I do squats every other workout for my current routine (middle of stage 1, NROLFW). This is the first time I've ever done squats with a bar. I'm still having trouble getting low enough to get parallel. I'm about 10 degrees off. When I try to go any lower I begin to lose my balance and tweak my back to regain it.
My weight lifting partner says I'm not that far off of parallel and shouldn't worry about it. She says its better I stay with good form then go any lower. I also have a long torso, so I'm not sure if that has anything to do with it.
However, I'm afraid it's only going to get harder for me to lower down to parallel if I don't build my strength with the complete range of motion.
Any tips on how to get lower safely? Is getting down lower something I should continue to strive for?
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04-28-2011, 11:35 AM #1
Squats newbie: trouble getting low enough.
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04-28-2011, 11:40 AM #2
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04-28-2011, 11:48 AM #3
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04-28-2011, 11:57 AM #4
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04-28-2011, 12:34 PM #5
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05-03-2011, 11:52 AM #6
I think my issue might be with my flexibility in my Achilles.
Though I can squat to parallel with my bodyweight and my arms stretched out for balance, I can't squat with a broomstick as my bar. So my issue is more to do with balance then weight load. I tried a wider stance, but that didn't help me. However, if I place something under my heels, I can squat to parallel.
I did some searching online for similar experiences, and many people point to Achilles flexibility. I guess I'll try to do regular stretching to improve it. Until I achieve enough flexibility, I'm thinking about squatting with dumbbells in front so I can maintain my balance when I go down to parallel.
Has anybody had this issue? Or can anybody recommend other modifications I can try with my squats. Should I continue to squat with something to lift my heels?
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05-03-2011, 12:29 PM #7
You can lift your heels for the time being & work on your ankle flexibility (I have the same problem, every where else is gumby )
Or you can do what I do, go as low as possible & call it a squat
Or you can add overhead squats, which are fun & shows everyone what a badass you are. Due to the slightly adjustable center of gravity you can shift your center of balance forward & it really allows you to get low.
You'll have to use much less weight than you do for back squats, but can just make up for it with standing up more explosively. Also if it's a weight that's a challenging push press, you just incorporate 3-5 (however many sets you're doing) more upper body explosive lifts into your routineBender, part of being human is having self-control. -Amy Wong
Fat loss per month =
Obese : 6-8%
Moderately overweight: 4-6%
Average: 2-4%
Lean 1-2%
Very lean .5-1%
^via female sticky on realistic goals
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05-03-2011, 02:06 PM #8
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05-03-2011, 02:17 PM #9
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05-03-2011, 02:19 PM #10
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05-03-2011, 03:10 PM #11
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05-03-2011, 09:54 PM #12
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05-04-2011, 12:25 PM #13
I have been asking a few people that novice/intermediate weight lifters to watch my form. They all say my shallow squat looks perfect. However, as my thighs approach parallel my shins begin to slightly retreat back. Before I can reach parallel I lose my balance. It seems as if when the angle of my knee approaches 90 degrees, the angle tolerated by my shin/ankle decreases, pushing my shins and center of gravity backwards.
I have nothing against full squats, I just can't get passed parallel without falling on my butt.
My colleague, who has been on Starting Strength for a few months now, thought it was really peculiar that I couldn't keep my shins angled forward as I descended. After going over the motion several times, he thought it was likely a mobility issue. Unfortunately he had only read about shoulder mobility issues since he has them.
For the past month and a half I've read a lot about form and watched several videos. Whether it is form or mobility or both, I think need to consult an in-person professional that can see my form first-hand.
I'll read up on the overhead squat and try that out while I work through my back squat issues. Thanks all.
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05-04-2011, 03:40 PM #14
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Have you tried box squats? Get a bench or a box (if you gym has one) and position it so that your butt will touch. Given the standard height of most benches, this should bring you to parallel. When you get to the bottom, relax for a second and then bring the weight up (try not to lean back or generate momentum). Hopefully, this gets you to parallel and it will keep your form in check until you're able to do it without the box.
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05-04-2011, 03:43 PM #15
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05-04-2011, 08:02 PM #16
I disagree (and I know amateurs doing box squats is very common) because:
Doing box squats with poor form is dangerous because of the risk of spinal compression. If someone does a box squat with poor control, they can "slam" their lumbar spine down. not fun.
Also doing box squats as a beginner doesnt really teach a person 2 things that every squatter needs to learn: kinesthetic awareness of the posterior chain, and the ability to keep the lower back, abs, and hip muscles tight.
Box squats are great, but not for a newbie squatter
OP, I also (like others) think you should continue squatting to the level you are comfortable getting to, then as you get more flexible you can increase the depth. I would not focus on moving more weight until you can comfortably break parallel...wabi sabi...the art of finding beauty in the imperfections of life.
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05-05-2011, 07:12 AM #17
- Join Date: May 2006
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The OP was concerned about getting parallel. If you do box squats, you never have to ask about getting parallel and over time, your body will train itself to get to parallel without the box. Now, I didn't tell her to overload the bar with 500 lbs. If she can do a controlled squat with just the bar, but can't get that to parallel, incorporating the box will get her down to parallel.
OP--are you new to lifting in general, or is it only the squat that you've introduced to your workout?********: http://www.********.com/Chickthatlifts
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Live, love, lift
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05-05-2011, 10:31 AM #18
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05-05-2011, 11:36 AM #19
Thanks for the advice everybody. I'm going to squat shallow with the bar until I can get an appointment with a trainer. I want to get figure out my form/flexibility issues before tackling modified exercises.
I'm a newbie to all free weight compound exercises with a bar. I started NROLFW a couple months ago. I've lifted with machines and dumbbells on and off for awhile before starting the program.
I'll try this next time I'm on my squat day. Do you have any stretch recommendations?
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07-28-2017, 03:28 AM #20
- Join Date: Sep 2013
- Location: United Kingdom (Great Britain)
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Hi,
I had the same issue and i thought it was a lack of flexibility. It wasn't.
I was simply using too much weight and my form was off.
I swallowed any pride and massively dropped the weight until i could do 6 x Reps super deep ASG.
Then slowly built the weight back up again 10lbs at a time.
Am now much better for it and am getting a better workout going ASG with lower weights than barely parallel with higher weights.
Cheers
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07-28-2017, 03:43 AM #21
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08-04-2017, 05:17 PM #22
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