CrossFit Discussion Board  

Go Back   CrossFit Discussion Board > CrossFit Forum > Exercises
CrossFit Home Forum Site Rules CrossFit FAQ Search Today's Posts Mark Forums Read

Exercises Movements, technique & proper execution

Thread Tools
Old 11-12-2006, 07:58 PM   #1
Bart Brehm
Member Bart Brehm is offline
Join Date: Oct 2006
Location: Huntington Beach  CA
Posts: 4
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
  Reply With Quote
Old 11-13-2006, 06:14 AM   #2
Keith Wittenstein
Affiliate Keith Wittenstein is offline
Keith Wittenstein's Avatar
Join Date: Jun 2004
Location: New York  New York
Posts: 945
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.
  Reply With Quote
Old 11-13-2006, 06:50 AM   #3
Mike ODonnell
Member Mike ODonnell is offline
Join Date: Jun 2008
Location: Atlanta  GA
Posts: 1,566
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 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.
  Reply With Quote

Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is Off
HTML code is Off

Forum Jump

Similar Threads
Thread Thread Starter Forum Replies Last Post
Front squat vs. Back squat Joseph Martin Exercises 3 07-21-2007 10:48 AM
Sport Functionality: Front Squat or Back Squat Tim Ulcoq Exercises 3 04-09-2007 01:23 PM
Front squat saver than back squat ? Israel Halperin Exercises 8 10-06-2006 06:10 AM
Lack of Hip Flexibility or lower back??? John Velandra Injuries 13 05-08-2006 03:32 PM
Back squat or front squat Gregory Spilson Exercises 9 09-22-2004 07:15 PM

All times are GMT -7. The time now is 08:47 PM.

CrossFit is a registered trademark of CrossFit Inc.