Flexibility and squat depth
SerenaMcD43
Posts: 20 Member
I am on week 9 of Strong Curves and am still struggling with squat depth. I am really only doing half squats and when I try to go lower then my back rounds and shoulders hunch up. After some research it seems that I really need to foam roll, especially hip flexors (have been using for a warm up, but probably not thoroughly enough).
Has anyone done anything else that helped improve their flexibility with squats?
Has anyone done anything else that helped improve their flexibility with squats?
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Replies
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SerenaMcD43 wrote: »I am on week 9 of Strong Curves and am still struggling with squat depth. I am really only doing half squats and when I try to go lower then my back rounds and shoulders hunch up. After some research it seems that I really need to foam roll, especially hip flexors (have been using for a warm up, but probably not thoroughly enough).
Has anyone done anything else that helped improve their flexibility with squats?
It could be mobility related in the hips or often in the ankles (lack of ankle mobility can cause movement issues elsewhere) and it can also be balance related.
I would look into some of Dean Somerset's material since it may help you assess. There are a few tests you can do to help diagnose where the problem could be occurring.
One simple thing to check would be to try goblet squatting to see if you can get significantly lower. If so, it's possible that the issue is proprioceptive and not necessarily (or exclusively) mobility related.
Look for Dean's material and also check out the rockback test, it could be relevant here.1 -
Thanks, I will look into Dean Somerset. I was doing goblet squats in the programme before starting with barbell squats last week. I can squat to parallel with goblets but no matter how hard I try, I can't stop my back from rounding. I thought that might suddenly change using the barbell but it hasn't; I also thought practice would make perfect but that didn't happen either.
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When I started squatting, I couldn't get half way down. Now I can almost touch the floor with my glutes and my back is straight, shoulders back. What I did and still do to maintain mobility are:
Foam roller legs and back especially the lumbar (use a black roller only. The white is way too soft to do any good)
Lacrosse ball roll on glutes and lats (I won't lie, this still hurts, but it works)
Cable hip rotation
Clams with resistance band
Lateral walk with resistance band
Cable and resistance band leg lifts
Side to side and front to back leg swings
Hip bridge
My son, a trainer and powerlifter who squats in the 500's corrected my approach to the bar. He had me lower the bar on my traps, pinch my shoulder blades together (similar to the shoulder blade squeeze for a row) and then just before lifting up on the bar drop my elbow. The change was very helpful as I feel more balanced and in control under the bar.
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SerenaMcD43 wrote: »After some research it seems that I really need to foam roll, especially hip flexors
No one can diagnose your particular form issue with seeing you. Either upload a form check video, or hire a personal trainer.
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SerenaMcD43 wrote: »I am on week 9 of Strong Curves and am still struggling with squat depth. I am really only doing half squats and when I try to go lower then my back rounds and shoulders hunch up. After some research it seems that I really need to foam roll, especially hip flexors (have been using for a warm up, but probably not thoroughly enough).
Has anyone done anything else that helped improve their flexibility with squats?
how wide is your stance? try widening your stance and think about opening at the hips rather than bending your knees. Also look into using a suspension trainer like a TRX to assist your squats, it will help you loosen up and get the flexibility and keep your form correct while you build up strength.2 -
Cherimoose wrote: »SerenaMcD43 wrote: »After some research it seems that I really need to foam roll, especially hip flexors
No one can diagnose your particular form issue with seeing you. Either upload a form check video, or hire a personal trainer.
nods- otherwise we are just spouting off "typical" cues for "typical" problems.1 -
If your back rounds it's a flexibility or range of motion issue. Tight hip flexor will not cause rounding of back. Look more to trying to loosen and stretch calves,hamstrings, along with the rest of your body. Looks like to me you need to regress and increase flexibility and range of motion before you squat with weight.0
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If your back rounds it's a flexibility or range of motion issue. Tight hip flexor will not cause rounding of back. Look more to trying to loosen and stretch calves,hamstrings, along with the rest of your body. Looks like to me you need to regress and increase flexibility and range of motion before you squat with weight.
Rounding of lower back that is0 -
What, exactly, are you considering a half-squat? Do you mean that your thighs go to parallel, not all the way to the ground? If so, that's fine. Or do you mean that you're only going down a few inches?
Good squat depth:
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mobility, mobility, mobility. Check out Kelly Starrett, he has a YouTube channel. I have arthritis in my knees and thought I would never be able to get parallel, instead of just doing basic stretching, I started focusing on specific movements working on my hips, calves and ankles. Not only have my depth improved greatly, so have my knees.1
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If you can sit in a low chair with your back straight and feet on the floor, you can squat lower than half way. It's likely not as much a flexibility issue as it is a form issue.SerenaMcD43 wrote: »I am on week 9 of Strong Curves and am still struggling with squat depth. I am really only doing half squats and when I try to go lower then my back rounds and shoulders hunch up. After some research it seems that I really need to foam roll, especially hip flexors (have been using for a warm up, but probably not thoroughly enough).
