help with depth
Users viewing topic: & 1 Guest
| ccameron |  | help with depth | 30-07-2013 @ 22:25 |
Member 3194, 64 posts SQ 255, BP 155, DL 290700.0 kgs @ 118.8kgs UnEq | I'm struggling to hit depth, I like to squat quite wide while if I narrow my stance I cam get deeper. As I would like to keep the wide stance anyone got any suggestions. I'v had a look on mobility wod but their is so much to see I don't really now what to do or how often. Here's a video of a squat I got called on, It's not the best angle but should give you an idea of my stance. Many thanks. https://www.youtube.com/watch?v=AHEBQ9Chqhc | ||
| walker | | ... | 30-07-2013 @ 22:44 |
 Does not need Advice, knows everything. Member 3505, 3510 posts SQ 295, BP 182.5, DL 290767.5 kgs @ 105kgs Eq | That stance doesn't look that wide really. What footwear do you use? | ||
| ccameron | | ... | 30-07-2013 @ 23:38 |
Member 3194, 64 posts SQ 255, BP 155, DL 290700.0 kgs @ 118.8kgs UnEq | walker said:That stance doesn't look that wide really. What footwear do you use? converse high tops | ||
| walker | | ... | 31-07-2013 @ 22:16 |
Does not need Advice, knows everything. Member 3505, 3510 posts SQ 295, BP 182.5, DL 290767.5 kgs @ 105kgs Eq | From the vid it looks like you probably could have gone deeper. Have you tried a heel? | ||
| General_ill | | ... | 31-07-2013 @ 22:39 |
 3rd place Europes strongest man 2016 U90kg Member 1239, 13275 posts SQ 280, BP 155, DL 310745.0 kgs @ 89kgs UnEq | Did anyone else assume this was Ross's Thread. | ||
| Fazc | | ... | 31-07-2013 @ 22:56 |
 Sports an extremely muscular arse. Member 38, 6253 posts | Post Edited: 31.07.2013 @ 22:56 PM by Fazc Thought It'd be Chaos John's! | ||
| ccameron | | ... | 01-08-2013 @ 09:53 |
Member 3194, 64 posts SQ 255, BP 155, DL 290700.0 kgs @ 118.8kgs UnEq | walker said:From the vid it looks like you probably could have gone deeper. Have you tried a heel? I'll try before plates under my heels and if it helps I'll look into getting some oly shoes. thanks | ||
| adillon10 | | ... | 01-08-2013 @ 10:12 |
Member 3863, 1275 posts SQ 155, BP 110, DL 182447.0 kgs @ 75kgs UnEq | What actually stops you going deeper...? From the vid it doesn't look like mobility is an issue, apart from bringing your knees over your toes a little more it may just be a confidence thing | ||
| IainKendrick | | ... | 01-08-2013 @ 12:28 |
 some nice relaxing jazz. Member 77, 12599 posts SQ 265, BP 165, DL 280710.0 kgs @ 93kgs UnEq | I am assuming you didnt bomb and therefore you got at least one squat to depth? If thats the case then just squat deeper in training. If you missed all squats and physically cannot get deeper then I would just start working through different mob drills to see what works. When warming up spend more time using just the bar or 60kg and use that to stretch and get in poss. Use lots OG big pauses and spend time in the bottom poss. | ||
| Funky_monkey | | ... | 01-08-2013 @ 12:46 |
 403 forbidden message Member 160, 5121 posts SQ 190, BP 137.5, DL 225552.5 kgs @ 86kgs UnEq | adillon10 said:What actually stops you going deeper...? From the vid it doesn't look like mobility is an issue, apart from bringing your knees over your toes a little more it may just be a confidence thing I agree - it looks like he's cutting it short. +1 for confidence/mental block. | ||
| AMH_Power | | ... | 01-08-2013 @ 13:07 |
we ride at dawn Member 4363, 1442 posts SQ 310, BP 250, DL 320880.0 kgs @ 104kgs UnEq | Post Edited: 01.08.2013 @ 13:08 PM by AMH_Power It's not flexibility as its relatively narrow, so you won't be limited by hips.The reason you are pulling it short is because: 1) you think you'll fail 2) you will fail Both of these can be fixed by simply training deeper as Iain recommended Maybe even do some oly squats as assistance! | ||
| dave_rogerson | | ... | 01-08-2013 @ 13:15 |
Member 4046, 590 posts | If it is a mobility issue that is stopping you getting deeper then you may need to work on the length of your hip flexors, adductors, TFL and glutes to enable you to get deep into hip flexion with your knees out (externally rotated at the hip) I have had a ton of mobility issues over the years and when I powerlifted, I absolutely struggled to get depth due to poor hip mobility. I now weightlift and can snatch and hit bottom and even do a squat jerk if needed. Several things have helped me develop this mobility: 1. Stretches. Not exactly en vogue these days but stretching made the biggest difference for me. Static stretching where you enter end range and hold for time really works. You need at least 1 - 2 minutes in this position(s). I also like to contract and relax here too. Frequency is important. I stretch 2 x per day and before I lift. The stretches allow me to hit better positions, so I have no problem with this. 2. Strengthening exercises for specific muscle groups. If you need to abduct and externally rotate the femur in hip felxion then you need to train it. Clamshell exercises, the abductor machines in the gym and band exercises all work. Do them. Regularly. Like stretching, consistency is important. Poor mobility may be as much a muscle weakness issue as well as a muscle length or motor control or soft tissue or mechanical problem. 3. Full ROM lifts. Nuff said. Paused lifts work great. 4. Soft tissue work. Foam rolling, yada yada yada. | ||
| JC | | ... | 01-08-2013 @ 13:45 |
 technical retard Member 172, 36827 posts SQ 310, BP 205, DL 335850.0 kgs @ 108kgs UnEq | Fazc said:Thought It'd be Chaos John's! Na, John thinks this is depth http://69.89.31.122/~justflys/wp-content/uploads/2012/07/half-... he hits it nearly every time | ||
| Fazc | | ... | 01-08-2013 @ 13:51 |
Sports an extremely muscular arse. Member 38, 6253 posts | Classic JC said:On the Chaos depth scale, were they: (a) ass to the grass - ie. parallel for normal folk (b) just in - ie. about 3 inches high for normal folk (c) parallel - ie. a classic BB quarter squat ????  | ||
| ccameron | | ... | 01-08-2013 @ 16:45 |
Member 3194, 64 posts SQ 255, BP 155, DL 290700.0 kgs @ 118.8kgs UnEq | thanks for all the advice I will try to mobilise my hips through stretching and foam rolling then. I'm also not convinced thee two squats I got were deep enough either, any opinion? http://www.youtube.com/watch?v=of5ymhn9xEc http://www.youtube.com/watch?v=UwyyhafprWk | ||