i finally got a squat rack (well actually, ive improvised something with my bench) and am finally squatting on the 5X5.
i began reading on proper squat preformance and i have but one issue: squat depth.
i can go very low ,but even without the weights across my shoulders
if i make it a point to keep my feet flat on the ground and back arched, i cant go past parallel...maybe just a tad under.
is it a flexibility issue?
what should i do?
should i continue squatting this way?
well, any squating is better then no squating so you should definately go to parallel. and yes that is probably flexability issue, you should start streching before your lifts and eventually you should be able to go A2G and get a better workout. although you wont be able to do as much weight itll be worth it to do them A2G instead of parallel. personally i still go down to parallel when i 1RM because its easier to do more weight and if i tell most of my buddies what A2G is the look at me like ive got 2 heads. lol.
what streches should i preform?
anyone know a way to increase ROM?
im not sure, i think general leg/lower back stretches would work though.
I'm wondering what is stopping you from going down further. What happens that causes you to stop going further down? (Tightness, pain, loss of form, etc.)
i used to have that same problem but i just did more streching and worked on my form a little and it was alot better. Question though, what is A2G and ROM?
ROM=range of motion
A2G=arse to ground
first of all i would like to thank you all for your replies,
i did a little more research of my own, and mainly thanks to an article posted on t-nation.com just this week called "a joint by joint approach to training", i traced my problem to be of poor ankle mobility.
i suppose many have encountered similar difficulties so heres a link to a great thread i found regarding ankle mobility treatment:http://www.fitfriends.com/showthread.php?p=395723
its a great read, and theres even a video.
now im on my way to building real strength out of the hole.
if any one else has other strategies on increasing ankle mobility for further success in deep squatting ,please post...
Good deal, Dovez.
Why don't you link us to that article also, when you get the chance.
One quick thing I would say is this may be a case where you'd want to stretch it out BEFORE you lift. Normally stretching before lifing, especially of the main players, would be a no-no, but loosening up in advance could help.
Dynamic stretching would be good idea in that case. It's hard to do that with the ankles and calves. But something you can do prior to squatting is place your toes up on something maybe 3 or 4 inches high and basically do calf raises where you bounce up and down. When I say bounce I mean in a controlled way not in a high impact ballistic way. Just lightly at first and then harder once you liberate more ROM. That could help some when you go to squat. Then afterwards do static stretches. If the dynamic stretches seem too painful or anything then it would still be a case where you could go ahead and do static stretches before and after. Many people might advocate that you stretch them out in between sets also.
I can't make heads or tales of what some of those people in that thread are saying :). That need to take the time to write clear english, lol. What the heck is "stoking fires of concepts"?
I know that article (I read over it) talkings about flexibility vs. mobility and if it is a case of bad mobility you need to "clear" the joint. I have no idea what that means or how one would go about it.
It mentioned three people who are very good, though. Bill Hartman, Mike Robertson and Eric Cressey. Well Eric was only mentioned indirectly that I saw but he was co-author of Magnificent Mobility with Robertson.
I've always think that your not going low enough if; you were to put a marble on your knee when your down in the squat formation it should stand still or roll back. If you would do one of the two you would be in good shape. HOLLA!
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