Question on hip flexiblity related to squats?

[ffknight84]

I ve been messing around the past few days doing bodyweight squats to figure out flaws in my form pointed out by hammer and some of the others. I have come across a few things.

1. Groin Flexibility ---> when i go wide i feel a horrible pulling in my groin as i descend and it limits my depth.

2. Hip Flexibility and Balance ---> same problem going wide and i think it causes me to lose balance backwards.

3. These two things together cause me to move my knees foward so I do not fall backward, so this must be fixed. Regular Stretching has not helped, i need a more dynamic approach i guess???

Can anyone help me with this...

 

[Mike_Rojas]

bump for knight.. I have the same problems

 

[Zander1983]

Practice, practice, practice and more practice.

It used to happen to me too, but I decided I'd sort it out once and for all. I dropped the weight down to 135 and did 5 x 3 sets with perfect form. Each workout (I was squatting twice a week) I added 5 pounds and got to a point where I was using a similar weight with considerably better form.

Whether form and/or too much weight are your problems, I don't really know, but that was my experience.

 

[Zander1983]

I just re-read your post and need to clarify mine. I've only ever done olympic style squats. High bar (set between traps and rear delts in the groove, arms fairly close to my body) with a slightly wider than shoulder width stance. If you're squatting with a powerlifting stance, my advice MIGHT be a bit less applicable in your case.

 

[ffknight84]

I wasnt asking how to fix my form, im asking how to improve hip and groin flexibility and prevent falling backwards, this happens with bodyweight squats. I do regular strecthing everyday, for years upon years, but still cant touch my toes.

 

[Zander1983]

Brain wave, lol... Got access to hurdles? They're great for hip mobility drills. Two decent resources - Nebraska's football book and John Davies' football book.

 

[JOKER47]

Low, wide box squats.


Joker

 

[PolishHammer1977]

Knight - I will get to you on AIM

 

[kingc_79]

ill bump it for ya...i have the same problem just got real noticable recently

 

[Tenu]

Work on box squats. Progressively lower box and wider stance. You can also start your workout on a higher box and as your hips and groin warms up, lower the height of the box.

 

[edgecrusher]

PNF stretching, or Active Release Therapy.

 

[Mike_Rojas]

I need to do this stuff to. Thanks for tips all.

 

[Exodus]

Low, wide box squats.


Joker

bingo joker.......... you take the prize.

dave tate from wsb says that people often cannont believe how wide they squat when doing speed box squats.

i squat wider and on a box lower than i have to go in a competition..........

why????

so when you get to the competition, its easier than your workouts, thus you put up more weight.

besides ultra wide low box squats. also try ultra wide sumo deadlifts for speed. put 2 25lb plates on each side of the bar first. then a 45 on after that. now you can place your feet wider than you normally do. really kills the hips.

i hope this helps....

X

 

[JOKER47]

bingo joker.......... you take the prize.

What do I win? What do I win?

besides ultra wide low box squats. also try ultra wide sumo deadlifts for speed. put 2 25lb plates on each side of the bar first. then a 45 on after that. now you can place your feet wider than you normally do. really kills the hips.

...and that is a kick-ass idea. I have been so paranoid about the bar landing on my toes (especially after last Friday.) that it actuall distracts me during the lift.

Thanks man.


Joker

 

[Lord_Suston]

Joker and Exodus have some breat ideas.

for hip flexability I would recommend BW lunges working on full ROM. Also try to use boxes and lower them a little at a time, squatting low it tough but once you get the hang of it you will love it

 

[Exodus]

What do I win? What do I win?



...and that is a kick-ass idea. I have been so paranoid about the bar landing on my toes (especially after last Friday.) that it actuall distracts me during the lift.

Thanks man.


Joker

well you wind 3 of these cool afro smileys:

and as for your toes.........in my deadlift secrets video of wsb. it shows chuck vogelpool(sp?) doing speed sumo deadlifts. he points his toes out and spreads his toes all the way out to the 45's. then when he's at the top of the movement, he swings his feet in to where they face forward while he drops the bar.

X