i cant squat even without any weights, ive watched a couple videos of ppl doing squats, and i see that they have their feet flat the whole time...and during my squat my feet go straight to the toes...when i try to keep my feet flat i fall straight back, how can i get better balance?
i cant squat!
- Thread starter FullBodyReject
- Start date
Try this:
Place a chair on the ground (anywhere) and stand 1-2 feet in front of it with your back to the seat. Now with your feet squarely on the ground, sit down on the seat. You'll have to bend back. Your feet should stay flat on the ground.
This is the movement you will need to use when doing squats. It's like you're sitting down on a seat that is behind you.
Hope this helps
J
Place a chair on the ground (anywhere) and stand 1-2 feet in front of it with your back to the seat. Now with your feet squarely on the ground, sit down on the seat. You'll have to bend back. Your feet should stay flat on the ground.
This is the movement you will need to use when doing squats. It's like you're sitting down on a seat that is behind you.
Hope this helps
J
me too dude i started using a 1 inch block under my heels, it works for me, but i cant keep my feet flat
Evolution is right. Your calves and peroneol muscles are most likely tight. Stand in front of a mirror totally natural and see if you notice your feet turned out. Or when you walk do you feet turn out? These are some signs of tight calves/peroneols.
It is okay to put something under your feet if you are certain it is stable but it is better to stretch these muscles to try and treat the underlying cause not go around it.
It is okay to put something under your feet if you are certain it is stable but it is better to stretch these muscles to try and treat the underlying cause not go around it.
I don't get it.
The guy says the weight shifts forward, causing it to be on the front pads of his feet, and you think there's something wrong with him? It sounds more like technique issues here, not physiological.
While I am no doctor, I would think that the technique be examined before we start diagnosing ailments here.
The guy says the weight shifts forward, causing it to be on the front pads of his feet, and you think there's something wrong with him? It sounds more like technique issues here, not physiological.
While I am no doctor, I would think that the technique be examined before we start diagnosing ailments here.
Dominiej said:
We're not diagnosing ailments. Depending on where one is weak or has a structural problem in a lift usually indicates a certain problem. An example is with bench press, if you are weak in lockout, more than likely you need to hammer your triceps...it's not rocket science.
Usually when someone has inflexible calves, they will go up on their toes when they squat. Having a hard time squatting or squatting incorrectly is not a physiological condition or problem.
evolution said:
By saying someone has inflexible calves is saying something is wrong physiologically. Do you even know what physiological means?
phys·i·o·log·i·cal
Pronunciation: "fi-zE-&-'lä-ji-k&l
Variant(s): or phys·i·o·log·ic /-jik/
Function: adjective
1 : of or relating to physiology
2 : characteristic of or appropriate to an organism's healthy or normal functioning
3 : differing in, involving, or affecting physiological factors <a physiological strain of bacteria>
- phys·i·o·log·i·cal·ly /-ji-k(&-)lE/ adverb
With that said, I will say again: Before we want to say something is wrong physiologically, we should first address technique. You don't want to make people think there's something wrong with them when it could easily be a matter of how the lift is being performed.
"Contrary to propaganda to the contrary, prominent weight training authorities demonstrate the squat with the knees flexing forward at the same distance as the hips flex backwards. Fredrick Hatfield, Ph.D., the first man to squat over 800 lbs, recommends the knees to extend over the feet with the back more upright for quadriceps development. "Strength Training for Young Athletes" by Steven J. Fleck, PhD and William J. Kraemer, PhD, illustrate parallel squats with the knees extending beyond the feet (knees moving forward with same magnitude as hip moving backwards)."
http://www.exrx.net/ExInfo/Squats.html
now what do you say about this
i've been doing hindu squats which places your knees well beyond the toes
it has been practiced by indian wrestlers as long as i can remember
so is it really ok to do weighted squat with knees extending beyond the toes?
http://www.exrx.net/ExInfo/Squats.html
now what do you say about this
i've been doing hindu squats which places your knees well beyond the toes
it has been practiced by indian wrestlers as long as i can remember
so is it really ok to do weighted squat with knees extending beyond the toes?
Since I hate to give bad advice, I decided to double check myself. So, not to beat a dead horse or to argue structural problems vs physiological problems. I thought this an interesting piece from Joe DeFranco
"here’s the abbreviated version of what you will see most athletes do when squatting:
Upper body inclines forward, low back begins to round
* This problem usually occurs due to tight hip flexors, tight calf musculature, weak spinal erectors
Heels come off the ground
* This problem usually occurs due to tight hip flexors, tight calf musculature"
And from Eric Cressey (MA in kinesiology)
"Unfortunately, as Mike Robertson and I pointed out in our Neanderthal No More series, a large percentage of the population has tight calves and tends to over-pronate at the subtalar joints (leading to flat feet). As a result, dorsiflexion ROM is compromised, and if the lifter tries to squat deep with the toes pointing straight ahead, he must compensate by a) rising up on the toes, b) increasing the amount of hip flexion, or c) combining the two in what makes for an extremely ugly squat. "
"here’s the abbreviated version of what you will see most athletes do when squatting:
Upper body inclines forward, low back begins to round
* This problem usually occurs due to tight hip flexors, tight calf musculature, weak spinal erectors
Heels come off the ground
* This problem usually occurs due to tight hip flexors, tight calf musculature"
And from Eric Cressey (MA in kinesiology)
"Unfortunately, as Mike Robertson and I pointed out in our Neanderthal No More series, a large percentage of the population has tight calves and tends to over-pronate at the subtalar joints (leading to flat feet). As a result, dorsiflexion ROM is compromised, and if the lifter tries to squat deep with the toes pointing straight ahead, he must compensate by a) rising up on the toes, b) increasing the amount of hip flexion, or c) combining the two in what makes for an extremely ugly squat. "
Dominiej said:
If you're going to put a definition, why not put something in there that defines the word.
Human physiology is the science of the mechanical, physical, and biochemical functions of normal humans or human tissues or organs. The principal level of focus of physiology is at the level of organs and systems. Most aspects of human physiology are closely homologous to corresponding aspects of animal physiology, and animal experimentation has provided much of the foundation of physiological knowledge. Human physiology is one of the basic sciences of medical study, and as such is most often applied as medical care.
over-tight calf muscles eh...well am i wrong using the support block? if so, is there any ways to over come this problem?
There is nothing wrong with using a support block as long as it is stable. But try to focus on lengthening your gastrocs and peroneols so you don't injury yourself one day.