Embarrassing Squat Depth/Form

[DFFL84]

Brand new to the forum and back lifting after a 10 year hiatus. I guess it's true that if you don't use it ya lose it.

I recorded my first set of squats in 10 years and it looks absolutely horrendous. It's too embarrassing to even post so I'll try my best to describe what's going on and see if you guys can help me track down my problem(s).

Basically, at the very top of the squat everything looked normal Once I started coming down almost immediately it all went to ****. I think I'm experiencing some serious immobility in my hips because I could only get about a quarter of the way down before my ass stopped dropping and I began compensating by leaning forward and dropping my chest towards my knees. To me, it felt like a deep squat, but the video showed the absolute opposite. Seriously pathetic.

So, is that my problem? Are my hips just that sticky that I can't hinge them, drop my ass, and get the proper form depth?

If so, what should I do to fix it? Thanks!

[Crysthal]

Just post the Video man, don't feel ashamed, you come here because you know your form is off, nobody will hate on you for that.

There could be so many different issues that without a video helping you is pointless.

However there are stickies where most exercises are explained with videos etc to show you how it's done.

[TheGymJim]

Post the video, dude. Nobody here is gonna judge someone when they're asking for tips. The only time people get judged is when they show up with incredible arrogance. You've done the opposite. Show us the vid so we can all take a look and give some proper input.

[sooby]

you will get much better and accurate advice if you post the video

[ItsTiME35]

throw the video up mate.. only way people can help. Could be 1 of 100 things and prob easily corrected.

[Garage Rat]

Work on your mobility.
The old saying use it or loose it comes in here and it's been a long time for you.
The simplest thing you can do is without weight sit as far as you can in good form in a bottom squat position.
Relax as much as you can while maintaining position.
Go for time and try to increase it.
Say you go for sets of 15 seconds then extend them to 20 -30 seconds and so on.
Let the arms hang between your legs and gently add in some shifting side to side to loosen up the hip and adductors.
When you go for a minute or more you can add in goblet squats with a light weight.
Look them up if you don't know of them.
Good luck.

[DFFL84]

I'm trying to upload the video but I'm receiving an error message that says I can't post a link until I reach 50 posts. Any ideas on how to get around that?
Also, for some reason I can't edit my "age" in my profile. I'm 32 years old not 47. Weird.

[sm1ke]

Upload to Youtube, copy the URL, then paste the link in here. Just break it up with one or two spaces.

[DFFL84]

Upload to Youtube, copy the URL, then paste the link in here. Just break it up with one or two spaces.

https: // youtu.be/h1dqr0cO55U

[TheGymJim]

It's not awful but the major issue is that you're not breaking parallel. You need to squat lower

[RK42]

Embedded for you:



Can you get to a deep squat position without weight? Hold on to something (like a chair) if you're worried about falling over. If you can get to a position where your feet are flat on the floor, your hip crease is lower than your knee cap, and your spine is not rounding, it means that you have the flexibility to squat.

BTW: Recognizing a weakness, and taking the necessary steps to improve, is never embarrassing.

[nissan2]

maybe you could try box squats for a bit? You might feel a bit more confident doing them and you'll know your hitting parallel once you touch the box.

[DFFL84]

Can you get to a deep squat position without weight? Hold on to something (like a chair) if you're worried about falling over. If you can get to a position where your feet are flat on the floor, your hip crease is lower than your knee cap, and your spine is not rounding, it means that you have the flexibility to squat.

BTW: Recognizing a weakness, and taking the necessary steps to improve, is never embarrassing.[/QUOTE]

No, I can't get into a deep Squat without weight and without assistance. This morning I spent 15 minutes getting in and sitting in a deep squat while holding on to a post in my rack, trying to keep my form as strict as possible. Interestingly enough the first places I really felt it were at the very top of my groin and the front of my hips. There wasn't any pain but definitely some really good stretching and burning after the first couple of minutes. After about the 5 minutes mark I started to feel my glutes and hamstrings start to loosen up quite a bit, more than I've felt in a very long time.
Afterwards I did my normal heel to ass quad and butterfly stretches and I could tell I definitely loosened up a ton. I'm going to continue doing what I did this morning for the next week. I'll get back in the rack with some weight at the end of next week and record and post a follow up.
Great stuff gentlemen. Much appreciation.

[Junsuiakai]

maybe you could try box squats for a bit? You might feel a bit more confident doing them and you'll know your hitting parallel once you touch the box.

I agree with this, AFTER he can body weight squat to parallel

[DFFL84]

I agree with this, AFTER he can body weight squat to parallel

Alright so I'm a little confused about the box squat because I've read conflicting information about the height of the box. One article says to have the box below parallel, another says to set the box at parallel.
Another article says I need to be able to get parallel with bodyweight first , move to goblets once I'm comfortable there, move to front squats after that, then finally move to the box squat. I'm a big fan of systematic approaches and doing everything correctly, especially if that means a more efficient and beneficial final result. Thoughts?

[AmandaLaughlin]

I found my squat depth and form improved greatly when I began working on my mobility consistently. I used to be the type who would do a long mobility session every once in awhile but found doing a small amount each day was much more beneficial. I begin each leg day using the Hip Circle for lateral steps, monster steps and air squats and also body temper and foam roll. I hope this helps you out!

[Narc1911]

Brand new to the forum and back lifting after a 10 year hiatus. I guess it's true that if you don't use it ya lose it.

I recorded my first set of squats in 10 years and it looks absolutely horrendous. It's too embarrassing to even post so I'll try my best to describe what's going on and see if you guys can help me track down my problem(s).

Basically, at the very top of the squat everything looked normal Once I started coming down almost immediately it all went to ****. I think I'm experiencing some serious immobility in my hips because I could only get about a quarter of the way down before my ass stopped dropping and I began compensating by leaning forward and dropping my chest towards my knees. To me, it felt like a deep squat, but the video showed the absolute opposite. Seriously pathetic.

So, is that my problem? Are my hips just that sticky that I can't hinge them, drop my ass, and get the proper form depth?

If so, what should I do to fix it? Thanks!

Everyone starts somewhere and if you want to improve you'll need to have your issues pointed out. You're at that level of unconscious lack of knowledge, where basically you don't know what you don't know.

That being said, the best Youtube video on squatting cues is one that Chris Duffin did on Mark Bell's channel. Search Chris Duffin squat and you'll find it. Maybe work on whats in that for a few sessions and then video. You'll still have plenty of faults, but maybe you'll be slightly more confident and be able to post it.