Can't squat. How to increase flexibility?

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Replies

  • andylllI
    andylllI Posts: 379 Member
    dont forget your upper back. A really tight t spine can impede squatting too. I found it helpful to roll mine and do to wall squats (facing wall, arms overhead against wall). squats with one leg elevated on a step (helps with hip range of motion). And lastly, if possible, get a trainer to help you!
  • mustgetmuscles1
    mustgetmuscles1 Posts: 3,346 Member
    JoRocka wrote: »
    BFDeal wrote: »
    JoRocka wrote: »
    Do you poop?

    Everyone knows girls don't poop or even fart.

    well that proves then without a shadow of a doubt- I'm clearly not a girl!!!!




    :)

    http://youtu.be/crHqgShbhbQ
  • philwrightfitness
    philwrightfitness Posts: 122
    try some myo facial massage, studies have shown that self massage using a roller can increase flexibility and strength... Read " stretch to win" an excellent reference book for increasing flexibility.
  • dagost17
    dagost17 Posts: 53 Member
    andylllI wrote: »
    dont forget your upper back. A really tight t spine can impede squatting too. I found it helpful to roll mine and do to wall squats (facing wall, arms overhead against wall). squats with one leg elevated on a step (helps with hip range of motion). And lastly, if possible, get a trainer to help you!

    Yeah, my spine's all jacked up. I have a feeling that has a lot to do with a lot of my problems. After I get back from the chiropractor I feel like a new person and can bend my body in ways normal people can!

    I have watched a bunch of videos and have been doing a lot of stretching. WOW! I did not realize my hips were that tight!! Just a few days and I already feel a difference.

    Thanks guy for all your help!
  • dbmata
    dbmata Posts: 12,950 Member
    Keep in mind too, you'll open up a lot once you get that weight on you and start moving through the lift over weeks and months.

    I was a lot tighter than I am now. Especially in my shoulders. The squat has done a lot for that.
  • PikaKnight
    PikaKnight Posts: 34,971 Member
    Great article with exercises to improve squat form:
    http://bretcontreras.com/knee-valgus-valgus-collapse-glute-medius-strengthening-band-hip-abduction-exercises-and-ankle-dorsiflexion-drills/

    You can also look into DeFranco's Limber 11. This and his Simple 6 are great for increasing mobility.
  • jim_just_jim
    jim_just_jim Posts: 148 Member
    Thanks guys for the links. Im not the OP but I found this thread to be very good and have bookmarked and done some of the stretches ! MFP rocks !
  • gmallan
    gmallan Posts: 2,099 Member
    W31RD0 wrote: »
    hollydubs85 wrote: »
    I do a lot of these before I start squatting in my workout.

    I would stop doing the stretch before the workout. Studies are showing that stretching before reduces strength and may contribute to more injury.

    Warm ups are still important though.

    I stretch after the workout and on my rest days.

    While it's true that static stretching before doing weights can reduce strength, if mobility is imapired to the extent that you can't actually get your body into the correct position to do the movement with proper form you will benefit from doing mobility work and stretching before you lift. The difference in mobilty you can achieve with a bit of work before squatting will more than make up for the reduction in strength.

    This is coming from someone with tight hips and ankle that do restrict my ability to squat. On that note, OP how is your ankle mobility? This as well as bad hip mobility can also impact on your squat
  • mustgetmuscles1
    mustgetmuscles1 Posts: 3,346 Member
    PikaKnight wrote: »
    Great article with exercises to improve squat form:
    http://bretcontreras.com/knee-valgus-valgus-collapse-glute-medius-strengthening-band-hip-abduction-exercises-and-ankle-dorsiflexion-drills/

    You can also look into DeFranco's Limber 11. This and his Simple 6 are great for increasing mobility.


    Thats such a good article. I have read it before but it was good to read it again. Thanks for posting it.
  • dbmata
    dbmata Posts: 12,950 Member
    small aside: How can you tell what is good vs impacted ankle mo?
  • Cc215
    Cc215 Posts: 228 Member
    There are lots of squat variations. Have you tried a few? Are you struggling with all of them.

    All I can add on the flexibility bit is pilates has done wonders for me.

    Balance was my problem - when I stated lifting I couldn't do back squats. There was a lot of scary wobbling going on there! My trainer had me try front squats instead - and I used one of those step aerobics steps to target how low my *kitten* should go (3 steps when I added weight - 2 when it wasn't so hard).

    I made the switch to back squats when I was ready. I lowered the weight - and started again. But those weeks of a variation gave me a better sense of how to balance - and the confidence that I could do it. Now squatting ATG so well that the blokes at my gym have starting asking for tips. So I say find a squat that works for you (body weight, kettlebell, dumbbell, front, back - or many of the others out there). Build up from there.
    When that stops being enough - change things up.

    TL:DR - lots of squat types out there. Find one that works for you. When it stops working try another one!
  • langurmonkey
    langurmonkey Posts: 92
    I am finding using TRX straps is really good for supporting you doing exercises that require balance and flexibility. So you could (if your gym has them) grab the TRX with both hands and lower into the squat position, and it will support you. Do that a few times and I bet you will limber up in no time.
  • TravelsWithHuckleberry
    TravelsWithHuckleberry Posts: 955 Member
    One thing I've learned is that there is no "one right way" to do squats. Obviously you always want to keep your form clean, but everyone has a different form. Here's a really good article all about that:

    themovementfix.com/the-best-kept-secret-why-people-have-to-squat-differently/

    I also have tight hips and am constantly trying to improve my range of motion, so thanks to all of you who posted such helpful information!
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