I have this terrible problem with squats. I can’t seem to get lower than parallel. Once I get just above parallel or at, it’s extremely hard for me to go any lower, like it feels like the inside of my hips about not to far away from tearing or something. Any advice on how to get better hip flexibility? It’s seriously bothering me, cause I would like to compete and not have a chance of getting a bad lift cause of not going low enough. Thanks guys.
here let me do all that research for you.
defranco’s “agile 8”.
A simple improvement in technique could fix it. Can’t tell anything without a video though.
Yeah, a video would be a good idea. Here’s a video from earlier today. Was doing sets of 1 at 315. Once I get up to the heavier weights (My max is 370) I tend to not get as low. But right about the depth I’m at in the video is when it starts getting tight. With lighter weights I can go a little bit lower. When I first started lifting about 4 or 5 years ago, my coach told me to just go parallel, so it may be because I’ve been staying at parallel for so long.
[quote]Aidan76543 wrote:
With lighter weights I can go a little bit lower.
[/quote]
If that’s the case, you probably just need to lower the weights and build back up.
Have you tried moving your stance in a bit. This is just my personal experience i use to squat pretty damn wide but since i brought it in alot i can squat more and hit depth way easier.
Try squatting down past parallel without any weight. Once you get stable bring your hands together and spread your legs out hard with your elbows. Another poster said about agile 8 it is awesome ive been doing it before every squat day and its helped me a ton. Dont get frustrated at first it can take a month or two to feel your mobility getting better. Best of luck -John.
Grab onto some kind of upright and squat down. Hold on while you gently bump your ass up and down, this will stretch your hips. Any chance you have, squat instead of bending over to pick something up for example. This helped me a lot.
You are not even close to parallel. I would suggest 3x5, starting from 135 to full depth. And I mean full depth, like 3 IPF white lights.
In order to teach yourself how low you should get your hands dirty.
Build a cube that sits on the floor build to the specs of proper depth. Stretch out then sit on this cube while you fold laundry or watch a show. Once you get loose enough to sit on this thing regularly rejecting it cause of dis comfort or resistance to the fact you are going to have to drop 200 pounds from what you think is your squat weight then you can change your work out week schedule.
2 proper depth days and 1 keep the strength you have day. If your max starts going down it could be cause either you are adjusting to your proper depth even when not trying to or cause 2 proper depth days are too much and you should do 1 proper depth day and 2 keep your strength day.
If you are training to compete then you will have to fix your problem.
If you are training for respect you are going to have to fix your problem.
If you are training to have the ability to generate as much strength as you can for different real world applications then you should start a squat schedule where you blend things.
When i worked out with someone they had several corrections. From foot stance to head position to weight distribution on my feet to keep position, bar position just everything. Depth included. In the end resetting from the beginning with 135 and building back up to correct the delusion that you were about to squat 400 wrong when you should only be squatting 200 right.
Its a bitter pill to swallow and thats why i suggest you blend the two. What ever in your body that can support 370 will just get weak if you deload. Keep that. Conduct damage control. Even if its on off day squat recovery workouts where you don’t go over 100 pounds and your volume is only 3 sets of 5.
I think working out alone creates this problem for everyone. Building a personal home use box to teach yourself should help you come to terms with things and give you a cue when in the gym with no training partner or box
What the fuck. How can you watch those squats and honestly call them anything close to parallel?
(1) lower the weights.
(2) try, WITHOUT weights, forcing yourself into proper position. Then try to feel your body.
- at the start of the descent try to feel out your hip flexibility
- at the bottom focus on your knee and ankle flexibility and your torso position (bent or upright)
PLAY with it.
(3) couch stretch
(4) prepare to have your ego bruised as you do (1)
[quote]niksamaras wrote:
You are not even close to parallel. I would suggest 3x5, starting from 135 to full depth. And I mean full depth, like 3 IPF white lights.[/quote]
This. Op, your “max” isn’t 370. That was a half squat at best. You’re using weights your body can’t handle yet. Start really light, hammer depth and technique and build up.
Lol T Nation, you just hurt a brother’s feelings
Im glad some one else commented on this because I was about to go total dick head mode.
Op Im sorry but, that squat is 6" shy of being even close by SPF standards. You need to stop worrying about pursuing the weights right now and leave your ego at the door. You even said you can go lower with lighter weights * slap you in the head * no shit dumb ass you clearly just said it has nothing to do with flexibility or tightness it has to due with the fact that your not strong enough to deal with load on your back. As to you feeling like your going tosnap in half that not a anomaly… its pretty fucking common when your using 50% over your 1rm.
Fuck going deeper - just do meets in the SPF.
Lol I compete in SPF and I squat much lower than that.
[quote]Reed wrote:
You need to stop worrying about pursuing the weights right now and leave your ego at the door. …it has to due with the fact that your not strong enough to deal with load on your back.[/quote]
Amen!
IMO…you need to abandon worrying about yout 1rm until you have paid your rep dues. Let’s assume 135 is the weight you can reach depth at.
The squat portion of week 1 is 135 x10reps x5sets
If you complete all five sets; add ten pounds for week 2
If you complete all five sets; add ten pounds for week 3; and so on.
Don’t get Butthurt; but you are several years away from worring about a 1RM.
[quote]Reed wrote:
Lol I compete in SPF and I squat much lower than that. [/quote]
But you don’t have to. Maybe there will come a time when they red light someone for going too deep. Ya know, making the others look bad…
Lol I would punch Jesse in the face.
Quick question here guys obviously the OP isn’t going anywhere near parallel but parallel is what you should aim for right depending on build?
Only reason I ask is I aim for exactly parallel when I squat as I thought that was optimum, I am 6 foot exactly by the way as I know height can make a difference to things like this.
I know it is slightly different because I don’t go for 1RM I do it for hypertrophy but I just read this and thought I’d ask if I would benefit from going lower than parallel or should stick with what I do.