Has anyone done anything else that helped improve their flexibility with squats?
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
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Disagree. If it rounds, it's a form issue.If your back rounds it's a flexibility or range of motion issue. Tight hip flexor will not cause rounding of back. Look more to trying to loosen and stretch calves,hamstrings, along with the rest of your body. Looks like to me you need to regress and increase flexibility and range of motion before you squat with weight.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
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SerenaMcD43 wrote: »I am on week 9 of Strong Curves and am still struggling with squat depth. I am really only doing half squats and when I try to go lower then my back rounds and shoulders hunch up. After some research it seems that I really need to foam roll, especially hip flexors (have been using for a warm up, but probably not thoroughly enough).
Has anyone done anything else that helped improve their flexibility with squats?
Your hip flexors are what helps you get down into a deep squat, so that is not the issue.
If you can goblet squat to full depth, then it's not a mobility issue.
Stick with the goblet or front squat until your strength/stability improves.0 -
she needs to post a video, Its definitely a form issue but finding out the reason behind that form issue needs to be determined. i see beginners squat and instead dropping straight down and loading up their legs and glutes they lean forward and load up their back, its just kinda a natural instinct for an untrained lifter , which is totally wrong (and unsafe) but it just takes time to train your body to lift with your legs, and to build up the strength in them so you dont recruit back muscles for anything other than stability.
One way to work on form is to squat like this like facing a wall, to keep your chest up and back straight.
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Newbie here compared to everyone else so take this for what it's worth, I was having issues with depth (not back rounding). Mine was a flexibility issue since I have a brand, spanking new hip. I lightened my load on the barbell and worked on form and flexibility. Once I had a lighter load I was able to go a little deeper. I'm still not at parallel, but I am *this* close.0
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I keep my feet unusually close together when squatting - like about 6-inches apart. Otherwise, I feel it in my groin and my knees instead of where I should, and I can't go nearly as deep.
Everyone's different, though. Some say that widening your stance can help you go deeper. So try different foot placement and if a different position helps you go lower.0 -
Newbie here compared to everyone else so take this for what it's worth, I was having issues with depth (not back rounding). Mine was a flexibility issue since I have a brand, spanking new hip. I lightened my load on the barbell and worked on form and flexibility. Once I had a lighter load I was able to go a little deeper. I'm still not at parallel, but I am *this* close.
I have a new hip also, not brand spanking new, but in the last 5 years. I think I am more afraid of going deeper into the squat than anything else. Angling my fee out some has helped though. I will not even try to fix someone elses form, more here to see what everyone else has to say...see if I can get deeper on my own squats.0 -
DreesPerformanceTraining wrote: »SerenaMcD43 wrote: »I am on week 9 of Strong Curves and am still struggling with squat depth. I am really only doing half squats and when I try to go lower then my back rounds and shoulders hunch up. After some research it seems that I really need to foam roll, especially hip flexors (have been using for a warm up, but probably not thoroughly enough).
Has anyone done anything else that helped improve their flexibility with squats?
Your hip flexors are what helps you get down into a deep squat, so that is not the issue.
If you can goblet squat to full depth, then it's not a mobility issue.
Stick with the goblet or front squat until your strength/stability improves.
Agreed with the bold. It's more likely a proprioceptive/balance issue if you can hit depth when the load is placed in front.
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Thank you very much for everyone's responses. @amyrebeccah I have been rushing through warmup and not incorporated everything, but today I did it thoroughly. I found that after my workout today, I did not feel stiff at the hips like I usually do.
@SideSteel I added some of Dean Somersets stuff into warmup. It was interesting to find with ankle wall stretch that my left ankle was fine but my right one felt really tight.
@SonyaCele I really like the idea of using the suspension trainer. I have one so I am going to start doing that along with wall squats.
I will try to post a video at the weekend. Thanks again to everyone who answered
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do this, and keep your chest up, use your arms just to assist only as much as needed. Focus on squeezing your glutes to power the lift.
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Don't skimp on the warm up. My coach always tells me that if you don't have time to warm up, you don't have time to workout. I have crappy ankle mobility/dorsiflexion. One thing that helps me with depth is putting small plates under my heels to improve the angle. Worth a try at least0
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SerenaMcD43 wrote: »I am on week 9 of Strong Curves and am still struggling with squat depth. I am really only doing half squats and when I try to go lower then my back rounds and shoulders hunch up. After some research it seems that I really need to foam roll, especially hip flexors (have been using for a warm up, but probably not thoroughly enough).
