-
Hello, this board in now turned off and no new posting.
Please REGISTER at Anabolic Steroid Forums, and become a member of our NEW community!
-
Check Out IronMag Labs® KSM-66 Max - Recovery and Anabolic Growth Complex
squatting....
- Thread starter kinkery
- Start date
If you need it, go ahead.
On a sidenote: how can you improve your ROM in the squat? What to stretch specifically etc.
On a sidenote: how can you improve your ROM in the squat? What to stretch specifically etc.
- Joined
- Jul 13, 2004
- Messages
- 32,369
- Reaction score
- 2,936
- Points
- 0
- Age
- 52
- Location
- In a van, down by the river...
I simply tried to go deeper each workout. It takes a while, but it works. Now I go ATG.
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
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
- Joined
- Jul 13, 2004
- Messages
- 32,369
- Reaction score
- 2,936
- Points
- 0
- Age
- 52
- Location
- In a van, down by the river...
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...
Good luck trying to touch your ass to the ground though. Not every has the...genetics...for that...
- Joined
- Nov 28, 2005
- Messages
- 19,276
- Reaction score
- 288
- Points
- 83
- Age
- 38
Along with a good warm up
stretch your glutes, hamstrings, hip flexors, ankles and upper back.
- Joined
- Jul 26, 2005
- Messages
- 14,833
- Reaction score
- 1,676
- Points
- 113
- Age
- 43
- Location
- In my imagination.
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.
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.
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.
kinkery
Registered
- Joined
- Feb 1, 2007
- Messages
- 994
- Reaction score
- 2
- Points
- 0
kinkery
Registered
- Joined
- Feb 1, 2007
- Messages
- 994
- Reaction score
- 2
- Points
- 0
just keep good form. dont round back and etc. also stay tight in the "pocket" when your ATG. dont bounce or etc.
When I say full ROM, I'm happy with a parallel depth squat (Femur parallel). A lot of people have trouble with that.
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.
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.
depaul
Registered
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
Elite Member
mastering the overhead squat will improve all squatting dramatically
CrossFit Exercises
CrossFit Exercises
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.
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.
Quite honestly, go as deep as you can, and work on flexibility. Not everbody can go further than parallel. Which is fine, really.
VILBAUGH
Elite Member
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.
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.
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.
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.
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.
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.
Similar threads
