Help me with squats!
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Anonymous
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I have trouble getting deep squats without the angle of my hips and torso being more acute than it should be.
I could still read a word printed across my chest my at the bottom of squat (I read to use that as a measure of form) however to get my upper legs parallel to ground I am definitely more “folded” than I see when I watch videos re form. It’s not clear to me where the weakness is that prevents me from keeping my chest higher and how I can fix it. In the meantime is it bad to do deep squats? (They don’t hurt snd my knees aren’t close to going beyond my toes.) |
Anonymous
| Everyone squats differently depending on their anatomy. It’s also OK for knees to go over toes - I don’t think you can squat without doing that actually. If you’re trying to keep shins vertical that’s probably why your torso is more vertical. |
Anonymous
| How folded you will be depends on your proportions. People will long femurs and a short torso will inevitably have to bend more than someone with short femurs and a long torso. If they tried to copy the form of the latter they would fall backward. Your personal anatomy also determines whether you can get into a deep squat without rounding your back at all. For some people it is not possible. Some people are just not built to squat and that is fine. |
Anonymous
This. Because of that, some people squat better with toes forward, some with toes out. Strength and flexibility of the lower leg and ankle can also affect your squats. |
Anonymous
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You actually don't want to try to stop yourself at femurs parallel to the ground--that is the place where maximum tension on the knee is. It's also not the full range of motion of the body.
Get your behind as close to your heels as you can. That's a full squat. If your ankles are tight, you may have to put some height under your heels (weight plates, or a couple of books) to achieve this. |
Anonymous
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Op here-thanks for the help! I actually am very flexible and have no trouble getting a very deep squat (though not with heavy weight) I had just been aiming for stopping at femurs parallel to ground.
I’m going to try (weightless at first while I fine tune form) going although way to my deepest squat (butt a few inches above the floor) and see how that goes for a while knee wise. Thanks and if anyone else has tips or pointers very glad to hear them! |
Anonymous
| Try using squat machine at gym. I can't do standing squats but can do the seated squat machine at gym and it has helped my form. It is also is easier on your knees and ankles. |
Anonymous
| ankle mobility. I used to be able to do deep squats and my new trainer didn't like how wide my stance is. Turns out I have been over correcting ankle mobility issues. Now that I have a narrower stance, my squat isn't as deep but it's getting there! |
Anonymous
PP here who mentioned ankle mobility. I have been doing the late thing and this has helped me also. |
Anonymous
How wide was it? Trying to figure out if that’s my issue |
Anonymous
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The way to get your core strong enough to not fold over when you squat is to do more squats.
Don’t worry about thighs being parallel or “deep” unless you want to compete. |
Anonymous
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+1 to ankle mobility work. I also elevate my heels on the side of a weight plate often to do squats and it gets me into an overall better position. I just got these on Amazon and I like them a lot:
4.7 4.7 out of 5 stars 419 Reviews Folaps Squat Wedge Block for Heel Elevated Squat, Weightlifting Calf Stretcher Slant Board for Squat Improve Mobility Balance and Strength Performance Amazon's Choice for "folaps squat wedge block for heel elevated squat" Folaps Squat Wedge Block for Heel Elevated Squat, Weightlifting Calf Stretcher Slant Board for Squat Improve Mobility Balance and Strength Performance |
Anonymous
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Here is a classic, enjoyable video on squat depth:
https://m.youtube.com/watch?v=7cWgc4q7pxg |
Anonymous
| How about a split squat or sumo squat instead? |