Has anyone done anything else that helped improve their flexibility with squats?
It could be mobility related in the hips or often in the ankles (lack of ankle mobility can cause movement issues elsewhere) and it can also be balance related.
I would look into some of Dean Somerset's material since it may help you assess. There are a few tests you can do to help diagnose where the problem could be occurring.
One simple thing to check would be to try goblet squatting to see if you can get significantly lower. If so, it's possible that the issue is proprioceptive and not necessarily (or exclusively) mobility related.
Look for Dean's material and also check out the rockback test, it could be relevant here.
Could also be lack of mobility in shoulders/thoracic spine as the OP is compensating by rounding back to try and hold the bar.
Love Dean Somererset's stuff. I get his newsletter and he had this really slick 2 part mobility assessment
http://deansomerset.com/the-worlds-easiest-assessment-and-how-to-tell-if-you-need-more-mobility-instantly/
Not rocket science, but gives a pretty decent starting point.0 -
Disagree. If it rounds, it's a form issue.If your back rounds it's a flexibility or range of motion issue. Tight hip flexor will not cause rounding of back. Look more to trying to loosen and stretch calves,hamstrings, along with the rest of your body. Looks like to me you need to regress and increase flexibility and range of motion before you squat with weight.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
Or just a weak core issue. But, yeah - it's not flexibility.0 -
Don't skimp on the warm up. My coach always tells me that if you don't have time to warm up, you don't have time to workout. I have crappy ankle mobility/dorsiflexion. One thing that helps me with depth is putting small plates under my heels to improve the angle. Worth a try at least
warm up especially for technical lifts is super important.
When I first get under the bar I look like a newb squatter/baby deer. It's ridiculous. And I've been squatting for years lol- just takes time to warm up into it for me.
Don't skimp.0 -
Don't skimp on the warm up. My coach always tells me that if you don't have time to warm up, you don't have time to workout. I have crappy ankle mobility/dorsiflexion. One thing that helps me with depth is putting small plates under my heels to improve the angle. Worth a try at least
warm up especially for technical lifts is super important.
When I first get under the bar I look like a newb squatter/baby deer. It's ridiculous. And I've been squatting for years lol- just takes time to warm up into it for me.
Don't skimp.
Ha. I'm the same. Part of it is age for me I think. Some days I'll get under an empty bar and it's like my body has forgotten what it's doing.0 -
juliewatkin wrote: »Don't skimp on the warm up. My coach always tells me that if you don't have time to warm up, you don't have time to workout. I have crappy ankle mobility/dorsiflexion. One thing that helps me with depth is putting small plates under my heels to improve the angle. Worth a try at least
warm up especially for technical lifts is super important.
When I first get under the bar I look like a newb squatter/baby deer. It's ridiculous. And I've been squatting for years lol- just takes time to warm up into it for me.
Don't skimp.
Ha. I'm the same. Part of it is age for me I think. Some days I'll get under an empty bar and it's like my body has forgotten what it's doing.
I get under the empty bar to warm up and it feel sooooo heavy to my cold muscles and i struggle to lift it , i wonder how i ever manage to squat heavy.0 -
Thank you @Packerjohn, I did those two checks and can easily do both. @gmallan and @JoRocka, I have thankfully realised early on that a good warm up is mega important so as to avoid any injuries.
@SonyaCele, I had a try with TRX squats and could, to my surprise, easily do a deep squat and not just parallel. Thinking that this does indeed point towards a weak core, as some other posters have suggested. I will replace barbell squats with the TRX while I build core strength and learn to really come up pushing through my glutes.0 -
SerenaMcD43 wrote: »Thank you @Packerjohn, I did those two checks and can easily do both. @gmallan and @JoRocka, I have thankfully realised early on that a good warm up is mega important so as to avoid any injuries.
@SonyaCele, I had a try with TRX squats and could, to my surprise, easily do a deep squat and not just parallel. Thinking that this does indeed point towards a weak core, as some other posters have suggested. I will replace barbell squats with the TRX while I build core strength and learn to really come up pushing through my glutes.
The TRX squats or holding onto something when you squat just help you stay upright. Notice how in that picture the shin is almost vertical whereas in the one above the shin is more angled (more ankle dorsiflexion). I usually do a deep squat as part of my warm up holding onto something, working through my ankles as well. If you tend to fall over backwards or have your heels lift with a body weight squat to depth - try plates under your heels.
Glute activation in your warm up will also help but you might also have to work on glute firing patterns. I could activate my glutes fine but had to train my glutes to fire at the bottom of the lift. It's still not always automatic but getting there.0
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