squatting....

kinkery · 05-11-2007, 01:42 PM

i read somewhere to place a block or a plate under our heels when you squat

Witchblade · 05-11-2007, 01:54 PM

If you need it, go ahead.

On a sidenote: how can you improve your ROM in the squat? What to stretch specifically etc.

DOMS · 05-11-2007, 02:02 PM

Quote:

Originally Posted by Witchblade

If you need it, go ahead.

On a sidenote: how can you improve your ROM in the squat? What to stretch specifically etc.

I simply tried to go deeper each workout. It takes a while, but it works. Now I go ATG.

DontStop · 05-11-2007, 02:10 PM

I used to put a block underneath because i found that i worked my glutes more from that angle. Others put a block near the front of their foot to increase the use of the quad
I dont use a block anymore because i've found without it i increase my balance and feel it more everywhere, including now my lower back

danny81 · 05-11-2007, 05:01 PM

how low should yo go? should my ass literaly touch the gground? also is it true that your knees should never go over your toes.

DOMS · 05-11-2007, 05:11 PM

Go until your hamstrings rest against your calves.

Good luck trying to touch your ass to the ground though. Not every has the...genetics...for that...

fufu · 05-11-2007, 06:03 PM

Quote:

Originally Posted by Witchblade

If you need it, go ahead.

On a sidenote: how can you improve your ROM in the squat? What to stretch specifically etc.

Along with a good warm up

stretch your glutes, hamstrings, hip flexors, ankles and upper back.

KelJu · 05-11-2007, 06:27 PM

Quote:

Originally Posted by kinkery

i read somewhere to place a block or a plate under our heels when you squat

I had to do it for about a year because of a repeated ankle injury from football. My ankles wouldn't move past 90 degrees, but a year of lifting hard and stretching before workouts gave me enough flexibility to go past parallel without bringing my heels off of the ground.

Also, spreading your legs seem to train more glutes and hips for power, while shoulder width feet seem to build quads and back more for bodybuilding.

**CowPimp** · 05-11-2007, 08:50 PM

It's a crutch. It's okay to start doing that, but you need to active address the issue that is forcing you to rely on that heel elevation. This is usually an issue of ankle mobility.

I don't like elevating the heels because I feel it reinforces anterior weight bearing, which is the last thing most people need. However, I am a realist, and understand that some (Some = a crapload) people need to progress into a full ROM squat.

danny81 · 05-11-2007, 10:46 PM

wait isnt it bad to go down that low? thats why catchers dont go all the way down now asdays?

kinkery · 05-11-2007, 10:58 PM

Quote:

Originally Posted by danny81

wait isnt it bad to go down that low? thats why catchers dont go all the way down now asdays?

no, its bad to go down 1/4 or 1/2 the way. either go all the way or dont even go.

danny81 · 05-11-2007, 11:32 PM

o alright. and should you sit bak when squatting?

kinkery · 05-11-2007, 11:46 PM

Quote:

Originally Posted by danny81

o alright. and should you sit bak when squatting?

just keep good form. dont round back and etc. also stay tight in the "pocket" when your ATG. dont bounce or etc.

**CowPimp** · 05-12-2007, 03:43 AM

Quote:

Originally Posted by danny81

wait isnt it bad to go down that low? thats why catchers dont go all the way down now asdays?

When I say full ROM, I'm happy with a parallel depth squat (Femur parallel). A lot of people have trouble with that.

zl214 · 05-12-2007, 07:02 AM

Quote:

Originally Posted by Witchblade

If you need it, go ahead.

On a sidenote: how can you improve your ROM in the squat? What to stretch specifically etc.

I am now able to go really low (ATG) on squats after doing box squating for a while.

I know box squating has a smaller ROM, but it seems to help me "sit into" a squat more (if that makes sense), therefore, going lower.

The other recommedation I want to make is snatch/overhead squats. they make you to keep your centre of mass lower and back more during the movement, and this can help you squat lower. but ont be too hasty, start with an empty bar and work on the technique.

ReproMan · 05-12-2007, 07:22 AM

Quote:

Originally Posted by KelJu

Also, spreading your legs seem to train more glutes and hips for power, while shoulder width feet seem to build quads and back more for bodybuilding.

Spreading my legs seemed to help me get deeper in the squat too. Over time I have been able to close the gap. That along with shoes with flat soles.

I was squatting in running shoes and I couldn't for the life of me stay back on my heels, OR get to parallel without major knee discomfort. Got some Chucks, spread my legs a bit and I'm bellow parallel now.

danny81 · 05-12-2007, 12:11 PM

o alright thanks

depaul · 05-12-2007, 04:35 PM

Quote:

Originally Posted by Witchblade

If you need it, go ahead.

On a sidenote: how can you improve your ROM in the squat? What to stretch specifically etc.

Doing wall squats (static hold for 2 minutes) really helped me get used to going all the way down, and may have given me some more strength in that position.

fUnc17 · 05-12-2007, 06:22 PM

Quote:

Originally Posted by depaul

Doing wall squats (static hold for 2 minutes) really helped me get used to going all the way down, and may have given me some more strength in that position.

