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Squatting/clean

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GymbobIconSquatting/clean15-02-2014 @ 18:16 
night gymbob...night billygoat
Member 933, 25 posts
SQ 210, BP 155, DL 290
655.0 kgs @ 125kgs UnEq
Hi there, im after some advice, basically I've been training for a while now but would like to get more into olly lifting and went to my first proper tutored session last week, basically I have a mobility issue.

I can squat with good form (so I think and have been told) and front squat ass to grass etc with good form, however I can squat ass to grass with no weight but I lean very far forward, (I do not do this with say 50kg).

As I am being taught with just the bar and a broom handle I am struggling to sink into my hips and duck down whilst trying to clean. I am 6 ft 2 and weigh around 19 stone. I have been told to keep my legs a little closer which makes it harder for me still. Its like my adductors/abductors are too tight without having a load to push them down, am I right in thinking this?

What can I do to improve my flexibility regarding this if it is this apart from just abductor and adductor stretches?
JackRevansIcon...15-02-2014 @ 18:21 
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'There was also a sausage in my mouth.'
Member 2477, 16481 posts
SQ 190, BP 130, DL 235
555.0 kgs @ 83kgs UnEq
overhead squats
unit94Icon...15-02-2014 @ 18:39 
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what is everyone's fran time?
Member 3986, 10441 posts
SQ 340, BP 200, DL 400
940.0 kgs @ 129kgs Eq
Stretch everything, alot. Foam roll calves, it band, glutes, mid/ upperback. Then do alot overhead squats
GymbobIcon...15-02-2014 @ 19:31 
night gymbob...night billygoat
Member 933, 25 posts
SQ 210, BP 155, DL 290
655.0 kgs @ 125kgs UnEq
unit94 said:Stretch everything, alot. Foam roll calves, it band, glutes, mid/ upperback. Then do alot overhead squats


Thanks for the reply, any stretches in particular or just as I mentioned previously?
n3ver3nderIcon...15-02-2014 @ 19:39 
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next comp I want to enter the platform via zipwire
Member 4872, 992 posts
SQ 237.5, BP 142.5, DL 265
645.0 kgs @ 99kgs UnEq
Mobility WOD super hip opener sequence





Also spend 10 mins a day in as upright a squat position as you can maintain. Doesn't matter how you break that 10 mins up through the day, just spend lots of time in that position, hammies to calfs weight over heels back poker straight and chest up.


And overhead squats.
unit94Icon...15-02-2014 @ 21:28 
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what is everyone's fran time?
Member 3986, 10441 posts
SQ 340, BP 200, DL 400
940.0 kgs @ 129kgs Eq
Gymbob said:
Thanks for the reply, any stretches in particular or just as I mentioned previously?


http://www.fitness-training-at-home.com/image-files/glute-stre...

http://eplerhealth.files.wordpress.com/2012/01/hip-flexor-stre...

http://fitbodyhq.wpengine.netdna-cdn.com/wp-content/uploads/im...


http://www.sportsinjuryclinic.net/media/page/_master/835/image...

Their the main ones I do, hold them for over a minute and your hips should feel much looser.
hermanIcon...15-02-2014 @ 21:48 
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hermit
Member 3904, 988 posts
Post Edited: 15.02.2014 @ 21:49 PM by herman
.
WILLSANIcon...15-02-2014 @ 22:17 
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Trump will get another four years
Member 126, 16707 posts
SQ 160, BP 110, DL 225
495.0 kgs @ 75kgs UnEq
my advice is not to bother with any complicated stretches. all I ever did was sit in the bottom of a squat with a barbell on my back for 3 60 second sets once a day. and I will take anyone up on a squat flexibility pepsi challenge. Grin

if you want to stretch the the muscles and tendons so they will sit in a low squat position - stretch the muscles and tendons in a squat position. simples!
SimeonIcon...16-02-2014 @ 14:56 
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tight in the hole
Member 2057, 3121 posts
SQ 205, BP 140, DL 260
605.0 kgs @ 95kgs UnEq
hip and ankle flexibility
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