Calling people who squat heavy...

ashleab37
ashleab37 Posts: 575 Member
in Fitness and Exercise
The only compound I'm still having trouble with is the squat. I'm still doing BW squats at the moment and I simply cannot get to parallel, let alone below. I feel like I get lower now than I did 3-4 weeks ago, but I hope that's not just in my head. I feel like its a mixture of weak knees/hips, outside of stomach getting in the way of thighs, and a bit "in my head". According to the 2 trainers my form is fine.

My question is... Is there anyone here who started off like me and can now squat properly? Did you make any changes to your technique, or was it simply practice and patience??
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Replies

  • nz_deevaa
    nz_deevaa Posts: 12,209 Member
    I started with more of a "sumo" stance so my stomach wouldn't get in my way.

    I have a dodgy knee that hurts if I go past parallel with even just body weight, but I can now get parallel with 100kg on board.
  • taso42
    taso42 Posts: 8,980 Member
    I spent a great deal of time doing body weight squats in order to get used to the movement and develop the flexibility (i'm the most inflexible person on earth). Do several reps, then get down there as deep as you can and hold it for several seconds. Repeat throughout the day. It also helps to put your hands together and shove your elbows out against your knees, spreading them.

    Months back, I was "training" a couple of my friends. They both started out unable to get to parallel with body weight squats, but after a few weeks time, they were squatting as if they were starring in squat form instructional videos. You will get it!
  • AntWrig
    AntWrig Posts: 2,273 Member
    The only compound I'm still having trouble with is the squat. I'm still doing BW squats at the moment and I simply cannot get to parallel, let alone below. I feel like I get lower now than I did 3-4 weeks ago, but I hope that's not just in my head. I feel like its a mixture of weak knees/hips, outside of stomach getting in the way of thighs, and a bit "in my head". According to the 2 trainers my form is fine.

    My question is... Is there anyone here who started off like me and can now squat properly? Did you make any changes to your technique, or was it simply practice and patience??

    Hip AND shoulder mobility . Start stretching now!


    Hip Mobility and Flexibility Exercise
    http://www.youtube.com/watch?v=c6D7JNeNHFk

    Hip Mobility and Band Stretches
    http://www.youtube.com/watch?v=HwIqeBy0t28

    Shoulder Mobility
    http://youtu.be/5nSgHAL4w3E

    Just for credibility sake my squat video

    5x5 Squat Session 03/09/13
    http://youtu.be/5mt3_VLPh2w

    Hope this helps!
  • taso42
    taso42 Posts: 8,980 Member
    ah shoulder mobility. the bane of my existence!
  • AntWrig
    AntWrig Posts: 2,273 Member
    ah shoulder mobility. the bane of my existence!
    Had a HORRIBLE time low bar squatting. I am still am not 100%, but my shoulder mobility is so much better.
  • nz_deevaa
    nz_deevaa Posts: 12,209 Member

    Just for credibility sake my squat video

    5x5 Squat Session 03/09/13
    http://youtu.be/5mt3_VLPh2w

    Hope this helps!

    People only have to look at your quads to check your credibility. :wink:
  • neandermagnon
    neandermagnon Posts: 7,436 Member
    is the problem that you can't balance (e.g. feeling like you're going to fall over backwards) or that your muscles are weak and won't let you go any further?

    I can do full squats (i.e. "*ss to grass" squats) with 80lbs+ for reps with a fairly wide stance (slightly more than shoulder width apart) but with a narrow stance (less than shoulder width apart) I can barely do bodyweight squats without falling over backwards - I can balance by having my arms held out in front of me, but not with my arms in barbell holding position (and never tried with a barbell for that reason lol). I believe this is purely a matter of body proportions. My centre of gravity is in the wrong place to balance in narrow stance squats, and leaning forwards more hurts my knees, and it's a very bad idea to try to force your body into what's good form for someone with different body proportions, but bad form for you. So if this is the problem, maybe taking a wider stance will fix it.

