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Old 10-16-2012, 10:10 PM   #1
Tom Watt
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Issue with Squats

Hi, I am new to crossfit and really enjoying it. However a major issue I seem to be having is my flexibility with squats. I cannot get down low enough. The squat movement seems to be a vital part of so many WODs, and its something I need to work on. At the moment I have been using bumper plates under my heel and this greatly improves my motion.

I have been told by a physio I have very tight hamstrings, which I believe to be the issue here.

At the moment I have been using a power band to stretch out (see pic attachment), as well as using a foam roller. I usually do this pre and post a session.

Anyone know of some other things I should be doing?
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Old 10-16-2012, 10:38 PM   #2
Chris Jones
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Re: Issue with Squats

id be interested in this also, i cycle and CrossFit and both are hamstring heavy exercises. Ive done the band stretches and the samson stretch seems to help also. I dont put enough effort into my stretching and end up skipping it entirely most days due to time or whatever it may be, thats one of my goals to improve upon. Especially during my off or light days im looking into some mobility/stretching sessions for 20-30 minutes.
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Old 10-17-2012, 10:21 AM   #3
Glenn Plomchok
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Re: Issue with Squats

**Disclaimer** - I am not a coach or a mobility specialist

I am about a year into CF at an affiliate here in Virginia (CF Midlo). I have never had good flexibility and doing squats brought this to the surface very quickly. Bottom line, my form sucked...as did my ability to move any weight.

Hamstrings were an area I needed a lot of work. I believe a lot of the early deadlift work we did when I first joined helped a lot. I also like the "good morning" stretch usually with just a PVC but sometimes use a light bar for added weight.

Also, the "world's greatest stretch" helps me as well. I work a lot of my hip mobility and it has come a long way. I can get proper depth and stay on my heels now allowing for proper form. Overhead work still difficult due to other mobility issues but all in all, huge improvements from 10-11 months ago. Night and Day on both deep squats and overhead squats

Work on mobility of these areas very day...practice super good form on air squats...hold the position at the bottom, work on flexibility while at the bottom too.

Just some things which have helped me. Be patient, it will take time...but without the mobility your form will suffer and so will your loads...and you will feel pain in areas (joints) where you should not.
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Old 10-17-2012, 10:34 AM   #4
William Arnold
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Re: Issue with Squats

Quote:
Originally Posted by Tom Watt View Post
Hi, I am new to crossfit and really enjoying it. However a major issue I seem to be having is my flexibility with squats. I cannot get down low enough. The squat movement seems to be a vital part of so many WODs, and its something I need to work on. At the moment I have been using bumper plates under my heel and this greatly improves my motion.

I have been told by a physio I have very tight hamstrings, which I believe to be the issue here.

At the moment I have been using a power band to stretch out (see pic attachment), as well as using a foam roller. I usually do this pre and post a session.

Anyone know of some other things I should be doing?
A lot of things can cause problems with the squat. Do you know if its your knees, quads, hams, hips, back, shoulders, ankles, or others?

In the meantime check out Mobility Wod (MobilityWOD.com) (WFS) and you can either watch them all or type in the inflexible area in the search and learn some new things.
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Old 10-17-2012, 11:03 AM   #5
Michael A. Jones
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Re: Issue with Squats

Quote:
Originally Posted by Tom Watt View Post
Hi, I am new to crossfit and really enjoying it. However a major issue I seem to be having is my flexibility with squats. I cannot get down low enough. The squat movement seems to be a vital part of so many WODs, and its something I need to work on. At the moment I have been using bumper plates under my heel and this greatly improves my motion.

I have been told by a physio I have very tight hamstrings, which I believe to be the issue here.

At the moment I have been using a power band to stretch out (see pic attachment), as well as using a foam roller. I usually do this pre and post a session.

Anyone know of some other things I should be doing?
Courtesy of Mobility WOD: http://www.mobilitywod.com/2011/06/e...appy-baby.html and http://www.mobilitywod.com/2012/08/s...-hips.html(WSF)
I had some issues and began doing the exercises described in the videos. Made a huge difference. Good luck.

Michael
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Old 10-17-2012, 12:43 PM   #6
William Arnold
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Re: Issue with Squats

Quote:
Originally Posted by William Arnold View Post
A lot of things can cause problems with the squat. Do you know if its your knees, quads, hams, hips, back, shoulders, ankles, or others?

In the meantime check out Mobility Wod (MobilityWOD.com) (WFS) and you can either watch them all or type in the inflexible area in the search and learn some new things.
my bad, totally add'd over the hamstring part of your post
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Old 10-17-2012, 12:54 PM   #7
Brian Strump
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Re: Issue with Squats

I looked for a video, but couldn't find one, if you don't understand what I'm saying, PM me.

First, ankle mobility is often overlooked in a poor squat.

So, lay on your back with your legs straight up a wall with your *** as close to the wall as you can get it. Then, pull each foot down to the width they'd be if you were squatting, and THE WALL IS THE FLOOR. If your hips come off the ground then move your *** back until it's flat. Put your hands over your head, keep the core tight. If you can do this, and your hips are below parallel, then stretching your hamstrings is not going to solve your problem.

All we did was add STABILITY to your squat. Make sense? Good, I'm glad.

Now, I would continue to work at that squat position, working up to 8-10mins a few times/wk. Tension over time(similar to braces) will help your hips open up. However, you will need to add corrective stability exercises to improve the squat for the changes to stick. Without evaluating the individual, you can't go wrong with bird/dog, deadbug, 1, and 2 legged glute bridges.
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Old 10-25-2012, 09:23 PM   #8
Shawn Bellon
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Re: Issue with Squats

Going with Brian to start simple: achilles flexibility. Start there.

Work on squatting to a box and gradually lower.

Make sure you see technique to sit back and slightly lean forward. BEND AT THE HIPS as you sit back.

Feel free to use a small lift for the heels for now like you have been doing.

...and by all means stretch period.
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Old 10-28-2012, 05:55 PM   #9
Andre J Gordon-Ruddell
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Re: Issue with Squats

I had the same issue, but stretching out my hop flexors has helped a lot, I also pay to get one on one training each week and I have been able to correct this with my PT's help. But it came down to practice practice with good form.
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Old 10-28-2012, 06:17 PM   #10
Andrew Breyer
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Re: Issue with Squats

Develop a stretching routine and stay consistent with it. Within a week or two you'll notice a difference and be able to squat to full depth without trouble.

The key here isn't so much the routine, but the consistency.
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