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full squat help
- Thread starter ghs09
- Start date
Possibly weak lower back, glutes, and hamstrings. I'd suggest start introducing weighted back extensions, Romanian deadlifts, and cable pullthroughs. All of these movements can be googled.
Teh other thing to take into account is height and foot width. How are your toes pointed? How far back on the traps is the bar resting or is it up on your neck? Are you shoulder blades squeezed together (retracted)?
Teh other thing to take into account is height and foot width. How are your toes pointed? How far back on the traps is the bar resting or is it up on your neck? Are you shoulder blades squeezed together (retracted)?
In addition to that,
How wide are your feet? Full squats are usually done with a more narrow stance. Are you sticking your butt out? Make sure you're holding your breath in your stomach, keep your chest up, stay tight.
If you can't fully squat with your body weight, you might have really tight hip flexors. Stretch them.
How wide are your feet? Full squats are usually done with a more narrow stance. Are you sticking your butt out? Make sure you're holding your breath in your stomach, keep your chest up, stay tight.
If you can't fully squat with your body weight, you might have really tight hip flexors. Stretch them.
If you can't fully squat with your body weight, you might have really tight hip flexors. Stretch them.
You mean Quad's or hamstrings, Hip flexors do not limit the range of motion in a squat. The can only limit extension.
Tight quadriceps can cause increased pressure in the knee, forcing you to adjust your squat position. Usually clients lean more forward to keep their balance causing their back to round.
Tight hamstring can pull on the pelvis causing a rounded back as well.
I am guessing that its your hamstrings.
Feet position should be shoulder wide apart, feet pointed slightly outwards.
In contrary to what many instructors will teach you, you are allowed to move your knees over your (second and third) toes.
Like said before, push your butt back,keep your chest up and don't look down.
If your still having difficulties try to do a swissbal squat (the swissbal between your back and the wall) or place small weight under your heels so your heels are slightly elevated. You can also hold a dumbbell in front of you between your legs to keep you in balance.
but most importantly stretch those hammy's
The bar is usually right on the traps but sometimes its more on the neck not meaning to. My shoulders are retracted. My feet are shoulder width apart with toes slightly pointed outwards, not much though. I think as hdamiaans send with the leaning forward to keep balance is a key issue i have. I try to keep more upright but as i come farther down i start to lean forward more and once i go past parallel ithe lower back starts to round.
When doing full squats, should your heels come off the ground? I find that it's easier to keep my balance if I am on the balls of my feet at the lowest point of the squat.
i would provide video if i was able to but i have no access to a video camera. but no i dont have long femurs. im around 5'9" 155lbs. my heels are on the ground. ive practiced the movement and it seems it works better for me if i keep a less hip bend and the knees farther extending forward. hopefully the more knee bend wouldnt cause a problem. its just extending to like the end of the toe or a little past.
For me the key is breathing, make sure you hold the breath down in right in your stomache and stay really tight as you go down with your chest sticking out. When you go as low as you want to go start moving upward and slowly release your breath after the hardest point. I use this technique when I'm lifting really heavy and it seems to work.