Need help with squat form
Smidge22
Posts: 46 Member
I have been lifting for about 8 years. I have been having trouble with my squat. I am able to squat heavy but can not seem to get completely parallel. I have no trouble picking the weight up or actually squating it. I am about a inch above parallel. I spoke to a trainer and he said that the problem may be that my ankle flexibility is not flexible enough. He said that my form is perfect though. I was wanting some input from different people. Has anybody experience this before or that could help. I also have a problem of leaning forward but keeping a big chest and head up.
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Replies
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I've been watching Alan thrall videos. He just put on a new squat video. I have a similar issue! Just got the Adidas powerlifting shoes. I am hoping it helps with balance and mobility2
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leaning forward but keeping a big chest and head up.
i suck at getting consistent form for my squats, after three years and counting. but one helpful thing i can't always get my body to do is unlock my knees and commit the weight into my leg muscles before i initiate, especially the lateral hamstrings and of course glutes. dk why it helps, dk what it changes, but i feel like i don't taco as much when i do. lat engagement is another thing i find useful; i pull the bar 'down' my back (except not really of course). getting stuck above parallel sometimes resolves for me with a little more conscious knees-out so there's room to drop my hips 'through' the hole.
but i also broke down and bought the squat shoes after someone demonstrated to me how my left ankle just plain does not bend far enough.1 -
If you lower the weight, or don't use any weight at all and just do bodyweight squats can you get at or below parallel? I would just say that just because you're not squatting ATG doesn't mean you aren't still benefiting from it. If your ankles are preventing you from going parallel or lower I just wouldn't push it, some people's bodies (my own included) just can't safely go that low.1
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I used to have the same issue due to the fact my ankles are about as flexible as steel.
There are a lot of videos on YouTube on improving ankle flexibility which helped me. In the meantime while you are working on that, you can add 5lb plates on your heels when you squat which will help you squat depth.
I bought Addi Powers shoes as well which definitely helped.2 -
are you squatting in cross trainers?0
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Can you post a video of your squats so everyone can see?1
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How do I post a video on here0
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I have been lifting for about 8 years. I have been having trouble with my squat. I am able to squat heavy but can not seem to get completely parallel. I have no trouble picking the weight up or actually squating it. I am about a inch above parallel. I spoke to a trainer and he said that the problem may be that my ankle flexibility is not flexible enough. He said that my form is perfect though. I was wanting some input from different people. Has anybody experience this before or that could help. I also have a problem of leaning forward but keeping a big chest and head up.
If you are not going past parallel, that's not a squat. Lower the weight, even if you just do body weight squats. Work on form first, then weight. I would seriously question a trainer that doesn't know that in order for a squat to be considered a squat, you have to past parallel.3 -
That is the thing though. It is a inch above parallel. The weight is fine I can pick it up and squat it for 15 reps but I seem to always get a inch above what seems parallel. It may have to do with the way my lower body us built too. We're my legs are shorter than my torso.0
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As others asked - can you hit parallel with lighter loads? Can you hit parallel with that weight for one rep, but not multiple reps? It might be flexibility, it might be that you just need to alter your stance some*, or it could be something else entirely. As also mentioned, post videos - one from the side, one from the back (or front) to youtube or instagram and put the links here.
* I relatively recently found that I had to narrow my stance a little in order to assure I hit parallel consistently. I also found that I sometimes - on higher rep sets - cut a rep or two a little short in the beginning, as I mentally screw myself by thinking that I have to conserve some energy for more reps, although I can bang out one rep at higher weights easily.0 -
Fitwitchlifts wrote: »I've been watching Alan thrall videos. He just put on a new squat video. I have a similar issue! Just got the Adidas powerlifting shoes. I am hoping it helps with balance and mobility
He's the bomb. And so beardy0 -
If ankles not flexible enough - might try either a slightly wider stance, or toes/knees pointing more outwards so the ankle doesn't have to bend as much.
