Flexibility and squat depth

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.

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.

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.

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.

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:

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?

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.

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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.

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.

Sharon_C wrote: »

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.