Yes, wall squats are great. At different stances too. Just make sure your knees track your ankles and you stick your chest out. Also try moving around when your in the bottom position (rotationaly). It'll help your squat depth tremendously

VILBAUGH · 05-14-2007, 07:14 PM

mastering the overhead squat will improve all squatting dramatically
CrossFit Exercises

Valias · 05-14-2007, 10:24 PM

I use to train squats and deadlifts three times a week, i saw the greatest improvements ever - then i burned my backout and havn't squat heavy in 6 months or so. I've been working it back in and instead of extremely heavy reps where i go maybe parrallel i've been using maybe 190 pounds and practically sitting down with it, and yeah i feel it in my entire thigh and not just my quads. I like it this way as it feels like i'm doing more work in less time.

Duncans Donuts · 05-15-2007, 01:14 AM

tight calves cause heel elevation. as the angle of the hamstring changes as you squat, if you have inflexible calves, the calf pulls up the heel like a rope.

Duncans Donuts · 05-15-2007, 01:15 AM

Quite honestly, go as deep as you can, and work on flexibility. Not everbody can go further than parallel. Which is fine, really.

VILBAUGH · 05-15-2007, 01:17 PM

Quote:

Originally Posted by Valias

I use to train squats and deadlifts three times a week, i saw the greatest improvements ever - then i burned my backout and havn't squat heavy in 6 months or so. I've been working it back in and instead of extremely heavy reps where i go maybe parrallel i've been using maybe 190 pounds and practically sitting down with it, and yeah i feel it in my entire thigh and not just my quads. I like it this way as it feels like i'm doing more work in less time.

I think your burn out may have been to over training.
train smart, these movements are essential and should be the basis for all fitness. They should make you stronger not make you crippled.
The glutes are the biggest and most powerful muscle in the body...with proper form they should be fully engaged.

Rubes · 05-15-2007, 07:07 PM

so going past parallel is good?

Double D · 05-15-2007, 07:14 PM

Yes it is good, but I am in agreement with Duncan it you dont have to.

My flexibility was great for years. I took a 6 month period off and it seemed like my tendons and muscles said hey what the fuck are you doing? And decided to get super tight. I had to use the plate under my feet to start back about 6 years ago. But I constantly static stretched (before, yes I said before, and after workouts). Many people will say dont static stretch before and I would agree, unless you have some type of muscle imbalance or tightness that effects the lift itself.

Duncans Donuts · 05-15-2007, 10:46 PM

Well the more you flex your knee joint, the more shearing force there will be. So one could make an argument that below parallel can have it's negative side.

Rubes · 05-15-2007, 10:53 PM

im really felxible so going parallel is really easy to me so keep on going past that while squating then?

**P-funk** · 05-15-2007, 10:56 PM

depends on how your pelvis looks when you are squatting down.

Some can squat down below parallel but they have a nasty ass posterior tilt, which really leaves the lower back in a compromised position. That would be a mobility issue that needs to be addressed before progressing to a squat of that depth.

Long story short....Without seeing you squat....no one fucking knows.

kinkery · 05-15-2007, 10:59 PM

yes ATG squat.

There is no such thing as a "half" or "Quater" squat. if you cant do a full squat then you shouldn't be squatting IMO. So get down or get out

05-11-2007, 01:42 PM	#1
kinkery Make them want to be you! Join Date: Feb 2007 Posts: 998	squatting.... i read somewhere to place a block or a plate under our heels when you squat

05-11-2007, 01:54 PM	#2
Witchblade Succinct Elite Member Join Date: Jul 2006 Location: Holland Posts: 4,474 Photos: 2	If you need it, go ahead. On a sidenote: how can you improve your ROM in the squat? What to stretch specifically etc. My Linkdump [LSFW] IM Official FAQ [WORK IN PROGRESS]

05-11-2007, 02:10 PM	#4
DontStop pappy Join Date: Aug 2005 Location: Edmonton Posts: 2,592 Photos: 33	I used to put a block underneath because i found that i worked my glutes more from that angle. Others put a block near the front of their foot to increase the use of the quad I dont use a block anymore because i've found without it i increase my balance and feel it more everywhere, including now my lower back You know, the Nazis had pieces of flair that they made the Jews wear.

05-11-2007, 08:50 PM	#9
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,615	It's a crutch. It's okay to start doing that, but you need to active address the issue that is forcing you to rely on that heel elevation. This is usually an issue of ankle mobility. I don't like elevating the heels because I feel it reinforces anterior weight bearing, which is the last thing most people need. However, I am a realist, and understand that some (Some = a crapload) people need to progress into a full ROM squat. The only time it's bad to feel the burn is when you're peeing... Belligerent Bovine badass YouTube Videos

05-14-2007, 10:24 PM	#21
Valias Registered User Join Date: Jul 2006 Location: Brisbane Posts: 278 Photos: 5	I use to train squats and deadlifts three times a week, i saw the greatest improvements ever - then i burned my backout and havn't squat heavy in 6 months or so. I've been working it back in and instead of extremely heavy reps where i go maybe parrallel i've been using maybe 190 pounds and practically sitting down with it, and yeah i feel it in my entire thigh and not just my quads. I like it this way as it feels like i'm doing more work in less time. "I'll eat all the damned Ham, Cheese, Tomato, Onion toasted sandwhiches I want." -Val

05-11-2007, 05:01 PM	#5
danny81 Registered User Join Date: Feb 2007 Posts: 4,763	how low should yo go? should my ass literaly touch the gground? also is it true that your knees should never go over your toes.

