nickjw2137 Posted June 6, 2012 Report Share Posted June 6, 2012 Hey guys this is my first post and i need some help because when i try to do squats i basically get stuck at a half squat. The only way i can go lower is if i bend my back or go onto my toes, both of which i know are not good. I can do a pretty good squat and keep my knees behind my toes if i put a .75 inch block under my heels but im not sure if this is good to do or not. So what would your guys advice be? Im pretty sure that my problem is that im not flexible enough so what stretches would you guys suggest doing that will help me be able to do proper squats. Also, for the time being is it ok to do squats with my heels on an edge? Link to comment
Kewilson Posted June 6, 2012 Report Share Posted June 6, 2012 Are you doing body weight squats or with a barbell? Kewilson - Misfit Adventurer [sIGPIC][/sIGPIC] Operation Phoenix: 6-Week Challenge Thread STR: 2 (+2), DEX: 0 (+1), STA: 3 (+0), CON: 4 (+0), WIS: 5 (+0), CHA: 1 (+3) Link to comment
Lachy Posted June 6, 2012 Report Share Posted June 6, 2012 Try widening you stance a bit to open up the hole for your body to drop into, and despite what is often taught, it's ok for you toes to point out to the side a bit. You can bend forward at the waist a bit too, keep your back straight and your chest up. Are you trying these with weight, or just body weight? Battle Log - Facebook Link to comment
Kewilson Posted June 6, 2012 Report Share Posted June 6, 2012 Maybe try doing ball squats if you're having trouble doing body weight squats. Kewilson - Misfit Adventurer [sIGPIC][/sIGPIC] Operation Phoenix: 6-Week Challenge Thread STR: 2 (+2), DEX: 0 (+1), STA: 3 (+0), CON: 4 (+0), WIS: 5 (+0), CHA: 1 (+3) Link to comment
gymell Posted June 6, 2012 Report Share Posted June 6, 2012 When I squat, I wear Rogue Do-Wins which have a .75" heel. Now the difference between that and what you're doing is that a weightlifting shoe is going to be much more stable than having your heels up on a block. So you might want to look into getting some weightlifting shoes, that should really help a lot. And of course continue to work on flexibility. Ankle flexibility may be a culprit here.http://www.roguefitness.com/rogue-weightlifting-shoes.php -- Liz Shameless plug for my online photo gallery Check out my backyard bird feeders Link to comment
Crizomaticus Posted June 6, 2012 Report Share Posted June 6, 2012 Don't worry if your knees pass your toes a little, it's just mechanics. Fitocracy | @chriiiiso Link to comment
gymell Posted June 6, 2012 Report Share Posted June 6, 2012 In this illustration from Starting Strength, notice the knees are past the toes in every example (front squat, high bar and low bar back squats.) -- Liz Shameless plug for my online photo gallery Check out my backyard bird feeders Link to comment
nickjw2137 Posted June 6, 2012 Author Report Share Posted June 6, 2012 I am just doing body weight squats. I read NF's article and it said to keep your knees behind your toes or else it puts stress on your knees which makes sense to me. I dont think letting my knees go over my toes would make a difference anyway. Link to comment
gymell Posted June 6, 2012 Report Share Posted June 6, 2012 Hmmmm....I don't think he's getting under that bar, without his knees going past his toes. -- Liz Shameless plug for my online photo gallery Check out my backyard bird feeders Link to comment
Mama T Posted June 6, 2012 Report Share Posted June 6, 2012 hi nick. your issues sound very similar to mine, and mine is largely due to bad flexibility generally all over, but mostly in hips/ankles/calves. i created a blog post that hosts a bunch of mobility stretches you should do on a regular basis that will definitely help (the link is in my signature too). and the best thing you can do is just keep trying. keep squatting until you feel comfortable with the move - you won't get better if you don't do it a shit ton. also, box squats (or ball squats, as kewilson said) will help you focus on proper depth. as will .http://www.nerdfitness.com/community/entry.php?7962-MOBILITY!! ...we, each of us, are responsible for our own fulfillment. Nobody else can provide it for us, and to believe otherwise is to delude ourselves dangerously and to program for eventual failure every relationship we enter. - Tom Robbins Current Challenge: Life, man. Link to comment
161803398874989 Posted June 6, 2012 Report Share Posted June 6, 2012 The reason for the knees-past-toes recommendation has to do with stresses on the knee. If it's far in front of your toe, it's far from the centre of gravity, leading to more stress on the knee.For bodyweight squats, there is no reason to have the knee go beyond the toe, so don't do it. Quare? Quod vita mea non tua est. You can call me Phi, Numbers, Sixteen or just plain 161803398874989. Link to comment
K Po Posted June 6, 2012 Report Share Posted June 6, 2012 hi nick. your issues sound very similar to mine, and mine is largely due to bad flexibility generally all over, but mostly in hips/ankles/calves. i created a blog post that hosts a bunch of mobility stretches you should do on a regular basis that will definitely help (the link is in my signature too). and the best thing you can do is just keep trying. keep squatting until you feel comfortable with the move - you won't get better if you don't do it a shit ton. also, box squats (or ball squats, as kewilson said) will help you focus on proper depth. as will .http://www.nerdfitness.com/community/entry.php?7962-MOBILITY!!Double everything Matilda said on the mobility. For more videos after her initial bunch, just search "squat" on http://www.mobilitywod.com/. Link to comment
nickjw2137 Posted August 31, 2012 Author Report Share Posted August 31, 2012 Do you think you could repost that link, it is not working any more and im not sure why Link to comment
This is Seth Posted August 31, 2012 Report Share Posted August 31, 2012 That link is most likely buried in the archive some where, as we've moved way from the linking system that it references..That said, here a good link to help you with all things squat. You ever see those guys who look like they totally used to be in shape? I'm working to get back to that... Link to comment
bigm141414 Posted August 31, 2012 Report Share Posted August 31, 2012 That link is most likely buried in the archive some where, as we've moved way from the linking system that it references..That said, here a good link to help you with all things squat.Actually it was a blog post, and therefore no longer exists. "Pull the bar like you're ripping the head off a god-damned lion" - Donny Shankle Link to comment
Daetris Posted August 31, 2012 Report Share Posted August 31, 2012 This is an issue for me as well--I have a disability that really limits my ankle mobility, and I can't get them much past 90 degrees, so regular squats are out for me. I've been doing the incline leg press at the gym instead. Someone recommended wide-stance (plié) squats, too, though my knees tend to crackle a bit when I do those.I'd love to hear some more suggestions for non-squat exercises that work the quads well! [sIGPIC][/sIGPIC] Human Adventurer STR 5/DEX 2/STA 2.75/CON /WIS 3/CHA 2 http://www.nerdfitness.com/community/showthread.php?16041-Daetris-Challenge-2-Upward-and-Onward&p=243334#post243334 Link to comment
161803398874989 Posted August 31, 2012 Report Share Posted August 31, 2012 Quads is knee extension and hip flexion. So find something that does either of these. I'd go for knee extension mostly since a squat is knee-extension based and hip flexion tends to be limited by your abs. Quare? Quod vita mea non tua est. You can call me Phi, Numbers, Sixteen or just plain 161803398874989. Link to comment
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