Do more reps? 3x10 is too easy? Do 3x20.
[quote]caveman101 wrote:
[quote]Fuzzyapple.Train wrote:
Fix your anterior pelvic tilt, tight calves and overall lower body flexibility? [/quote]
This. It shouldn’t be in question.[/quote]
Yes, I don’t know why people are offering alternative exercises (some have good merit of course).
I don’t have severe flexibility problems but I always spend 15 mins after my workout stretching out my hips and foam rolling my I.T. band. It’s the smartest thing I have recently started to take seriously in my training. Doing a different rep scheme or leg exercise (to some degree) is not going to make his problem go away.
[quote]Fuzzyapple.Train wrote:
Yes, I don’t know why people are offering alternative exercises (some have good merit of course).
[/quote]
Because squatting came natural for me, I used to think EVERYONE could be coached with a regular squat from the beginning. Then I learned a bit more and realized some people have some work cut out before they can regular squat safely and correctly. Quite a few coaches are of this thought too.
I actually have a slight anterior pelvic tilt which, along with short legs and a long torso, I think has helped me squat without much thought since the beginning.
[quote]watermelon29 wrote:
Agh I’ve tried goblet squats too but I bend my torso over too much, I’m considering just quitting leg work and majorly strengthening my core and then continuing with leg work.[/quote]
You sound like you have an abnormally short torso compared to your legs. This forces you to bend over to center the bar with your feet. My chiropractor explained that not everyone is built to squat to parallel or below because leaning too far forward forces you to lose your arch.
[quote]BrickHead wrote:
[quote]Fuzzyapple.Train wrote:
Yes, I don’t know why people are offering alternative exercises (some have good merit of course).
[/quote]
Because squatting came natural for me, I used to think EVERYONE could be coached with a regular squat from the beginning. Then I learned a bit more and realized some people have some work cut out before they can regular squat safely and correctly. Quite a few coaches are of this thought too.
I actually have a slight anterior pelvic tilt which, along with short legs and a long torso, I think has helped me squat without much thought since the beginning. [/quote]
I used to have issues with squatting to depth/neutral spine/etc as well, for the first half year or so that I started squatting. I just kept working on it with light weight until I got better over time, really. I probably could’ve gotten to that point much faster with consistent mobility work though.
“You sound like you have an abnormally short torso compared to your legs. This forces you to bend over to center the bar with your feet. My chiropractor explained that not everyone is built to squat to parallel or below because leaning too far forward forces you to lose your arch.”
I wouldn’t know about abnormally short but I have a long torso and short legs without a doubt.
I am currently foam rolling my Adductors, IT Band, Calves and Hip Flexors and Quadriceps.
I foam roll all sides of my calves, starting a few days ago i noticed they were very tight on the left and right sides, so I started externally and internally rotating my foot which allowed me to foam roll the external and internal sides of the calves.
I don’t seem to have many tender spots on my hip flexors anymore although I still do roll them, I’m going to focus more on the lunging hip flexor stretch because that seems to help the most with my hip flexors.
My quadriceps used to be very tight and I have no problems with them now I give them the occasional foam roll and stretch but they have no tender spots.
The Adductors seem fairly loose I have been doing a lot of stretching on them using a ‘side squat’ stretch that has loosened them up well, although I need to start foam rolling the VMO/Vastus Medialis Oblique more that is a tight spot I rejected.
As for the IT Band they used to be my tightest spot but they are loosening from the foam rolling, still a fair bit of tightness.
So in conclusion I am going to focus more time on the Vastus Medialis and Hip Flexors, I just have a question, if I were to do do all of these ‘loosening’ exercises would they by any chance be ineffective if I were to reject leg training of any kind while doing so?
In other words if I were to fix these spots while not doing any direct leg STRENGTHENING exercises would they possibly be ineffective?