All my training life I’ve had such ridiculous problems being able to squat. Simply, I’ve never been able to go even remotely deep without my ass going way back and my head going forward. My back remains rigid but I’ve never been able to squat deep without having boards or plates under my heels. I read Dan John’s article and went to his link that talked about overhead squatting and I just tried a few with the empty bar. What the shit… I could barely go down at all. I’m not fat and I am short, but my femurs just sort of feel like they are too long for squatting. Even when I sit myself down into a full squat with no bar or anything, when I let go of whatever I was holding on to, I just fall forward. I have NEVER been able to properly squat in the 7 years or so I’ve been working out and I’m just finally trying to figure out whether I should even try anymore. My deadlift has been up to about 390lbs yet my squats have never been able to get above 220lbs without serious form difficulties. I actually have genetically muscular legs which literally dwarf my upper body but I can’t squat worth shit. Should I just forget about it and stick to getting good leg workouts from Trap Bar deadlifts, or should I keep trying squatting? I suspect I might have some flexibility issues in my hips but I don’t really know how to change that since my body just doesn’t seem to be able to squat in the way it’s supposed to. I don’t even know if this post makes sense but if anyone has any ideas please pass em on. Thanks. I have this pic of my legs to see if they seem somewhat out of proportion or whatever. I don’t really know, but they seem like they look bigger then only being able to squat 220lbs.
Steve, I’ve been working on my squat. I got ART, and my doc was able to identify my problem(s).
If you don’t know where they are, find out where the psoas muscles are. They are hip flexors and they tend to tighten if you sit a lot. Mine were tight. Dr. Gregg taught me how to do something called a psoas stretch. My spinal erectors were weak (stretch weakened because the psoas(es) were tight). I’m doing heavy work to strengthen them. The spinal erectors are responsible for keeping your torso almost at a 90 degree angle; i.e., almost perpendicular to the floor. It’s not really 90 degrees, but rather more like 80 or 85 degrees. I also needed to stretch calves. I have a stretch for gastroc and soleus, both.
Dr. Gregg had me do what is called a functional squat, which is just a squat with body weight. I leaned way too far forward, more like 45 degrees! Isn’t that horrible?
I’m still doing my rehab, but after I do, I plan to start over from scratch. I do rock bottom squats. I will start with a bar (or less if I have to) and make form the limiting factor re going up in weight.
If you need pics of how to do a psoas stretch, if you do indeed decide that that’s your problem, send me a PM with your email address, and I’ll send you some pics on how to do it.
Check out the thread I started called “ART Case Study.” There’s a fair amount of discussion concerning how to correct improper squat form. You could even ask Dr. Gregg a question, as he generally keeps an eye on the thread.
Steve, I’m not sure if this will help, but I have had similar problems doing deep squats. I too have major problems with hip flexibility, unfortunately mine is a genetic problem. However, I’ve had some success by trying different exercises. You may consider attempting to do barbell hack squats, where you hold a barbell in your hands behind your back. Try keeping the bar right below your glutes throughout the entire range of motion and drop as deep as you can. Also, if you are having hip problems, you might consider doing direct hip training as well. And most importantly, if you don’t already do so, make sure you do a ton of stretching to get more flexibility.
I agree with the above posts, you need to fix that flexibility issue. What might help is doing the stretching when you are really, really warmed up and loose. Like red-faced, sweating like a pig, loose! Try doing cardio in 2 sweathsirts, or 4-5 t shirts, 2 pairs pants. Or a sauna, or running out under the hot sun, etc etc. Or after high rep calisthenics.
That always helps me.
or another great way is to get a deep, full-body massage, and when its done, and you’re “in heaven” and feel great, stretch then. Once you get over that initial period of stiffness, it’ll get easier and easier to stretch.
I would not sweat the squats issue. THe trap bar deadlift is an AWESOME exercise and IMO actually is better than the squat in many ways. You have no spinal compression, you don’t have to worry about controlling the bar when you go heavy, and if you can’t complete the lift you can simply drop the bar.
You also work your grip as a bonus.
You work the leg and hip muscles in a simliar fashion to the squat, and you can also replace the DL with a stifflegged or Romanian DL instead.
Not everybody is cut out to do every single exercise. We’re all different!
I felt the same about deep squats, I thought I was physically incapable of doing them. But I finally dropped the weight and started squatting deeper. Not all the way at first but gradually increasing the range of motion over time. I would say it took 6-8 months of squatting to learn to go deep, but I love it and my squat is now up to 285 for 3 reps.
BD56- No offense, but taking 6-8 months to learn the squat seems like too much time. Maybe you’re better suited to the deadlift? Like I said before, not everybody is built to do every exercise safely.
Seems like the squat may not be for you. Please listen to your body and if you start getting knee and back pain that you didn’t get before, just switch to lunges, leg press etc.
TT is right, try to get an overhead squat assesment done. Leaning forward can be caused by tight hip flexors, but it can also be caused by a tight calf complex. If you fall foreward on the overhead squat try it again with your heels elevated. If this helps its prob your calf complex, although its hard to do a squat assesment over the internet.
I agree with Sonny S: the trap bar deadlift is a valuable exercise. If you feel safer with it and use the correct form of execution it represents a good alternative to the Squat.
