Unable to do proper form squats

[jhc]

Hi,

For whatever reason, I would appear to have very short gastrocnemius muscles. If I try to squat, my knees will only reach an angle of about 90 degrees before my heels come off the ground. I've been doing stretches to try to lengthen my gastrocnemius, but progress has been very slow going. Anyone have any suggestions, or know why these particular muscles are so short? I have no other issues with flexibility. My other muscles seem to be of average or better flexibility.

 

[bignate73]

short soleus as it would seem. sit in a seated calf raise machine with light to medium weight on it and just allow it to stretch you.

 

[jhc]

Do you think this is probably just due to normal genetic variation, or could it be a byproduct of a sedentary lifestyle, or what?

 

[s8nlilhlpr]

You know, a lot of people have problems going deep when they first start squats. How long have you been working on them? How narrow is your stance?

 

[Extra_Strong]

can you squat down with no weight? with your heal down? hold on to a bar or what ever and just squat down?

I think it is just a balance thing. if you can stand all the way up flat footed then you should be able to bend down.

 

[jhc]

can you squat down with no weight? with your heal down? hold on to a bar or what ever and just squat down?

I think it is just a balance thing. if you can stand all the way up flat footed then you should be able to bend down.

It's definately not just a balance thing. No matter what I can't get my knees past about 90 degrees before my heels come off the floor. The muscles are just short. For instance, if I stand up and try to touch my toes, I'm about an inch or two shy and I can feel the muscles in the back of my calves straining like hell.

 

[bignate73]

Do you think this is probably just due to normal genetic variation, or could it be a byproduct of a sedentary lifestyle, or what?

some people don't actively stretch their calves with a bent knee. the common stretch is for the gastroc (straight leg), not the soleus (bent knee). I think it could have to do with balance and form as well. trying to keep the torso too upright is a common thing and forces the hips forward, knees forward and ultimately ankles.

 

[jhc]

some people don't actively stretch their calves with a bent knee. the common stretch is for the gastroc (straight leg), not the soleus (bent knee). I think it could have to do with balance and form as well. trying to keep the torso too upright is a common thing and forces the hips forward, knees forward and ultimately ankles.

Ok, now that I think about and experiment some more it's become obvious that I have no problem with soleus flexibility. I could stick my heel up my ass if I really wanted to. You're right about the form and balance thing. Even bending my torso forward all the way, I simply fall over backwards if I keep my feet flat on the floor. If I stick my arms out in front of me, I can just *barely* balance with my feet flat. As soon as I move my arms up toward the proper position, I tip over. I suppose it would be rather humorous to watch if anybody else were here.

 

[Extra_Strong]

so you believe it is just balance? or that your body is capable u just need a little practice.

I myself had a lot of trouble with this in the beginning I had to start with no weight and convince myself it was possible and then it did not take much time and it became very natural.

 

[Protobuilder]

I too had this problem and it was very frustrating. I would just fall on my ass if I tried to get deep while holding just a bar or broomstick on my shoulders. I looked high and low for help, stretched everything, looked for my weak link, etc., and you know what helped the most? Squatting barefoot and widening my stance some. How tall are you? Are you trying to keep a pretty narrow stance?

Also, it just takes practice. Just keep drilling the form w/ the bar or w/ just a little weight (weight helps you sink into the hole some).

 

[Ozz2001]

Ass down knees should go forward over your feet..It works for me, i can hit bottom now no problem does take time and practice to master..Stick with it

 

[resonator]

I have the same problem. Try squatting in olympic lifting shoes with a heel. Or if you don't feel like investing in them, try placing some 25lb plates (or something stable) under your heel to elevate them slightly. This allows me to get ATF every time, effortlessly.

 

[jhc]

Thanks for the input everybody. I've found a link with some good information that jives with what many of you are saying.

Dorsiflexion Inflexibility
http://www.exrx.net/ExInfo/Inflexibilities.html#anchor13355148

 

[blueta2]

Hi,

For whatever reason, I would appear to have very short gastrocnemius muscles. If I try to squat, my knees will only reach an angle of about 90 degrees before my heels come off the ground. I've been doing stretches to try to lengthen my gastrocnemius, but progress has been very slow going. Anyone have any suggestions, or know why these particular muscles are so short? I have no other issues with flexibility. My other muscles seem to be of average or better flexibility.

I have the same problem. I thought I was crazy cause many ppl where telling me it was all about my balance. I am very balanced.
I'm not sure why I cannot squat with a bar, but the suggestion to have a further stance seems to help me. My heels still come off the floor, but my ass looks great so who cares...heh!

 

[Extra_Strong]

I have the same problem. I thought I was crazy cause many ppl where telling me it was all about my balance. I am very balanced.
I'm not sure why I cannot squat with a bar, but the suggestion to have a further stance seems to help me. My heels still come off the floor, but my ass looks great so who cares...heh!

we need pics

 

[blueta2]

we need pics

;-)

 

[jhc]

Oh yeah, I suppose I should add a little something. I was initially confused about which muscles are doing what. I incorrectly surmised that it was the shortness of the gastrocnemius that effected squats. It is, as someone pointed out, actually the soleus. The gastrocnemius is stretched when the leg is straight and you bend the foot toward the body, and the soleus is stretched when the knee is bent and you bend the foot toward the body. It took me a bit to get this wrapped around my head properly.

 

[Extra_Strong]

Oh yeah, I suppose I should add a little something. I was initially confused about which muscles are doing what. I incorrectly surmised that it was the shortness of the gastrocnemius that effected squats. It is, as someone pointed out, actually the soleus. The gastrocnemius is stretched when the leg is straight and you bend the foot toward the body, and the soleus is stretched when the knee is bent and you bend the foot toward the body. It took me a bit to get this wrapped around my head properly.

so have you decided that the problem is balance? or that the muscle is to tight?

http://www.iowastrong.com/images/squat.gif


can you get into this postion with out any weight? by holding on to a bench or a side of the squat rack? if you can than that should prove that it is not flexablity.

if you can do that then you can lower yourself to that positoin still with no weight then let go of what ever is stabilizing you and try to stand up.

i bet it will only take a few times to start to get the feel. then try to drop slowly into the positoin with out holdingon to something. but keep it close so if you start to fall you have something to grab. and just practice.

then move to the bar slowly..

 

[resonator]

Arnie had the same problem,
[img=http://img156.imageshack.us/img156/4544/m2592vb.th.jpg]

 

[Extra_Strong]

Arnie had the same problem,
[img=http://img156.imageshack.us/img156/4544/m2592vb.th.jpg]

if it is a flexiblity problem this would work you could say start out with like a 25lb plate under your heal and later move to a 10 and to a 5 and to 2.5 soon nothing.

but i believe arnie did them on a board some time to try to reach the muscle at a different angle. not really cause he could not do them with out.

they believed in doing toes out and toes in and all that crap would help hit different areas of the muscle ... " waist of time"