Squatting & Flexibility
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Old_Man_McGucket
Posts: 310 Member
Earlier this week I squatted for the first time since high school. I used very light weight and tried to focus on form. I was unable to get my thighs even close to parallel. I think this is due to my extreme lack of flexibility, rather than the weight. I confirmed this with a bodyweight squat where I had the same results. Has anyone else had the same issue when starting to squat and what would be the best way to improve?
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Do you mean your ankle flexibility is low?0
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Stick at it - your tendons and ligaments will remember how to stretch eventually. And keep the weight light until they do. I went back to basics with my squatting a few weeks ago and can now do a full squat, albeit it with only half the weight I was using before. This is using an Olympic bar in a squat rack btw. Smith machines also good for helping form if you have access to one.0
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This was a lot of help for me when I first started squatting. http://www.muscleforlife.com/how-to-improve-flexibility-and-mobility-for-squatting/0
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Stick at it - your tendons and ligaments will remember how to stretch eventually. And keep the weight light until they do. I went back to basics with my squatting a few weeks ago and can now do a full squat, albeit it with only half the weight I was using before. This is using an Olympic bar in a squat rack btw. Smith machines also good for helping form if you have access to one.
How does the smith machine help with form?
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Stick at it - your tendons and ligaments will remember how to stretch eventually. And keep the weight light until they do. I went back to basics with my squatting a few weeks ago and can now do a full squat, albeit it with only half the weight I was using before. This is using an Olympic bar in a squat rack btw. Smith machines also good for helping form if you have access to one.
Squatting in a Smith will not help with form for a barbell squat.
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This was a lot of help for me when I first started squatting. http://www.muscleforlife.com/how-to-improve-flexibility-and-mobility-for-squatting/
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Stick at it - your tendons and ligaments will remember how to stretch eventually. And keep the weight light until they do. I went back to basics with my squatting a few weeks ago and can now do a full squat, albeit it with only half the weight I was using before. This is using an Olympic bar in a squat rack btw. Smith machines also good for helping form if you have access to one.
I second the advice that blobby10 is giving with the exception of the Smith Machine portion. The smith machine doesn't provide the correct movement pattern to complete the squat. In some cases, you have to put your body in some weird positions in order to complete the movement. Stick with the barbell squat. The improved motion will come with time.0 -
Give those stretches a try and see what happens in a week or two.0
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I know better than to use a smith machine for squating, but while we're on the subject, how about using it for barbell rows?0
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Old_Man_McGucket wrote: »I know better than to use a smith machine for squating, but while we're on the subject, how about using it for barbell rows?
A barbell is still going to be superior. Free weights trigger your stabilizer muscles to work. A Smith machine does some of the work for you.
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Old_Man_McGucket wrote: »I know better than to use a smith machine for squating, but while we're on the subject, how about using it for barbell rows?
Why ever use the smith machine? I hate it and my gym should trash it for another squat rack or power cage.
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yopeeps025 wrote: »Old_Man_McGucket wrote: »I know better than to use a smith machine for squating, but while we're on the subject, how about using it for barbell rows?
Why ever use the smith machine? I hate it and my gym should trash it for another squat rack or power cage.
Exactly - Just asking because the smith is always empty and there's usually a wait at the rack.
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I'm older and had the same issue with hip flexors and ankle flexibility. Work at it with other stretches, and keep the weights light until you have form down. It comes with time. As to the Smith machine, my recommednation is to stay away from it. The bar path is wrong, and the auxiliary muscle and balance issues are definitely off. Other than that, it's a fine piece of equipment.0
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yopeeps025 wrote: »Old_Man_McGucket wrote: »I know better than to use a smith machine for squating, but while we're on the subject, how about using it for barbell rows?
Why ever use the smith machine? I hate it and my gym should trash it for another squat rack or power cage.
It's handy for inverted rows and hanging leg raises...0 -
towel rack and a handy place to rest between sets.yopeeps025 wrote: »Old_Man_McGucket wrote: »I know better than to use a smith machine for squating, but while we're on the subject, how about using it for barbell rows?
Why ever use the smith machine? I hate it and my gym should trash it for another squat rack or power cage.
It's handy for inverted rows and hanging leg raises...
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towel rack and a handy place to rest between sets.yopeeps025 wrote: »Old_Man_McGucket wrote: »I know better than to use a smith machine for squating, but while we're on the subject, how about using it for barbell rows?
Why ever use the smith machine? I hate it and my gym should trash it for another squat rack or power cage.
It's handy for inverted rows and hanging leg raises...
Place to move a bench so I got room to jump rope.
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yopeeps025 wrote: »
towel rack and a handy place to rest between sets.yopeeps025 wrote: »Old_Man_McGucket wrote: »I know better than to use a smith machine for squating, but while we're on the subject, how about using it for barbell rows?
Why ever use the smith machine? I hate it and my gym should trash it for another squat rack or power cage.
It's handy for inverted rows and hanging leg raises...
Place to move a bench so I go room to jump rope.
genius0 -
Are you doing anything to warm things up? I can't squat cold...I usually do about 500 meters on the rowing machine to just get everything moving then I do some mobility work with a PVC pipe and body weight and then a couple sets of Russian Kettle Bell Swings. After that, I'm usually pretty good to go and I can pretty much get *kitten* to grass.0
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Perhaps try goblet squats first to help with the flexibility? Having the weight at the center of the body means you can just concentrate on getting down without worrying about balancing the bar as well.0
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