Hey goes first off I’d like to say that I’m not really an olympic lifter, as you will clearly see from the video. However, it has always been a goal of mine to be able to do those types of squats. Attached is a video of me doing 275 for a single with heels on the plates for a little more depth.
Skip to 20s
As you can see, even though I have the heels on the plate, my legs are barely getting passed parallel and the knees are going to far forward.Plus my upper body needs to be more upright. Right now I am working on ankle mobility but if any of you could suggest anything it would help me greatly!
Try stretching out and foam rolling your hip flexor’s as tight hip flexor’s tend to pull you into this forward lean position. Also do some activation exercises for your glute’s and ab’s as these will hep you keep your posture more upright and allow you to reach a greater depth in your squat. In order to activate them, it can be as simple as contracting the muscle. This will help to re-establish neural drive to these two muscle groups.
[quote]lowey20 wrote:
Try stretching out and foam rolling your hip flexor’s as tight hip flexor’s tend to pull you into this forward lean position. Also do some activation exercises for your glute’s and ab’s as these will hep you keep your posture more upright and allow you to reach a greater depth in your squat. In order to activate them, it can be as simple as contracting the muscle. This will help to re-establish neural drive to these two muscle groups. [/quote]
Thank you very much. I’ve been foam rolling religiously for a while now. What I find is that for a brief period of time the muscles you mention get loose, but then tighten back up within a couple of hours.
You’re going on your toes. Stop that. And get rid of those plates and just squat 135 ATG until you get comfortable. Practice being in the hole and get your balance in that position.
[quote]louiek wrote:
You’re going on your toes. Stop that. And get rid of those plates and just squat 135 ATG until you get comfortable. Practice being in the hole and get your balance in that position.[/quote]
Funny you should say that. I went to an OLY coach recently and he said the same thing. It sucks, but it’s worth it.
Ok here’s me starting over on the squats. The form IMO is alright but still a little more depth to go. I’ve been taking your recommendation to heart and have been trying to mobilize religiously.
I was just wondering how frequently should I do this; right now I stretch twice a day for 10-20 mins. Also, how long should it take me to reach a full ATG position, with solid form?