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Old 07-18-2012, 07:30 AM   #1
Adam Fisk
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Deep squat flexability

Can anyone recommened some exercises and/or stretches for improving and strengthing full deep squats? It's killing me on my cleans/snatches.
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Old 07-18-2012, 08:49 AM   #2
Brian Strump
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Re: Deep squat flexability

No. It depends why you can't get down there.

Poor ankle mobility, poor glute activation or stabilization, poor core activation or stabilization, poor thoracic spine mobility, etc, etc, etc.
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Old 07-18-2012, 08:59 AM   #3
Richard Rubin
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Re: Deep squat flexability

A couple things that helped me, depending on where you're at:

1) Squating with a medball or small box as a target. This is very beginner stages, not sure where you're at. Early on my squat depth wasn't there because I felt like I'd lose balance, the comfort of having the target helped me get comfortable with the proper depth.

2) Squat holds in warmup. Hold the last squat of warm up sets for 5-10 seconds, just to stretch those muscles and again get comfortable down there.

3) Not sure the name for this stretch, but I'll try to describe it as good as I can. You lay on the ground near a wall with your knees bent and feet flat against it, think like a squat against the wall. Slowly work on getting your *** closer to the wall. Pretty painful stretch but it definitely helped my flexability.
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Old 07-18-2012, 09:42 AM   #4
Max Salmen
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Re: Deep squat flexability

I had a similar issue, and was coached to use high-rep goblet squats as a warmup. My ROM has improved tremendously since I started doing that.

To do it place a heavy dumbell vertical in your hands. You want your elbows pointing to the deck and the heels of your palms abutted, thumbs point toward shoulders. It is similar to a front rack position.
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Old 07-18-2012, 01:08 PM   #5
Adam Fisk
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Re: Deep squat flexability

Thanks for the helpful tips guys.

Just to clarify a little more because I was kind of lazy and lacked detail in my first post, I can go down into a full squat at body weight no problem. I can also do it for multiple reps in full ROM. My problem is when I squat snatch and clean. I can get to parallel/slightly below but I cant land in my full squat.

I will definitely start incorporating these streches in my warmup.
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Old 07-18-2012, 01:44 PM   #6
Katherine Derbyshire
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Re: Deep squat flexability

If you can do a full depth high bar back squat, but have trouble with snatches and cleans, I would tend to suspect problems with shoulder and upper back mobility.

Katherine
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Old 07-19-2012, 08:25 PM   #7
David A Hunt
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Re: Deep squat flexability

It sounds to me like it may be more of a balance/technique/center of mass issue than flexibility. If you can get to the deep squat position on a regular squat, then you know that you have the prerequisite flexibility. You may want to practice with a very light weight and then work your way up so you can feel and adjust how the heavier weight shift your center of mass slightly forward if your technique is off thereby making it seem like your flexibility got worse.
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Old 07-19-2012, 11:08 PM   #8
Jade Simpson
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Re: Deep squat flexability

richard the stretch you are talking about is called a "couch stretch" and it has helped my squats tremdendously, what makes it even more effective is to get a friend to pull on a reistence band while you do it.
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Old 07-20-2012, 08:09 AM   #9
Richard Rubin
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Re: Deep squat flexability

Quote:
Originally Posted by Jade Simpson View Post
richard the stretch you are talking about is called a "couch stretch" and it has helped my squats tremdendously, what makes it even more effective is to get a friend to pull on a reistence band while you do it.
My box refers to this as the couch stretch: http://www.google.com/url?sa=t&rct=j...GWkUi9oHF7v-7g wfs

I've heard the one I mentioned called Couch as well
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Old 07-24-2012, 02:27 AM   #10
Blair Robert Lowe
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Re: Deep squat flexability

Work lots of Front Squats obviously. Maybe even 1 1/4 squats.
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