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-   -   Back Squat and flexibility (https://board.crossfit.com/showthread.php?t=6388)

Bart Brehm 11-12-2006 07:58 PM

I am interested in developing more flexibly and getting more proficient at squatting.

I have read what I could find on past posts when it comes to hamstring/hip flexor flexibility and squatting.

Personally, when I squat, I have a good deal of pain in my hip flexors and hip joints.

With this in mind, what stretches can I do, what drills can I do, and how do I get better at performing squats?

As a newbie, I feel I need to start here, as it seems that most of the O moves focus around a solid squat.

Thank you

Keith Wittenstein 11-13-2006 06:14 AM

Although you should endeavor to increase your flexibility. It might not be a flexibility issue that is causing your pain. Check your form.

During deep hip flexion you might be experiencing bone on bone compression of the femur head and the pelvis. That will cause a lot of pain in the hips and also you will be unable to go any deeper because it is bone on bone. If your stance is wide enough and your feet are turned out slightly and your knees are pushed out to the sides so that the femurs point in the same direction as the toes you will minimize the possiblity of bone on bone compression. Then any remaining problems are probably due to poor flexibility or postural errors.

Mike ODonnell 11-13-2006 06:50 AM

Work OH squats with a stick, best overall for loosening up those tight hams, gluts, shoulders, calf, and strengthening the lower back and posterior chain.

You squat should be as deep as possible while all the weight is on your heels. Until you get that form down you should not go heavy.

If you feel like you can't get low with weights, do box squats to strengthen your hams and glutes as they are most likely the weak link. (as most people are more quad dominant)

Stretch the hip flexors, hams, lower back, shoulders, chest, calf. Follow an anti-inflammatory diet - no sugar, less grains, add fish oil.

But do the OHS with a stick daily...as it gets easier face a wall about 1 foot in front of you and now try...and then move closer and closer until you can basically pull yourself straight down with the stick directly overhead...not easy.


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