock-knees and whatever else. lol So when I try to squat with a normal stance around shoulder-width, I can't lower very much without taking my heels off the ground and bending over. Its better if I do a sumo squat, but still not great. I also have tried elevating my heels on plates and it works a bit better but my back still seems to end up rounding at some point.

I know the benefits of squatting, but was told by the last trainer that gave me an assessment to avoid them because of my ill form. I want to know if/how I can increase my mobility to be able to squat with decent form. Any standard mobility exercise or stretches I should do? Or am I destined to sumo squatting forever? lol Thanks

[mtpaquette]

My squat generally looks awful. I have a short Achilles tendon, knock-knees and whatever else. lol So when I try to squat with a normal stance around shoulder-width, I can't lower very much without taking my heels off the ground and bending over. Its better if I do a sumo squat, but still not great. I also have tried elevating my heels on plates and it works a bit better but my back still seems to end up rounding at some point.

I know the benefits of squatting, but was told by the last trainer that gave me an assessment to avoid them because of my ill form. I want to know if/how I can increase my mobility to be able to squat with decent form. Any standard mobility exercise or stretches I should do? Or am I destined to sumo squatting forever? lol Thanks

Sounds like you're using some pretty solid trainers. Telling you to avoid the exercise all together instead of aiding you in correcting your form was definitely the best option for him... smh.



I would suggest starting with little to no weight on squat to help correct your form and build from there. If you can find one try and convince an experienced powerlifter to help you as they are typically king squatters. Someone CSCS certified would be optimal. It sounds to me like you're lagging overall strength and practice, but flexibility may come into play also.

[Anthony21]

If your heels are coming up while you're squatting it could be your lack of dorsiflexion aka ankle mobility.

A video of your squat is going to help a lot more in providing tips and cues for you to improve. If you can post one I would recommend posting one up for better help.

[tidnab]

Obviously the fact that you have short achilles tendons is a big issue for squatting. You will not be able to squat unless you are able to increase the range of motion at the ankle joint, full stop. There's not much more advice you're going to be able to get from us on here. Do a search for articles and drills for "ankle mobility" and they should give you some drills to work on. Another helpful option is weightlifting shoes with a raised heel.

[katie0615]

Sounds like you're using some pretty solid trainers. Telling you to avoid the exercise all together instead of aiding you in correcting your form was definitely the best option for him... smh.

I agree 100%. I was really hoping he would give me some stretches or exercises I can do to improve it, but he just suggested I do wall squats or leg presses where my back is supported. Don't worry, though, I didn't pay him - free assessment. lol

[katie0615]

If your heels are coming up while you're squatting it could be your lack of dorsiflexion aka ankle mobility.

A video of your squat is going to help a lot more in providing tips and cues for you to improve. If you can post one I would recommend posting one up for better help.

Thanks! I haven't posted a video before, but I'll look into it. Thanks for replying

[katie0615]

Obviously the fact that you have short achilles tendons is a big issue for squatting. You will not be able to squat unless you are able to increase the range of motion at the ankle joint, full stop. There's not much more advice you're going to be able to get from us on here. Do a search for articles and drills for "ankle mobility" and they should give you some drills to work on. Another helpful option is weightlifting shoes with a raised heel.

That's really helpful though! So I need to improve my ankle mobility if I want to squat properly. I will look up some articles. Thank you so much for the helpful advice

[mwilkins532]

Look up ankle mobility. Use less weight to perfect your form. Mark bell and Matt Kroc have great advice on all lifts. Your body is different than anyone else's so Taylor the squat to you-DO NOT stop doing the squat. You need to train your CNS to perform it correctly, THIS is the first step.