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Squatting & Flexibility

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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Replies

  • yopeeps025
    yopeeps025 Posts: 8,680 Member
    Do you mean your ankle flexibility is low?
  • blobby10
    blobby10 Posts: 357 Member
    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.
  • auddii
    auddii Posts: 15,357 Member
    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/
  • yopeeps025
    yopeeps025 Posts: 8,680 Member
    blobby10 wrote: »
    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?
  • JTick
    JTick Posts: 2,131 Member
    blobby10 wrote: »
    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.
  • Old_Man_McGucket
    Old_Man_McGucket Posts: 310 Member
    edited November 2014
    yopeeps025 wrote: »
    Do you mean your ankle flexibility is low?

    Think it's hip flexors.
  • Old_Man_McGucket
    Old_Man_McGucket Posts: 310 Member
    auddii wrote: »
    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/

    Thanks
  • natecooper75
    natecooper75 Posts: 72 Member
    blobby10 wrote: »
    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.
  • yopeeps025
    yopeeps025 Posts: 8,680 Member
    Give those stretches a try and see what happens in a week or two.
  • Old_Man_McGucket
    Old_Man_McGucket Posts: 310 Member
    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?
  • JTick
    JTick Posts: 2,131 Member
    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.

  • yopeeps025
    yopeeps025 Posts: 8,680 Member
    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.

  • Old_Man_McGucket
    Old_Man_McGucket Posts: 310 Member
    yopeeps025 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.

  • stevesilk
    stevesilk Posts: 204 Member
    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.
  • roxylola
    roxylola Posts: 540 Member
    yopeeps025 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...
  • JoRocka
    JoRocka Posts: 17,525 Member
    roxylola wrote: »
    yopeeps025 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...
    towel rack and a handy place to rest between sets.
  • yopeeps025
    yopeeps025 Posts: 8,680 Member
    edited November 2014
    JoRocka wrote: »
    roxylola wrote: »
    yopeeps025 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...
    towel rack and a handy place to rest between sets.

    Place to move a bench so I got room to jump rope.
  • JoRocka
    JoRocka Posts: 17,525 Member
    yopeeps025 wrote: »
    JoRocka wrote: »
    roxylola wrote: »
    yopeeps025 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...
    towel rack and a handy place to rest between sets.

    Place to move a bench so I go room to jump rope.

    genius
  • cwolfman13
    cwolfman13 Posts: 41,865 Member
    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.
  • sjaplo
    sjaplo Posts: 974 Member
    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.
  • dbmata
    dbmata Posts: 12,950 Member
    yopeeps025 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.

    What I do in that case is hang my towel on the smith, and then go get a barbell to do rows or deads.

    I didn't see it mentioned up stream, although it may have been but, try working on widening your stance, and a sumo squat might be a good place to start. That one seems easier to get deeper into.
  • dbmata
    dbmata Posts: 12,950 Member
    herrspoons wrote: »
    Smith machines have their uses. I find them pretty good at hitting the quads when doing front squats, and, since we're talking about being flexible enough to hit parallel, doing light weights on it wouldn't harm the OP.

    However, for back squatting, and probably heavy fronts too, barbell squatting is simply superior in every way.

    Why not just FS in the squat rack? Hell, for zerchers if you have a little creativity, you don't need a rack at all.
  • yoovie
    yoovie Posts: 17,121 Member
    Keep practicing and you'll get way better - but DONT skip your stretches and cool down times, this is important when adopting a weightlifting schedule.
  • yoovie
    yoovie Posts: 17,121 Member
    roxylola wrote: »
    yopeeps025 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...

    same!!!

  • auddii
    auddii Posts: 15,357 Member
    dbmata wrote: »
    yopeeps025 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.

    What I do in that case is hang my towel on the smith, and then go get a barbell to do rows or deads.

    I didn't see it mentioned up stream, although it may have been but, try working on widening your stance, and a sumo squat might be a good place to start. That one seems easier to get deeper into.

    Agreed. When I'm doing things like deads or hip thrusts where I don't need the rack I'll just grab an empty bench press bar (usually I can find one in the early morning as there are more bench presses than squat racks). Loading and unloading weights is more of a pain, but I don't have to wait in line.
  • mildammm
    mildammm Posts: 67 Member
    Okay, it sounds like you can't do a third world squat - which is common among people with desk jobs. You just have to stretch, a lot. Brushing teeth? Why not third-world squat? Use the sink or tub for something to hold onto to not fall backwards. Watching TV? Squat for 10 minutes.

    As far as squatting at the gym goes - use small plates under your heel or do half-squats until your flexibility improves. Do hip opener stretches, stretch your calves, do the pigeon yoga pose.

    Went through all of this myself - could not do even close to parallel when I started and now can do an *kitten*-to-grass squat no problem.
  • dbmata
    dbmata Posts: 12,950 Member
    edited November 2014
    seriously, third world? wtf.

    I've heard it coined "asian squat" yeah, but never something as derisive as third world squat.

    well done. Surprised even me this morning.
  • Sam_I_Am77
    Sam_I_Am77 Posts: 2,093 Member
    edited November 2014
    First, don't even look at the Smith machine, it will give you AIDS, true story. If you're having the same issues with just a body-weight squat then it is likely just flexibility.

    When you squat do you notice your feet rotate outward or inward without you forcing them to move that way?

    Do you notice your knees move inward at all?

    Don't make any adjustments by adding plates, or anything crazy; address the issue. Compensating for one issue can just cause another issue over time.

    It's hard to give you an idea solution without actually seeing you move but here's what I would give as a general approach.

    Foam Roll: Roll until you find a spot that is tight, you'll probably notice it hurt, and hold it for 30-sec's
    - IT Bands up to your outer knee
    - Adductors from your groin down to your inner knee
    - Calves (they play a strong role in the concentric portion of the squat)
    - Hamstrings
    - Quads
    - Lat's

    Lacrosse Ball your glutes and piriformis, not gonna lie this will probably hurt

    Active-Isolation Stretch: Extend the stretch and hold for 2-sec's, release, repeat for 5 to 10 reps for 1 - 3 sets, judge for yourself (Do these on training days AND non-training days)
    - Kneeling Hip Flexor stretch
    - Adductors
    - Hamstrings (I prefer the 90/90 stretch where you lie on the floor)
    - Lower back
    - Lats
    - Shoulders

    This should help improve your flexibility over time. When you initiate your squat and you sit back, also make sure to push your knees out, this will help in getting to depth as well. Just as important... make sure you're breathing correctly as this will help brace your ab's and make you more stable.

    You will want to do a little core & stabilizer strengthening as well. My preferred list of exercises are...
    - side planks
    - front-planks
    - superman (as a hold not the extension of hands and leg version)
    - cable chops
    - cable lifts
    - back extensions

    You don't have to do all of them at once obviously, but some kind of mix. Like one day focus on static holds and do the planks and superman and one day work on resistance and do the chops and back extensions. Yes doing Squats and other compound movements will help strengthen your core but doing some specific exercises is important to help further improve that; think not just about strength but stabilization and injury prevention.


  • dbmata
    dbmata Posts: 12,950 Member
    "... not gonna lie this will probably hurt."

    LOL. Way to upsell it Captain understated. haha.
  • mustgetmuscles1
    mustgetmuscles1 Posts: 3,346 Member
    edited November 2014
    Good mobility stretching routine.

    http://youtu.be/FSSDLDhbacc