Squat help needed

[KuDeTa]

Hey everyone.

I've been trying to encorporate the quat into my routine, however, reading several tips etc on the internet i'm pretty sure my hams just aren't nearly flexible enough.

When i squat down my upper body ends up at a 45 degree angle from the floor. If i try to keep my back straight, i end standing on my toes and my toes only. I've tried widening my stance, but it really doesn't help that much. I can't touch my toes, theres a 2 inch gap and then i really feel the stretch. If i warm up very hard, i can just about bounce down to them

I'm 6'4 and when i was younger i acctually had to stop playing sports becasue my hams and calves were so tight. I got the all cleear a year later but i'm thinking the doctor was premature.

How can i improve my quat stance. Is it just a case of stretching everyday? Are there some exercises i can do safely (i've heard about box squats and good mornings etc) that will work my full body and help me to get supple enough to squat propperly.

Thanks very much

kudeta

 

[robefc]

I've had a similar problem to you, I can't touch my toes either (although I like to blame that on my short arms!) but I'm squatting absolutely fine now and that came about basically by squatting!

I bought starting strength which really made me concentrate on my technique and in every squatting session I started my warm up sets with the empty bar - both to practise my tecnique and to allow my legs to get stretched simply by doing the movement. I'd then gradually increase the weight until I got up to my working sets.

I'd also stretch my hammies between each set.

The difference in how I feel squatting now (a couple of months later) is amazing, I'm going low very easily and comfortably with good technique and without leaning forward too much.

So I guess ensure you are aware of what good squatting technique is and then practise...and ensure you use lighter weights until you're sure your technique is good.
Cheers

Rob

 

[RUSS]

I had the same issue before plus shoulder discomfort with regular squats. My solution was to switch to OverHeadSquats, which is initially so difficult that the weight is laughable , this enabled me to mentally "let go" of the weight numbers and gauge my progress by form. I used the end of my bench at first to "box quat" these until I had the form down .
The flexibility came quickly while the weight made baby steps and then all the sudden everything "clicked" and the weight reached less embarrassing levels. This works for me because I pull sumo(DL) quite heavy and 3x/wk taking care of basic growth and strength for the same muscles , the OH squat is just icing on the cake.

 

[the_dark_master]

Empty bar is the way to go - try front squats to a "box" ; they'll teach you to sit back with your head up, gradually lower the height of the box til your thighs are at least parrallel.

Then a bit of stretching (Yamuna Body rolling styly)
Medium firm ball 6-8inch diameter ("rubber" tennis ball for feet/arms)
Sit on ball - move slowly in circular motion around supporting arse cheek, then move an inch at a time so ball travels to within 4inch of back of knee, then back to buttock, swap sides & repeat.
Starting from the buttock again, inch your way up the side of your spine til you reach your neck. Stop, replace ball on other cheek & start again.

This rolling can also be done on the quads & also the sides of the legs (ITB/TFL), chest **avoid rolling over the btm ribs as they could break **, arms, shoulders and neck... Use the tennis ball for the soles of your feet; again workin heel to toe, then letting the ball rollout thus stretching your toes (good after a heavy squatting session)

Remember to go slowly and pause to allow the muscle to stretch-out over the ball...  

Nearly forgot - there's also the abs stretch; lay over the ball with it placed on the pubic bone - then slowly roll over it onto your abs, then "belly breathing" sink onto it. This not also stretches the abs (multifidis & all that) but is reputed to wake up the visceral organs & aid digestion etc.

One last stretch is for the achilles tendon (often associated with tight calves - esp. in boxers)
Sit down, place left ankle on right thigh, point foot to the right, grab ankle with right hand - compressing AT; slowly flex foot towards shin. This will stretch and "iron out" the tendon. Repeat on other leg. It may feel tender at first - but so would you if you were under tension 24/7.

 

[KuDeTa]

Thanks for the advice, verry informative. I was thinking of adding SLDL to my routine to counteract the lack of propper squats, it should help to stretch my hams as well right?

ku

 

[RUSS]

<div>
(KuDeTa @ May 20 2007,15:57)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Thanks for the advice, verry informative. I was thinking of adding SLDL to my routine to counteract the lack of propper squats, it should help to stretch my hams as well right?

ku</div>
Actually I'm having a hard time trying to think of a deadlift form that doesn't hit the hams sufficiently for growth and strength increase...

 

[RUSS]

<div>
(RUSS @ May 21 2007,07:56)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE"><div>
(KuDeTa @ May 20 2007,15:57)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Thanks for the advice, verry informative. I was thinking of adding SLDL to my routine to counteract the lack of propper squats, it should help to stretch my hams as well right?

ku</div>
Actually I'm having a hard time trying to think of a deadlift form that doesn't hit the hams sufficiently for growth and strength increase...</div>
and flexibility...