spatts....need your help

[trinity73]

I finally reached 100 lbs low box squat off the milk crate a few weeks before the contest.. We were back in the gym this week and I was doing DE lower body and my hips/flexors are killing me. Its almost like its taking forever to recover.Although I'm sure the contest didn't help much HAHA... Exodus had me to do some stretching but do you have any advice on how I could help bring those back to par. Its not a good pain either. It is affecting my squat to the point I won't squat back like I should... I want to sit down instead because of the pain.....

any advice would be appreciated
trinity

 

[b fold the truth]

I think that everyone gets this the first month or three that they do box squats. They might be overtrained from everything. How wide is your stance?

What else are you doing to increase the strength in your hip flexors?

B True

 

[trinity73]

my stance is actually pretty wide.... atleast a foot past shoulder width.If you take a normal size power rack my feet are as close to the edge as possible without losing balance..The only things I can think of that I do to gain strength there is overhead squats, deadlifts, and pull throughs...

trinity

 

[b fold the truth]

That stance might be TOO wide for you...especially right now. Note that the WSB guys train in either loose briefs (still pretty tight) or VERY tight blue jean shorts for a reason...they protect the hips!!!!

Your stance isn't too far from being as wide as mine...and I am 6'2".

You know those little anke things over by the cable cross over machine that you see the little gym bunnies doing? You and Exodus should be doing them too...in all 4 directions.

B True

 

[trinity73]

thats a good point. I have watched those guys and I suppose I picked it up from watching exodus. His stance is wide as well. Although I feel like I have more control with a wider stance. When I first started I was more prone to standing with feet closer together....and as I progressed with more weight I would get wider..... It almost feels like its easier to do the heavy weight with a wide stance but just more painful. I need to find a happy medium..Next week I'll try to stand with my feet closer together and see how that feels. I will start training with those ankle things too. Anything to help out. Thanks!!

trinity

 

[spatts]

trinity, did this JUST start?

Also, are you hyperextending the hips at lockout?

Can you post a vid?

 

[trinity73]

yes it started after I did the 100lbs low box squat almost 3 weeks ago... I try not to hyperextend at lockout. . I try to squeeze my glutes pretty tight but not extend the hips..ALthough I do tend to hyperextend my hips with my deadlift now that you mention it.. I can post a vid possibly tomorrow if I can get the digi cam from my brother....I'll do my best.....If not then next week.

trinity

 

[b fold the truth]

Toes out?

Chucks?

How far below parallel were you?

B True

 

[trinity73]

toes definately out ,I push out with my knees , I squat with my new balance which as I have just read the thread about bigguns15 and her problens I can see what you guys are talking about with the whole shoe concept. I'm not quite sure how far below parallel I am. Its off a milk crate...I will try and post a vid real soon so you guys can critique me ....

trinity

 

[pwr_machine]

I squat with my new balance which as I have just read the thread about bigguns15 and her problens I can see what you guys are talking about with the whole shoe concept. trinity

Did you notice the comparison between her deadlift shoes and squat shoes? She still looks much more comfortable in her squat shoes which do have slight heel. However, I can see where tennis shoes may pose a problem due to a soft, unstable sole.

 

[IronLion]

I have a problem with the inside of my hip, like the adductor tie in. I always have done things to strengthen my adductors like side seld dragging, and explosive side steps with weight. So I don't think mine is from a muscle imbalance problem.

I finally realized recently that mine was hurting b/c I am too flexable. I am so comfortable in a squat position and below parallel that I was doing my box squats way too low and not realizing it. This was putting all the stress on my hip to try to start the move. I was sitting to like a 12-14 inch box. I spent some time and found exactly where I was at parallel and set the box there and since my hip joint has felt a lot better...