Those solutions didn't work for me as it hurt knees more, so I needed 1/4 inch heel lift suggested above, so just have board now.
Oh, and my attempts to keep at doing it the "right" way caused all sorts of imbalances in the most injury prone down position and achilles issue knocked me out for months. (I suppose trying to keep up with running/biking perhaps didn't help either though)
So a video straight from side pointing to bar path (mid-foot), and from behind (to see shifts to the side) will be very useful for your review.
And ignore people saying it's not a squat because it would not pass powerlifting competition. How narrow minded.2 -
All of this is pure speculation until we see a video- or several.
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As a powerlifter, I have to go below parallel and I was having issues being consistent. I bought lifting shoes, did hip and ankle mobility, box squats, belt squats etc. I was barely able to get through the 2 meets I competed in, but as soon as I got back in the gym, somehow the squat that got me 3 white lights was gone. So I decided to find a coach, someone impartial to look at my form. He made some minor adjustments and things seems to be going well so far. Maybe check around for a lifting coach, if you train with other lifters, they may know someone, that's how I found mine.0
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I have a lifting coach and also i am friends with 15 or more trainers. I will get the video up as soon as i can can.0
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BabyBear76 wrote: »I have been lifting for about 8 years. I have been having trouble with my squat. I am able to squat heavy but can not seem to get completely parallel. I have no trouble picking the weight up or actually squating it. I am about a inch above parallel. I spoke to a trainer and he said that the problem may be that my ankle flexibility is not flexible enough. He said that my form is perfect though. I was wanting some input from different people. Has anybody experience this before or that could help. I also have a problem of leaning forward but keeping a big chest and head up.
If you are not going past parallel, that's not a squat. Lower the weight, even if you just do body weight squats. Work on form first, then weight. I would seriously question a trainer that doesn't know that in order for a squat to be considered a squat, you have to past parallel.
I'm not expert, but I don't know if I agree with the above statement. Past Parallel can actually mess up your knees if not careful and using heavy weight which you should do with squats, well not too heavy or you can hurt yourself.2 -
BabyBear76 wrote: »I have been lifting for about 8 years. I have been having trouble with my squat. I am able to squat heavy but can not seem to get completely parallel. I have no trouble picking the weight up or actually squating it. I am about a inch above parallel. I spoke to a trainer and he said that the problem may be that my ankle flexibility is not flexible enough. He said that my form is perfect though. I was wanting some input from different people. Has anybody experience this before or that could help. I also have a problem of leaning forward but keeping a big chest and head up.
If you are not going past parallel, that's not a squat. Lower the weight, even if you just do body weight squats. Work on form first, then weight. I would seriously question a trainer that doesn't know that in order for a squat to be considered a squat, you have to past parallel.
I'm not expert, but I don't know if I agree with the above statement. Past Parallel can actually mess up your knees if not careful and using heavy weight which you should do with squats, well not too heavy or you can hurt yourself.
That's exactly backwards. Past Parallel protects your knees by engaging the support muscles instead of just the quads.0 -
oh ok. thanks!0
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Actually past parallel is not good when using heavy weight and low rep. It is ok when doing high rep. 405 past parallel can cause internal pains even if it is a warm up or is light for you3
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If ankles not flexible enough - might try either a slightly wider stance, or toes/knees pointing more outwards so the ankle doesn't have to bend as much.
Those solutions didn't work for me as it hurt knees more, so I needed 1/4 inch heel lift suggested above, so just have board now.
ditto. I have to use a wider stance with more out-pointing toes. Shoes with a slight heel (as weightlifting-specific shoes have) help as well. I also wear 0-drop shoes to work on days I will be squatting to stretch my achilles/plantar fascia during the day - this also helps a lot. (And lower heel shoes on other days than I had typically worn before I started lifting - probably useless info for the male OP however, who probably doesn't regularly wear 2"+ heels).