    If it is muscular weakness and you don't have any issue with balance (or a wider stance makes no difference), then you probably need to build your strength up doing some other kinds of exercises or some kind of assisted squat, until they're strong enough. I'm not entirely sure which exercises are best, but stair climbing (2 at a time works the muscles in a similar way, and there may be better exercises but this won't hurt and will help to strengthen up your legs generally.
  • RepsnSets
    RepsnSets Posts: 805 Member
    You should gain confidence before squatting heavy maybe you should use a bar with no weight get used to the feeling across your shoulders then practice balance wise then apply small weights until you feel comfortable.

    For me I tend to stick my bottom right out while keeping my chest up that makes me feel more stable too. My legs are hip width apart so Im not at a wide stance.....
  • ashleab37
    ashleab37 Posts: 575 Member
    Thanks for all the answers, muchly appreciated :)
  • Lupercalia
    Lupercalia Posts: 1,857 Member
    Bodyweight squats and kettlebell or dumbbell goblet squats can be really helpful. Stretching too.
  • Nataliaho
    Nataliaho Posts: 878 Member
    I've never had this problem as I'm super-flexible, but my husband did take a while to get to parallel due to lack of flexibility. The things that worked for him was lots of mobility exercises and box-squats also helped a lot.

    He also went to a physiotherapist and got dry-needling on his hip flexors, that really released him in the hips which he then maintained through lots of conscious mobility work. He generally gets on the foam roller every single night... I never do he's much better than me :(
  • chrisdavey
    chrisdavey Posts: 9,834 Member
    second box squats as well as mobility work!
  • haroon_awan
    haroon_awan Posts: 1,208 Member
    The only compound I'm still having trouble with is the squat. I'm still doing BW squats at the moment and I simply cannot get to parallel, let alone below. I feel like I get lower now than I did 3-4 weeks ago, but I hope that's not just in my head. I feel like its a mixture of weak knees/hips, outside of stomach getting in the way of thighs, and a bit "in my head". According to the 2 trainers my form is fine.

    My question is... Is there anyone here who started off like me and can now squat properly? Did you make any changes to your technique, or was it simply practice and patience??

    Hip AND shoulder mobility . Start stretching now!


    Hip Mobility and Flexibility Exercise
    http://www.youtube.com/watch?v=c6D7JNeNHFk

    Hip Mobility and Band Stretches
    http://www.youtube.com/watch?v=HwIqeBy0t28

    Shoulder Mobility
    http://youtu.be/5nSgHAL4w3E

    Just for credibility sake my squat video

    5x5 Squat Session 03/09/13
    http://youtu.be/5mt3_VLPh2w

    Hope this helps!

    I've done these videos (not as much band work on shoulders though) and they are all great.
  • AntWrig
    AntWrig Posts: 2,273 Member
    5 star thread will read again.
  • Cr01502
    Cr01502 Posts: 3,614 Member
    I started with body squats, pregressed to goblet squats, and then went to the barbell.

    I would highly recommend the goblet squats. I actually found them easier than body squats and helped me to reinforce form.

    http://www.youtube.com/watch?v=PKmrXTx6jZs
  • joejccva71
    joejccva71 Posts: 2,985 Member
    I started off doing goblet squats until I was able to understand the movement and balance of going parallel. Takes practice.
  • haroon_awan
    haroon_awan Posts: 1,208 Member
    Also,

    1) If you have flexibility issues try putting your heels on small plates eg
    https://www.youtube.com/watch?v=FpAZKrPkazk

    2) A PT said on from his experience said:
    "An easy way to squat deeper is simply to get a hard small sports ball & roll the soles of your feet. 2 mins & job done" and another PT added "rolling the soles of your feet releases the fascia of the entire posterior chain, from the sole of your foot to your occipital bone at your skull, allowing you to squat deeper."

