squat flexibility - how to improve it?

[silver_shadow]

i recently convinced my girlfriend to work out with me. so i told her how good squats are. when i had her actually start some warmups i noticed her not going all the way down. she was some way above parallel. so i try showing her how to arch her back and getting down but she seems to fall forward. now personally, i have never had any flexibility issues, olympic and PL squats come naturally so i wasn't sure exactly how to try and remedy the situation... any suggestions?

would a PL squat be a better option?

 

[petpre61]

I encountered the very same problem with my g/f and I dont think it is a flexibility issue, wasnt with her at least. she had to get used to the movement first and learn how to move her bodyweight during the squats in order to not lose her balance.
what I did was putting a board under her heels this helps a bit and I guided her through the first couple of squats with holding her hands and later on just standing there with my hands so she could grab them if she loses balance. worked well for me - maybe give it a try. I did it without a bar by the way

 

[silver_shadow]

ok so her toes were on the ground and her instep was supported? is that right?

 

[petpre61]

ok so her toes were on the ground and her instep was supported? is that right?

you try to mimic the stance as if you are lifting with oly shoes and a raised heel. you could put a plate under her heels as well (2x 2,5kg for example). just for the beginning and remove them later on.

 

[silver_shadow]

ah ok... will give it a try!

 

[TomoUK]

i recently convinced my girlfriend to work out with me. so i told her how good squats are. when i had her actually start some warmups i noticed her not going all the way down. she was some way above parallel. so i try showing her how to arch her back and getting down but she seems to fall forward. now personally, i have never had any flexibility issues, olympic and PL squats come naturally so i wasn't sure exactly how to try and remedy the situation... any suggestions?

would a PL squat be a better option?

Ive taught a few people to squat (men and women) and i have found that if they dont pick up the movement easily teaching the squat from the bottom up (like rippetoe) seems to work well. if they already know what the bottom position feels like then they seem to be able to slip into it more confidently. Over balancing forwards is probably just from not having the confidence to sit back so putting somthing under the heels as petpre said would help. Also try (if u havent already) telling her to push her knees out so she can sit between her legs.

 

[BiggT]

In my opinion, PL squats aren't even squats and are never an option unless you're a PL......I would give it few more sessions. Maybe go through the motion with no weight, a lot of people at first don't even know their heels come off the ground simply because they don't know they aren't supposed to.

I've never seen a girl in the gym who had an ongoing tightness/flexibility issue, like petpre said, I doubt that is even the problem......it just takes a little practice to become efficient on a lift......I'd say give it 2-3 more times.

 

[coolcolj]

see some recent links I posted in the front squat vs back thread

 

[Reakt]

Get her to stretch her hip flexors, hamstrings, glutes and the butterfly stretch 4 times a day 30 seconds each. Also get her in a rock bottom squat with her bodyweight and to push out her knees with her elbows and sit there in the proper position for a while then do some bodyweight repititions.

This is what I did and I couldn't even brake parallel with out my back looking like a half moon.

 

[s8nlilhlpr2]

my GF had exactly the same issue at first. Any time she hit near parallel her knees would come in, and heels off the floor. I've had her practice stretching at the bottom position, work SLDL, Box Squats, and some GM's as she's able. She can consistently hit below parallel now, her balance still needs a little work, and it took about 2 months to fix.

She was PISSED at first 'cause I squat so easily, and she would get frustrated and quit b/c she kept falling forwrds. Box squats were good for her, 'cause they taught her to sit back and not fall forward. Also, gave her a definitive depth that she had to hit or couldn't count it.

 

[Sub-Zero]

Ive taught a few people to squat (men and women) and i have found that if they dont pick up the movement easily teaching the squat from the bottom up (like rippetoe) seems to work well. if they already know what the bottom position feels like then they seem to be able to slip into it more confidently. Over balancing forwards is probably just from not having the confidence to sit back so putting somthing under the heels as petpre said would help. Also try (if u havent already) telling her to push her knees out so she can sit between her legs.

agreed.


get her to sit exactly like the dude in this picture
http://www.mercola.com/2004/jul/28/fear_the_squat_fig4.jpg

(sorry for the intestines not sure what thats about),

and have her stand/squat up from there, then go back to that position from standing, shell know what shes looking for

 

[Scotsman]

In my opinion, PL squats aren't even squats and are never an option unless you're a PL......I would give it few more sessions. Maybe go through the motion with no weight, a lot of people at first don't even know their heels come off the ground simply because they don't know they aren't supposed to.

