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Old 03-29-2010, 07:31 PM   #11
Daniel Krull
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Re: air squat flexibility

Thanks Matt and Dominic for those posts! That's what I've been looking for...
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Old 03-30-2010, 08:19 PM   #12
Stephen R. Lampl
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Re: air squat flexibility

Daniel,

Follow Steven's advice as well. It took me the better part of a year to finally get a decent air squat because my hamstrings and IT bands were exceedingly tight. My knees always have wanted to track to the inside instead of staying over my feet/toes. The training cues which finally did it for me was to:
1. Drop into the squat and hold it with good form and place my elbows on the insides of my knees, then using my hands, force my knees apart and hold that as a stretch; and
2. Keep my weight over my heels and as I drove up out of the squat and rose, force my knees apart without using anything else except my adductors.

This was....and is mentally hard work - - if your legs are anything like mine, your knees love to track to the inside......and it is nearly impossible to keep your weight on your heels that way.....
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Old 03-31-2010, 12:05 AM   #13
Daniel Krull
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Talking Re: air squat flexibility

A quote from my journal:

"Yesterday was my first time using a foam roller ( did a full body foam roll) and notice a bit of a difference the next day. I was doing the workout and felt like the poles in the cage were getting in the way of my ROM...

After I was done, I asked one of the guys to spot me while I test to see how far I can go with my ROM. Full ATG front squat / back squat got the E-Brake on the hamstrings. I'll work on that right now..."

My whole goal is below parallel air squats. I'm trying to figure out a way to stretch the hamstrings without having to use my back...
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Old 03-31-2010, 02:22 AM   #14
Steven Low
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Re: air squat flexibility

Leg up on an object (of increasing height as you get more flexible).

Tilt the pelvis forward and do PNF style contract relax.
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Old 03-31-2010, 06:00 AM   #15
Robert D Taylor Jr
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Re: air squat flexibility

Daniel, flexibility isn't my best thing but I got a satisfactory air squat depth by practicing going into an air squat and holding it for a minute or so trying to go deeper.
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Old 03-31-2010, 08:22 AM   #16
Stephen R. Lampl
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Re: air squat flexibility

Daniel,

Sounds like your log entry hits on something else. It's great to desire to go ATG or below parallel on your air squats, but doing so can interfere with correct form when flexibility is an issue. As you drop into the squat, you lose your lumbar curve (it's called "butt wink"). It is better at this stage of the game to concentrate on good form - - drop only as low as it allows you to retain your lumbar curve and keep your weight over your heels. You might consider having a trainer at your box watch your form for several reps, or you can video yourself and post it to this forum under the "Digital Coaching" section.
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Old 03-31-2010, 11:51 AM   #17
Matt Haxmeier
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Re: air squat flexibility

Also put your heels on some 1" blocks and see if you can squat deeper. Perhaps your ankles are limiting you.
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Old 04-01-2010, 12:27 AM   #18
Daniel Krull
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Thumbs up Re: air squat flexibility

Steven: I just ordered this:http://www.idealstretch.com/ (WFS)

I hate having to stretch like that with a band... felt this was the right way to go.

Robert: I just finished the Split Jerks today and finished off with 135 lb front squat/back squat negatives and holding the lowest bottom position for as long as I could before bail... I've never tried that before. I have tried holding air squats before though.

Stephen: Thanks. I'll keep that in mind. I go to a 24 hour fitness and might be moving to a college gym in August.

Matt: Thanks for the tip. Wasn't thinking of that. I am wearing Rogue Do-Wins though...

Thanks for the help everybody!
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Old 04-20-2011, 05:45 AM   #19
Matt J Negline
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Re: air squat flexibility

I know this is an old thread but I had exactly the same issues and I am resolving them with the help of Kelly Starrett's mobility WODs. If you have not seen them close this window and google this guy. AMAZING!!!!
I think thats about it for this thread. Case Closed.
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