Ankles making it impossible to squat

No matter what I do, I cant get enough dorsiflexion in my ankles and I cant do a squat correctly at proper depth.

Fuck this shit. Ive been stretching my ankles for 3 weeks and now I have a fucked up back.

I have no idea why my ankles cant dorsiflex past 90 degrees

  1. 2 months ago
    Anonymous

    I get to a half squat position and then have to either do major butt wink or put my thorasic spine into flexion to get to proper depth

  2. 2 months ago
    Anonymous

    >kneesovertoesguy

  3. 2 months ago
    Anonymous

    God knows what dorsiflexing is, but I trained a kid who couldn't squat normally, his legs always caved in.
    I mainly made him start with the bar and guided his squat and by the time he his 1pl8 his form was better, but knees still caved in when squatting weightless.
    Then by the time he hit 2pl8 it was good form and squatting without weights didnt cave his knees in.

    • 2 months ago
      Anonymous

      Probably needed to strengthen his hip external rotators with clamshells or something

    • 2 months ago
      Anonymous

      >God knows what dorsiflexing is
      flexing in a dorsal direction, particularly of the hand at the wrist and the foot at the ankle.

      • 2 months ago
        Anonymous

        God knows what a dorsal direction is

        • 2 months ago
          Anonymous

          towards the back side. think dorsal fin.

    • 2 months ago
      Anonymous

      It's when you flex your 830 res at dorsia

  4. 2 months ago
    Anonymous

    It took me 2 years to get proper squat depth since I was in a similar situation, so don't worry about it OP and keep trying. In the meantime there are lots of other exercises you can do that focus on the same muscle groups squats do. Stretch every day!

    • 2 months ago
      Anonymous

      Like what?

      It just sucks ass because I cant do squat or lunges without curving my back and now my back is injured

      • 2 months ago
        Anonymous

        Are you able to post a video of your form?

        • 2 months ago
          Anonymous

          Yeah I can
          Where should I upload it?

  5. 2 months ago
    Anonymous

    Maybe try a wider stance, with toes pointed outwards.

    • 2 months ago
      Anonymous

      No shit Ive tried that

  6. 2 months ago
    Anonymous

    Wear squat shoes or squat on a wedge to reduce ankle mobility requirements and work on increasing ankle mobility.

    • 2 months ago
      Anonymous

      Kys gay

      • 2 months ago
        Anonymous

        Contribute something useful dyel

  7. 2 months ago
    Anonymous

    Haha dancing skeletons 🙂

  8. 2 months ago
    Anonymous

    You need to train longer
    kid you not I spent more than three months on it
    still can't do it without weight in my back
    but they're flexible enough to have good form

    • 2 months ago
      Anonymous

      What helped you do it?
      Just stretching for even longer?
      Why does more weight help?

  9. 2 months ago
    Anonymous

    do this

    • 2 months ago
      Anonymous

      Thats how I fucked up my back
      I was trying to hold the asian squat postion for longer than 10 seconds

      • 2 months ago
        Anonymous

        >asian squat postion
        It's not he asian squat, it's a fucking squat. You can do it too, white man. Don't blame limb ratios or insect chinkoid culture for why your fat immobile western hamstrings can't touch your calves. You almost certainly did it as a child instinctively, and I promise you can get there again eventually if you just keep trying.

        • 2 months ago
          Anonymous

          You are literally retarded

          • 2 months ago
            Anonymous

            You are the retard, retard.

          • 2 months ago
            Anonymous

            >call a basic universal movement "the asian squat"
            >quoted image is a moron who has never even seen an asian
            >oooh aaaah it broke my back it's too hard
            >get btfo by based klokov and a literal child
            >call others retarded to cover for your own problems

            • 2 months ago
              Anonymous

              Imagine going into an autistic rant over the semanitc use of the phrase "asian squat" when I never implied asians were special or that whites or children couldnt do it

              Holy shit you people are gamma males

              • 2 months ago
                Anonymous

                I will incorporate tibia raises as well since I havent been doing those

                everyone else has been unhelpful

                >not realizing that calling it the asian squat in your mind is just you coping and giving up
                >nobody is being helpful
                >reddit spacing
                The best way to get better at squatting is to squat more and squat lower as much as possible. I mean you should be trying to squat throughout your day - at home, at work, at the gym even on non-leg days. It should become comfortable enough that you could fall asleep while doing it.

                Also when you say you hurt your back while squatting, was it just bodyweight or with a barbell? Bodyweight squats no matter how gimped should never hurt your back. If it was weighted then that's more of an issue with bracing, not your ankles. You need to suck as much air into your stomach as possible, push against your stomach with your abs (as if someone were trying to gut punch you), and hold that for the entire lift down and back up. At the same time keep your chest up. Those steps hold true no matter how deep you are squatting.

              • 2 months ago
                Anonymous

                also forgot to add that there is a difference between a comfy bodyweight squat for relaxing or stretching, and a squat for safe and proper high bar form. you can do the left in that pic (and the emaciated moron further up) is the former, while the right is the latter.

              • 2 months ago
                Anonymous

                Like I said, you are literally retarded.
                It's just what the movement is colloquially called retard. There is no secret connotations.

                You need to taxonomically define the movement. If you just say "squat" thats vague. Low back barbell squat? Half squat? Front squat? Sissy squat? Split squat?
                When you say "asian squat" now everyone knows what youre talking about.

                I hurt my back while doing a body weight asian squat. I was trying to hold the squat as described in Starting Strength, and I felt a cramp or tear on my right side lower thorasic region of my back.

                Yes I did the suck air thing even making sure not just to puff my belly out but to also brace the sides of abs.

                If I squat on my tip toes, my form is perfect.

  10. 2 months ago
    Anonymous

    When you get to the gym, load up 85ish lbs on the bar and then drop to a squat with the bar across your quads close to your knees and try to get a deep stretch in your Achilles. Sit at the bottom position for a minute or 2 and it'll unlock some extra mobility for squats

  11. 2 months ago
    Anonymous

    >barely stretching for a few days
    >why i can't make progress
    Gee i wonder, stick with it for at least 3 months and then complain if you haven't made progress, if you haven't you are doing something very wrong.
    First make sure to warm up properly, move your ankle until your calves feel warm, that's when you are actually warm up (this applies to any exercise) then make sure you are hitting full rom on calf raises and tibia raises.
    You can stand in front of a wall at arm length apart and then lean on the wall on your elbows while keeping your feet on the same spot and do calf raises like that, this will stretch them out really nicely, then you do them on one feet and then add weight.
    For the tibia raises keep your heel on a elevated platform, put a weight on your feet, let it stretch down completely and the raise your toes as high as you can.
    Finally you can stretch out your calves and tibia.
    Do this after leg day, 2-3 times per week.

    Full rom strength training is far more effective for mobility than just stretching, stick with it for a few months and you will see improvement.

    • 2 months ago
      Anonymous

      I will incorporate tibia raises as well since I havent been doing those

      everyone else has been unhelpful

  12. 2 months ago
    Anonymous

    It took me over a year to fix mine don't be so impatient. You spent you're entire life getting that way it can't be fixed in a few days.

  13. 2 months ago
    Anonymous

    IST is gay
    Noone knows what they are talking about

  14. 2 months ago
    Anonymous

    If anyone is suffering from this problem

    You guys dont know what youre talking about

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