I really want to get better at my squats, so I was just wondering can someone here give me some really good stretches/drills I can do to improve flexibility??? I noticed one main problem I tend to have is when I’m going down to parallel my lowerback immediately loses its arch, how can I correct this??
I’ve checked on the squat rx#1 video on youtube, but I’m still struggling. I also want to be able to go ATG, the most I can go is parallel and that’s it, how can I improve??
I turn my feet out quite a lot. This has helped me get lower - somewhere past parallel.
My feet are almost twisted a full 90 degrees out.
I let my ankles bend and roll forward onto the arches of my feet.
I notice a lot more stress is placed on my ham strings (back of my legs) rather than the front of my legs when doing squats like this however.
So try turning you feet out to get lower.
[quote]Spry wrote:
I turn my feet out quite a lot. This has helped me get lower - somewhere past parallel.
My feet are almost twisted a full 90 degrees out.
I let my ankles bend and roll forward onto the arches of my feet.
I notice a lot more stress is placed on my ham strings (back of my legs) rather than the front of my legs when doing squats like this however.
So try turning you feet out to get lower.[/quote]
Ouch, turning your feet out is fine, but you are rolling your ankles? Unless I’m missing something (hard to describe movement over the internet) you’re asking for a ligament tear.
Check out the first few minutes of this video and see if you can’t get past parallel right away.
http://video.google.com/videoplay?docid=-6529481301858251744
more advice please.
I warm up with OH squats and a broomstick. It stretchs the hamstrings and glutes. It also warms up the kness which is an issue for me but not related to the question. Keeping a wider stance helps, a little more than shoulder width. I keep my feet angled out a little but not to the extent Spry mentioned. Just sitting in a squat with no weight helps. Just focus on your back and try to keep it straight. You’ll gradually be able to go lower with a straight back.
Give this article a try:
http://www.T-Nation.com/readArticle.do?id=1856085
I have the same (similar) problem. My hips start to lock up and I lean forward onto my toes. Since/most people are able to go ATG, I would like to think it is a genetic problem that is easily overcome by stretching.
When it comes to lifting or stretching, I always choose [edit]lifting. Stretching and flexibility work is just plain boring. But if it helps you to go deeper …
[quote]TheDudeAbides wrote:
Give this article a try:
http://www.T-Nation.com/readArticle.do?id=1856085
[/quote]
I was going to recommend that same article.
One thing I’ve been doing is a couple times each day I get down in that squat position and hold it. It’s made the form feel much more natural when squating.
In the elevator all alone? get into a squat and hold it till your floor. Pretty much anytime no ones around and i’m forced to wait for something I get down into the squat position. It’s definitely helped.
What do you do if you can’t even get into that position without falling over? I know the article addresses those steps. I’ve never had that kind of hip flexibility.
[quote]TheDudeAbides wrote:
What do you do if you can’t even get into that position without falling over? I know the article addresses those steps. I’ve never had that kind of hip flexibility.[/quote]
Did you check out the Dan John video I posted?
Load up a light weight on the barbell, take a normal squat stance (hopefully you have good form already), and then go down as far as you can in good form.
Then hold it for a count of two.
Then go lower with good form.
You should be able to do this until you reach ATG for that rep. Then stand up and do it again. I recommend sets of five.
The idea is that a) the weight ‘pushes’ you deeper into the position and b)you’re developing strength in the stretched position, allowing your muscles to feel safe elongating even farther. It’s somewhat similar to PNF stretching, just… with weights.
[quote]NeedforStrength wrote:
I really want to get better at my squats, so I was just wondering can someone here give me some really good stretches/drills I can do to improve flexibility???[/quote]
Stretch hip flexors post workout, and make sure your ankle mobility is good. Squatting with help improve squatting (i.e. you squat more, you should be able to go a little lower each time). Make sure you’re not lifting too heavy, if you’re not sure, drop the weight and see if your form improves.
How about posting a video on here and letting us all tear your form apart… er… I mean advise on your form 
Improving flexibility is all about stretching IMO. Pre and post workout if you can.
Warm up, stretch, workout, stretch.
I used to do loads of martial arts, was 280lbs and could do the splits. We used to spend about 10mins each end of training just stretching. its worthwhile in the longrun.
That said, since switching to the iron my flexibility has gone to shit. Should realy take my own words to heart again.
Just keep squatting with low/no weight. you could have tight achillies (women find that they cant squat due to this) Even if you just squat (static) when your watching the TV. itll come.
[quote]HoratioSandoval wrote:
TheDudeAbides wrote:
What do you do if you can’t even get into that position without falling over? I know the article addresses those steps. I’ve never had that kind of hip flexibility.
Did you check out the Dan John video I posted?[/quote]
Yeah, missed that somehow. Thanks for posting it.
[quote]TheDudeAbides wrote:
HoratioSandoval wrote:
TheDudeAbides wrote:
What do you do if you can’t even get into that position without falling over? I know the article addresses those steps. I’ve never had that kind of hip flexibility.
Did you check out the Dan John video I posted?
Yeah, missed that somehow. Thanks for posting it.[/quote]
Have some patience and work on the third world squat. I’m over 50 years old, poor hip flexibility and was able to do it in less than 1 month. Also, try doing goblet squats, concentrating on curling your toes up like the video suggests (are some shoes without much support like Chucks or Nike Frees so you can really move your toes.