Squat form - inflexible hips

[Jimbo NW]

Hi all,

I hope this question makes sense!

Essentially I've never really trained legs; years of swimming, skating, rowing ensured that I have legs like a rugby player.

However now I've lost a lot of weight and trimmed up its left my quads and hams looking a little flat.

So yesterday I thought lets have a go at squats. Oh nononno, it transpires that in order for me to get a full range of moment my back has to arch forward to almost a half deadlift motion.

Essentially I've found on google that this is down to inflexible hip rotators (probably have the years of skating to thank!) and was hoping if anyone had any real life tried and tested drills to help me get this down.

I'm back in the gym tomorrow so will see If I can get someone to film.

Also I noticed the bar really hurts the top of my spine but guessing I just need to play around to get the best placement.

[PimpmyHotwheels]

http://www.youtube.com/watch?v=zoZWgTrZLd8

[Hoofy]

Could be tight calves or inflexible ankles, too...

[MajorProblem]

Legs like a rugby player? What are you squatting then 150 - 200 kg easy?

[bga]

MajorProblem said:

Legs like a rugby player? What are you squatting then 150 - 200 kg easy?

If the OP doesn't have good form then I hope he's not close to those figures. It doesn't sound like he's daft enough to try.

[Jimbo NW]

That's the point, I won't squat until I can get good form.
All my training is based upon Kai Greene ill never be a weight lifter these days so form and a proper rep are the important parts of the lifter to me.

I heard that practising free squats with hands flat on the wall is good for building flexibility so trying that for a couple of weeks.

[didelydoo]

Quads, hip flexors, glutes, hams and calfs- stretch them all out. Use en empty bar and sit at the bottom of the squat position for a minute or so, then add a bit more weight- you'll open up in no time.

[LordGrover]

It may be worthwhile doing bodyweight squats with your arms/hands out front. You can keep doing those, maybe 50-100 reps with relative ease and gradually increase the range of motion over time. Very little stress but still a good stretch.
I think it's a useful exercise anyway and do a few hundred every week, varying foot position from time to time.

[Aphex]

Any chance you can try some box squats?

[gjf764]

Dds suggestion is excellent. Also try prying squat stretch, box squats from as low as you can (Bottom stair works well) and don't forget your upper body flexibility. Pec stretches and thoracic spine.

Get squatting!

Good luck

[Where2Guv]

didley doo is right...

Watch some tutorials on how to squat properly. Be warned - there is a lot of ste on youtube. Google Mark Rippletoe for some excellent information on proper squat mechanics.

Flexibility is key to good human mobility. Can I suggest taking a good look around www.mobilitywod.com. The guy knows his onions. It's all geared around athletic performance, so is very applicable to the problems you are having.

Find a powerlifting gym near you, and ask them if they can teach you to squat. They won't care about the weights, but will teach you how to do it properly - rather than relying on some brah in the local globo-gym

Good luck! Now, go squat your dick off!

[goldblum]

Jimbo NW said:

Essentially I've found on google...

Uh-oh.

If you can stand up from sitting in a low chair without using your arms to 'push off' there's nothing wrong with you. Like any other exercise your body will adapt just take your time and slowly increase the range of motion.

[Jimbo NW]

Cheers all!

As an FYI I train in a (albeit well equipped) work gym so noone o rely on form wise bar myself so determined to get it nailed properly first time.

[Alexw88]

If you find your struggling with range one thing to try is a small weight (2.5kg) under your heel. Makes you hold form and reduces tightness.

[Regiment]

Alexw88 said:

If you find your struggling with range one thing to try is a small weight (2.5kg) under your heel. Makes you hold form and reduces tightness.

This, I have problems with ankle flexibility and a 2.5kg plate under each heel helped be get below parallel. If you do find it a lot easier doing this, you want to look into some weightlifting shoes as a plate under the heel isn't that stable or good for your foot.

[Alexw88]

Very true it is a short term aid. Ideally long term you want to be flat squatting anyway so many people do it barefoot or these new barefoot trainers.