I've never seen a girl in the gym who had an ongoing tightness/flexibility issue, like petpre said, I doubt that is even the problem......it just takes a little practice to become efficient on a lift......I'd say give it 2-3 more times.

That has to be the most assinine thing I have ever heard.

Cheers,
Scotsman

 

[BiggT]

That has to be the most assinine thing I have ever heard.

Cheers,
Scotsman

Well....on here I'd bet good money it's far from the most assinine thing you've ever heard, let me explain.....

I figured it would offend someone and was gonna go back and edit a little, I never got the chance though......I don't know how to say it without being overly careful and adding a disclaimer, but what I mean is paralell is a rule, it's not the measuring stick for a correct squat..... outside of a PL meet it is a half squat, in my opinion (for whatever it's worth) the only reason to do a power squat is if you're entering a PL meet....many people have different opinions on it, I offered mine....SS started the thread, we're familiar with each other and ''know'' each other so to speak, I am certain he knows what I mean and didn't take offense, it's one of those things that can be taken the wrong way when posted on an open forum by people you don't really know..........if anybody else took offense, I apologize.

 

[Andalite]

ill tell u what i do with my gf - i make her do Ass to Grass BOX Squats.....ill post more later but for now..

 

[silver_shadow]

Well....on here I'd bet good money it's far from the most assinine thing you've ever heard, let me explain.....

I figured it would offend someone and was gonna go back and edit a little, I never got the chance though......I don't know how to say it without being overly careful and adding a disclaimer, but what I mean is paralell is a rule, it's not the measuring stick for a correct squat..... outside of a PL meet it is a half squat, in my opinion (for whatever it's worth) the only reason to do a power squat is if you're entering a PL meet....many people have different opinions on it, I offered mine....SS started the thread, we're familiar with each other and ''know'' each other so to speak, I am certain he knows what I mean and didn't take offense, it's one of those things that can be taken the wrong way when posted on an open forum by people you don't really know..........if anybody else took offense, I apologize.

yea lol, i'm familiar with T's views on PL squats.

oh yea and lmao at the intestines... looks like something they'd show first time campers!

s8n... yes chicks get pissed off! it's difficult when there's that variable too.

will try the box squats/GMs/deads options plus practise weightless squats with the heel raised.

 

[s8nlilhlpr2]

s8n... yes chicks get pissed off! it's difficult when there's that variable too.

Sounds like a good plan, just don't let her give up. I'm actually not a fan of using the block under the heels, but to each his own.

Even funnier than her squatting was trying to teach the clean! The bar is easy, she can pop it hard, but it kept nailing her in the boobs and falling back down!!

Sports bra + ace bandage + duct tape = win!
Regular bra = bruised tits and me rolling on the floor laughing!

 

[Scotsman]

Well....on here I'd bet good money it's far from the most assinine thing you've ever heard, let me explain.....

I figured it would offend someone and was gonna go back and edit a little, I never got the chance though......I don't know how to say it without being overly careful and adding a disclaimer, but what I mean is paralell is a rule, it's not the measuring stick for a correct squat..... outside of a PL meet it is a half squat, in my opinion (for whatever it's worth) the only reason to do a power squat is if you're entering a PL meet....many people have different opinions on it, I offered mine....SS started the thread, we're familiar with each other and ''know'' each other so to speak, I am certain he knows what I mean and didn't take offense, it's one of those things that can be taken the wrong way when posted on an open forum by people you don't really know..........if anybody else took offense, I apologize.

The depth depends on what fed you are lifting in. USAPL guys have to get the center line of the hips below the knees. Some just have to have hamstrings parallel. I agree that the latter is more of a half squat but I know I always take my squats to the bottom of the well.

Cheers,
Scotsman

 

[st8grad]

ill tell u what i do with my gf - i make her do Ass to Grass BOX Squats.....ill post more later but for now..

How can you go ass to grass with a box squat?

 

[Scotsman]

How can you go ass to grass with a box squat?

Use a low box like 6" or so.

Cheers,
Scotsman

 

[Protobuilder]

goblet squats

http://www.crossfit.com/discus/messages/22/20484.html

google it for more info