05-11-2007, 05:11 PM	#6
DOMS Metrosexual Join Date: Jul 2004 Posts: 22,092 Photos: 1	Go until your hamstrings rest against your calves. Good luck trying to touch your ass to the ground though. Not every has the...genetics...for that...

05-11-2007, 10:46 PM	#10
danny81 Registered User Join Date: Feb 2007 Posts: 4,763	wait isnt it bad to go down that low? thats why catchers dont go all the way down now asdays?

05-11-2007, 11:32 PM	#12
danny81 Registered User Join Date: Feb 2007 Posts: 4,763	o alright. and should you sit bak when squatting?

05-12-2007, 12:11 PM	#17
danny81 Registered User Join Date: Feb 2007 Posts: 4,763	o alright thanks

05-14-2007, 07:14 PM	#20
VILBAUGH Member Elite Member Join Date: Oct 2006 Location: Ontario Posts: 131	mastering the overhead squat will improve all squatting dramatically CrossFit Exercises

05-15-2007, 01:14 AM	#22
Duncans Donuts Stay puffed, baby. Join Date: Jul 2004 Location: CA Posts: 2,776 Photos: 2	tight calves cause heel elevation. as the angle of the hamstring changes as you squat, if you have inflexible calves, the calf pulls up the heel like a rope. "in the howling bleeding nights, the dogs plunge into the Volga and swim desperately to gain the other bank. The nights of Stalingrad are a terror for them. Animals flee this hell; the hardest stones cannot bear it for long; only men endure."

05-15-2007, 01:15 AM	#23
Duncans Donuts Stay puffed, baby. Join Date: Jul 2004 Location: CA Posts: 2,776 Photos: 2	Quite honestly, go as deep as you can, and work on flexibility. Not everbody can go further than parallel. Which is fine, really. "in the howling bleeding nights, the dogs plunge into the Volga and swim desperately to gain the other bank. The nights of Stalingrad are a terror for them. Animals flee this hell; the hardest stones cannot bear it for long; only men endure."

05-15-2007, 07:07 PM	#25
Rubes your sisters better Join Date: Jan 2007 Location: michigan Posts: 1,143 Photos: 5	so going past parallel is good? 5'7" 173lbsl squat:365x2 11/19/07 bench 225x3 1/11/08 40 time: 4.51sec march 10th 07 38" vertical

05-15-2007, 07:14 PM	#26
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,459 Photos: 1	Yes it is good, but I am in agreement with Duncan it you dont have to. My flexibility was great for years. I took a 6 month period off and it seemed like my tendons and muscles said hey what the fuck are you doing? And decided to get super tight. I had to use the plate under my feet to start back about 6 years ago. But I constantly static stretched (before, yes I said before, and after workouts). Many people will say dont static stretch before and I would agree, unless you have some type of muscle imbalance or tightness that effects the lift itself.

05-15-2007, 10:46 PM	#27
Duncans Donuts Stay puffed, baby. Join Date: Jul 2004 Location: CA Posts: 2,776 Photos: 2	Well the more you flex your knee joint, the more shearing force there will be. So one could make an argument that below parallel can have it's negative side. "in the howling bleeding nights, the dogs plunge into the Volga and swim desperately to gain the other bank. The nights of Stalingrad are a terror for them. Animals flee this hell; the hardest stones cannot bear it for long; only men endure."

05-15-2007, 10:53 PM	#28
Rubes your sisters better Join Date: Jan 2007 Location: michigan Posts: 1,143 Photos: 5	im really felxible so going parallel is really easy to me so keep on going past that while squating then? 5'7" 173lbsl squat:365x2 11/19/07 bench 225x3 1/11/08 40 time: 4.51sec march 10th 07 38" vertical

05-15-2007, 10:56 PM	#29
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 31,701	depends on how your pelvis looks when you are squatting down. Some can squat down below parallel but they have a nasty ass posterior tilt, which really leaves the lower back in a compromised position. That would be a mobility issue that needs to be addressed before progressing to a squat of that depth. Long story short....Without seeing you squat....no one fucking knows. E-Book: Take Charge! Everything You Need To Know To Write Your Own Training Programs Online Consulting/Program Design Reality Based Fitness Podcast Check me out on Twitter! Subscribe to our free monthly newsletter! "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

05-15-2007, 10:59 PM	#30
kinkery Make them want to be you! Join Date: Feb 2007 Posts: 998	yes ATG squat. There is no such thing as a "half" or "Quater" squat. if you cant do a full squat then you shouldn't be squatting IMO. So get down or get out

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