    Not too sure about the science but I've tried it with a golf ball and tennis ball and it actually feels very good, and my feet lower body doesn't feel as tight as it did.
  • ilovedeadlifts
    ilovedeadlifts Posts: 2,923 Member


    My question is... Is there anyone here who started off like me and can now squat properly? Did you make any changes to your technique, or was it simply practice and patience??

    I went through a couple of weeks where all of my squats were high. It was a mobility issue with my hips for the most part.

    I spent a lot of time foam rolling my IT bands, hamstrings, quads. And took a lax ball to my glutes.
    You can try rolling your feet out as well(as said above), it might help with ankle mobility.

    mobilitywod.com has some good warmup stuff for squats. the band distraction work helped my hips a lot, and now I can pretty much sit my hamstrings on the back of my calves.
  • LiftHuff
    LiftHuff Posts: 131
    Without seeing your setup it's tough to know with any kind of certainty, but I find that most people have way too narrow of a stance and don't turn out their feet nearly enough. You have to have enough room between your legs for your pelvis to rotate and your belly and thighs not smack into each other. The best advice I have gotten/used for others is to simply work on your bottom position without a bar or anything else.

    Start off by simply crouching down, getting your butt back and as low as you can, like a child crouches down to play. Without thinking of it as a squat, shift your feet, knees, hips, etc around however you need to in order to get low and comfortable. When you've settled into a position where your torso is fitting properly between your legs and your knees don't feel pressured, look at your feet. That's where they should probably be when you squat.
  • Scottjt
    Scottjt Posts: 32 Member
    I've been squatting for years and I can't get anywhere near parallel with a barbell. I have read it's to do with the ratio of femur length to torso length. It means some people can't go low without becoming imbalanced or leaning forward excessively. I just use dumbells or a smith machine. Have you tried front squats/hack squats?
  • patsnyder89
    patsnyder89 Posts: 93
    yup flexibility and mobility
  • soliver43
    soliver43 Posts: 2
    Sad to say that I am an AFAA cetified personal trainer/fitness instuctor and still battle with weight issues. Back to your question. Form, form and form is key. When I train I push form over reps. Once form is perfected, repetitions will increase at strenght increases.

    Most people do squats incorrectly. Although the goal is to, eventually, get your hips as low as you possibly can to the floor, form absolutely has to PERFECTED or you will not get the desired results. I have my clients use a "prop" while we work on form. I use different types of exercise media such as Body Bars, Medicine balls, and the TRX. proper form for a squat should feel, "unatural" in the beginning. Hips should be "hyper extended" while maintaining an "engaged" core, body weight should be shifted to the heels, chest should be lifted, shoulders relaxed and square, face forward and most importantly, Knees should be aligned with the ankles. Practice these things, perfect them and then focus on reps! Tip: sometimes very tight hamstrings will affect form.

    Hope this helps!
  • __RANDY__
    __RANDY__ Posts: 1,036 Member
    I had trouble getting below parallel then i tossed front squats into my routine, now front or reg. squats I get my but with in 4 inches of the floor.
  • ilovedeadlifts
    ilovedeadlifts Posts: 2,923 Member
    I've been squatting for years and I can't get anywhere near parallel with a barbell. I have read it's to do with the ratio of femur length to torso length. It means some people can't go low without becoming imbalanced or leaning forward excessively. I just use dumbells or a smith machine. Have you tried front squats/hack squats?

    work on your mobility FFS.
    there is no reason for someone to not be able to hit parallel (except maybe a serious injury), after squatting for years.
  • __RANDY__
    __RANDY__ Posts: 1,036 Member
    I've been squatting for years and I can't get anywhere near parallel with a barbell. I have read it's to do with the ratio of femur length to torso length. It means some people can't go low without becoming imbalanced or leaning forward excessively. I just use dumbells or a smith machine. Have you tried front squats/hack squats?

    work on your mobility FFS.
    there is no reason for someone to not be able to hit parallel (except maybe a serious injury), after squatting for years.

