Question [Forum Archive]

Pages: 1

Question

(CLICK HERE here to view the original thread with full colors/images)

Posted by: BigE

everytime i do squats my right hamstring gets really tight no matter how much streching i do i was wonder if there is anyhitng that i can do for this maybe a new strecth or someting. please send some feedback

Posted by: Phred

I just started doing squats (front squats) and noticed that my innner thighs and hammies seem to be more sore than my quads. From the first set my hammies seemed to be getting mucho action. I also tried to stretch between sets without success. It is almost like it is going to cramp up, and I certainly do not want that in the middle of a squat. I figure my hammies and inner thigh muscles are weak and need to catch up with the rest of the legs. Since they are used to keep your balance during the squat. I will be watching this thread as I have a similar issue.

Posted by: Vieope

Maybe your are using the right leg more ?

Posted by: Yanick

BigE, you might be pushing too much with one side during the squat, i sometimes have this problem. Just try to consciously push symmetrically. Stretching is a good idea, but the main thing to do would be too squat and everything will be fine in the end.

Phred, from what you are saying i would say that your hammies and adductors are very weak, especially if they are tightening up during front squats, because the position of the bar places more emphasis on the quads. You could just squat and the problem will resolve itself (i had the same problem when i first started squatting a few years back) but to quicken the pace, try and put some extra hamstring (not leg curls, but something like SLDL's/Good Mornings) work in and do some adductor work, like side lunges or maybe even that 'girly' machine.

Posted by: Phred

I have been doing SLDL for awhile now (about 5 months, up to 305x10), so I felt it was a little odd that my hammies would react that way. I workout at home and do not do any leg curls, so I am sure it is a sign of very weak hammies. I will grunt thorough it. I may lighten up the load a little for the next few weeks until things settle in (currently using 135lbs). I still refuse to use a pad on the bar, which makes my front delts sore from the bar. But they will toughen up with time. Must be that pain thing that I like, cause I anit shying away from it.

Posted by: Spitfire

My legs lean to the left when i squat, and im trying my hardest not to let them, but i know in time the problem will fix itself

Posted by: BabsieGirl

put a ball between your legs and squeeze while you squat

This also works if your legs slant inwards.

Posted by: BabsieGirl

Quote:

Originally posted by BigE
everytime i do squats my right hamstring gets really tight no matter how much streching i do i was wonder if there is anyhitng that i can do for this maybe a new strecth or someting. please send some feedback

Go here:

www.jumpstretch.com

Posted by: Spitfire

That one is to easy

Posted by: BabsieGirl

Well it works

I'm not saying, use the ball only and squat. I'm talking putting some weight on your shoulders while you have the ball there.

Posted by: Spitfire

True

Posted by: Yanick

I wouldn't really put the ball between someone's legs because if you think about it, if your knees are buckling in you have weak adductors and putting a ball between the knees just lets you relax your adductors (you have an external force keeping your knees in place) which would lead to more weakness. You might do that while focusing on other exercises to strengthen your adductors, but i wouldn't even do that. Just make sure you can control the weight, and squat normally focusing on keeping your knees in line with your toes.

Posted by: P-funk

Quote:

Originally posted by Yanick
I wouldn't really put the ball between someone's legs because if you think about it, if your knees are buckling in you have weak adductors and putting a ball between the knees just lets you relax your adductors (you have an external force keeping your knees in place) which would lead to more weakness. You might do that while focusing on other exercises to strengthen your adductors, but i wouldn't even do that. Just make sure you can control the weight, and squat normally focusing on keeping your knees in line with your toes.

I agree, the ball between the legs is horse shit. Not only because you can relaxs your adductors but because if you knees are buckling then the ball is not helping prevent this, you are just pushing your knees harder into the ball. I am flat footed, I have no arch at all and my knees always buckled until I just worked on strengthening the adductors and pushing my hips out when I squat. Two things that I tell my clients that have this problem, which usually correct the problem right away, are (1) externally rotate your feet and (2) bunch your feet up to the outside portion of your shoes, almost like you are going to push with the outer edges of your feet, this will help you keep those hips pushed out. Also, it may be difficult to squat if you are wearing running shoes because your feet will roll. I'd also do some hip adduction work, standing with a cable hooked to your ankle and even seated in the adducitn machine occasionally, because this is the position you arein when you are sitting in the hole.

Posted by: Phred

mmmmm....I had not thought about the shoes. I usually wear running type shoes for the arch support. Guess I should get some cross trainer type shoes with good arch support.

Posted by: Yanick

or squat barefoot.

Posted by: Spitfire

I think that will solve my prob. thanks guys, Though I wont know till thurs. (leg day)

Posted by: Phred

I changed a few things this leg day for my front squats. First I warmed up more methodically. Started with just the bar for 8 reps, then added 50lbs for 8 reps, then 70lbs for one rep, then added 20 lbs for 3 sets of 4-6 reps. I rested about 90 seconds between sets.

I also lifted in bare feet as Yanick suggested. Hammies did not hurt at all. Furthermore, I held the bar closer to my thorax which moved the bar off my delts. So my delts do not hurt at all.

(CLICK HERE here to view the original thread with full colors/images)

Question

Article Archives

1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52 53 54 55 56 57 58 59 60