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Once you start to get posterior rotation of your pelvis you run the risk of injury. So ATG isn't always the best words to live by. Your olympic lifters who are able to get super low typically have really short femurs so not only can they stay more upright but get lower without having that pelvic tilt.
This posterior rotation of the pelvis coincides with movement of the lumbar spine into a flexed position, as pelvic position is closely linked to that of the lumbar spine.
Annnnnnd ankle dorsiflexion ROM plays an important role. Ankle dorsiflexion ROM with a flexed knee and hip flexion were important factors for deep squatting in males, and dorsiflexion with an extended knee and dorsiflexor strength were important factors in females.2 -
Once you start to get posterior rotation of your pelvis you run the risk of injury. So ATG isn't always the best words to live by. Your olympic lifters who are able to get super low typically have really short femurs so not only can they stay more upright but get lower without having that pelvic tilt.
This posterior rotation of the pelvis coincides with movement of the lumbar spine into a flexed position, as pelvic position is closely linked to that of the lumbar spine.
Annnnnnd ankle dorsiflexion ROM plays an important role. Ankle dorsiflexion ROM with a flexed knee and hip flexion were important factors for deep squatting in males, and dorsiflexion with an extended knee and dorsiflexor strength were important factors in females.
Posterior rotation isn't inevitable under load.0 -
In conclusion my dude; you're gonna have to play around with a lot of factors that may be limiting your ROM. Look at world class powerlifters and not a single one squats the same. They have fine tuned their squats to work for them; stance width, bar placement, foot and hip angle, back angle, hand placement. It's a long process but you're gonna have to study yourself like book. Record your success or failure over time to see what works for your body. There are no quick fixes and no one stance or trick will fix your squat. Just gotta record your squats what works and what doesn't hurt. Doesn't hurt and what feels good, mind you, are very different things.0
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stanmann571 wrote: »
Once you start to get posterior rotation of your pelvis you run the risk of injury. So ATG isn't always the best words to live by. Your olympic lifters who are able to get super low typically have really short femurs so not only can they stay more upright but get lower without having that pelvic tilt.
This posterior rotation of the pelvis coincides with movement of the lumbar spine into a flexed position, as pelvic position is closely linked to that of the lumbar spine.
Annnnnnd ankle dorsiflexion ROM plays an important role. Ankle dorsiflexion ROM with a flexed knee and hip flexion were important factors for deep squatting in males, and dorsiflexion with an extended knee and dorsiflexor strength were important factors in females.
Posterior rotation isn't inevitable under load.
That's true I'm speaking about the excessive tilt, but if you'd like the paper I can load it up for you? It's kinda long0 -
stanmann571 wrote: »
Once you start to get posterior rotation of your pelvis you run the risk of injury. So ATG isn't always the best words to live by. Your olympic lifters who are able to get super low typically have really short femurs so not only can they stay more upright but get lower without having that pelvic tilt.
This posterior rotation of the pelvis coincides with movement of the lumbar spine into a flexed position, as pelvic position is closely linked to that of the lumbar spine.
Annnnnnd ankle dorsiflexion ROM plays an important role. Ankle dorsiflexion ROM with a flexed knee and hip flexion were important factors for deep squatting in males, and dorsiflexion with an extended knee and dorsiflexor strength were important factors in females.
Posterior rotation isn't inevitable under load.
That's true I'm speaking about the excessive tilt, but if you'd like the paper I can load it up for you? It's kinda long
Sure, send it my way, either here, or PM or start a new thread and tag me.0 -
Do you have access to Jstor or an .edu email address ?0
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Actually past parallel is not good when using heavy weight and low rep. It is ok when doing high rep. 405 past parallel can cause internal pains even if it is a warm up or is light for you
the problem with this is that it "CAN"- which is like an afterthought to the main sentence.
Yes- for some people- ATG isn't feasible (scottish hip is real my friends) but that doesn't mean "past parellel is not good under heavy weight"
that's just a big old giant wrong brush you painted everywhere.3
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