    If a big frame guy like me can do it, you have no excuse.
  • neandermagnon
    neandermagnon Posts: 7,436 Member
    I've been squatting for years and I can't get anywhere near parallel with a barbell. I have read it's to do with the ratio of femur length to torso length. It means some people can't go low without becoming imbalanced or leaning forward excessively. I just use dumbells or a smith machine. Have you tried front squats/hack squats?

    I looked this up earlier today as I have relatively long femurs compared to shin length, in relation to the fact that I can't do pistol squats without falling backwards unless I lean so far forwards on my knees that they hurt. I have very good balance generally and not too bad joint flexibility and can go ATG on regular squats, so it doesn't seem logical that I can't do pistol squats. But apparently femur length is the issue.

    Here is an article I found about it: http://voices.yahoo.com/long-femurs-why-wide-stance-makes-parallel-squats-11752392.html?cat=50 I have exactly the problems described, i.e. leaning too far forward (which also hurts my knees) when squatting in a shoulder width apart stance, falling backwards if I go too low. When attempting parallel squats with a shoulder width apart stance, my torso is almost parallel to the floor in order to maintain balance (as described in the article), and I can't go lower without holding my arms out in front of me, I can just about maintain my balance if my arms are straight out in front of me as a counterbalance, but if my hands are in barbell holding position, I fall backwards. I've always wondered if this was a body proportion thing, and yes, it seems to be the case.

    However, a wider stance prevents all of this, which is what the article says to do, in fact I naturally have always squatted in the stance mentioned in the article and never had problems going ATG including with a barbell, and never considered it an issue as I never saw any reason to try to barbell squat with a narrower stance. It's only due to the issue with pistol squats that I even looked this up, and if anyone has any ideas about how I can do one legged ATG squats without falling backwards I'd be delighted to hear it because my barbell loaded with all the weights I have is only 88lb, and last workout I squatted 84.4lb for 6 reps.
  • ilovedeadlifts
    ilovedeadlifts Posts: 2,923 Member
    If a big frame guy like me can do it, you have no excuse.

    Agreed

    I've seen insanely fat guys squat to depth, and I've seen people 6'6" + squat to depth.

    No reason a smaller person can't do it with some work
  • wareagle8706
    wareagle8706 Posts: 1,090 Member
    Everyone starts out differently but rarely ever with perfect form. Getting to parallel is a great goal but it's not something to beat yourself up over if you can't do it right out of the box. Just keep squatting, you'll get there! You can also do some hip flexor stretches (Google) which might help to make you more flexible to get you a little lower.

    Just remember to keep your butt going back toward the back wall, not straight down. Knees over toes. Chest up. Don't let knees pull inward toward each other. And stay on your heels, and push through them on the way back up.
  • neandermagnon
    neandermagnon Posts: 7,436 Member
    If a big frame guy like me can do it, you have no excuse.

    Agreed

    I've seen insanely fat guys squat to depth, and I've seen people 6'6" + squat to depth.

    No reason a smaller person can't do it with some work

    ***not that it's an excuse for not being able to do ATG squats*** but the issue is about the ratio of femur length and tibia length, not about the total length of the femur. The same issue can be expressed as having relatively short shins. If you have long shins compared to your femur, then as you squat your centre of gravity is over your feet, where it should be, so balancing is not an issue. If your shins are shorter (compared to your femur) your centre of gravity is behind your feet, so you end up leaning forwards a lot to try to compensate for this and not fall backwards, which leads to bad form and/or not being able to go far down without falling backwards. Having a wider stance fixes this. But saying that femur/tibia ratio is not an issue for some people on the basis that you know 6'6" guys who squat ATG is missing the point, because it's a ratio and so can affect short people too. In fact based on my knowledge of anthropology and human variation in relation to environmental factors, I'd predict this issue would be more common in shorter people than in taller people. ***still not an excuse for not being able to do ATG squats, but you do need to take a wider stance***
  • mamasmaltz3
    mamasmaltz3 Posts: 1,111 Member
    Bumping for the great info!

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