I can't squat

I can't fricking squat to full depth. I either have to lift my heels off the ground or not reach full depth. Also, if I squat wider I can get more ROM but it feels like my abductor is going to pop. Front squats suck too because they give me trap imbalances from holding the bar.

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  1. 11 months ago
    Anonymous

    western spy

  2. 11 months ago
    Anonymous

    >Heels off the ground
    How's it feel to get mogged by every slav ever

  3. 11 months ago
    Anonymous

    just don't go to full depth. your legs will still get stronger even if you aren't impressing IST form nazis

    • 11 months ago
      Anonymous

      But then I'll have inconsistent ROM

      • 11 months ago
        Anonymous

        I can't fricking squat to full depth. I either have to lift my heels off the ground or not reach full depth. Also, if I squat wider I can get more ROM but it feels like my abductor is going to pop. Front squats suck too because they give me trap imbalances from holding the bar.

        Unless you’re training to compete in powerlifting you’re overthinking things. Do what you safely and comfortably can. You will get gains. Everyone’s body is different. It’s about hip joint mobility and the way the bones are shaped. I have to squat wide stanced with my toes slightly pointing out.
        Basketball players and sprinters will mainly do half squats, because it supports what they train for.
        If you’re training to build your physique, then form doesn’t matter as long as it’s safe AND optimal. So if you cannot squat to depth, then do what you can. Add a set or two of box squats if you’re that worried about it, or do a whole extra set of squats at the end.

    • 11 months ago
      Anonymous

      Wear elevated heels & if that's insufficient just do hack squats. Your quads will thank you.

      Problem is that if OP gets decently strong he'll be squatting serious weight for half reps which has a terrible stimulus to fatigue give & take. Plus inconsistent ROM.

  4. 11 months ago
    Anonymous

    Work on your ankle mobility and in the meantime get som squat shoes

    • 11 months ago
      Anonymous

      I've worked on ankle mobility for over a year. Made improvements but not enough. I squat barefoot

      • 11 months ago
        Anonymous

        Stretch your calves immediately before squatting. Changing your long-term ankle mobility is very hard, it's much easier to loosen them up just long enough to do your workout. If all else fails there's no shame in just squatting on a wedge.

        • 11 months ago
          Anonymous

          >Stretch your calves immediately before squatting
          don't do this. it creates mustard gas in your ankles

  5. 11 months ago
    Anonymous

    Do low bar. Some people just cant high bar squat to depth no matter how much they stretch their shit.

    • 11 months ago
      Anonymous

      Low bar makes it worse because I have to bend over more to stay balanced

    • 11 months ago
      Anonymous

      Bullshit, everyone can highbar, it's a flexibility issue, play around with narrow to wide stances, it's hip socket related. Do reverse Nordics and leg raises

    • 11 months ago
      Anonymous

      nah, front squats and high bar are way easier.
      Low bar I have to bend over more.

      I can't fricking squat to full depth. I either have to lift my heels off the ground or not reach full depth. Also, if I squat wider I can get more ROM but it feels like my abductor is going to pop. Front squats suck too because they give me trap imbalances from holding the bar.

      What I do is rotate my feet outwards, and let my knees track forwards and outwards.

      If my 67 year old dad(obese) can do an ATG bodyweight squat you can too.

    • 11 months ago
      Anonymous

      low bar is an absolute meme and abomination. I do squats to work my legs, mainly my quads. Not my hip flexors and lower back.

  6. 11 months ago
    Anonymous

    Look in to zero-drop / minimalist footwear. It's the only thing I've ever actually seen cause a meaningful improvement in ankle mobility.

  7. 11 months ago
    Anonymous

    I'm in similar boat as you, can't even get to parallel on back squats because my femur:torso ratio is ridiculous. Tried front squat for a while which felt much more natural but never had the wrist flexibility for them and got tired of bruising up my front delts trying them the other way, eventually I got to a certain weight where the bruises would not heal by the time I was ready to train legs again. Eventually I abandoned squat altogether and am just doing leg press/extension/curl and dumbell lunges, not ideal but I guess better than doing dogshit quality squats. On the plus-side my deadlift is going great, I'm at 300 lbs 3x5 and adding 10 lbs to it every other week.

  8. 11 months ago
    Anonymous

    It's not anything to do with flexibility, it's squat form. Rippetoe has talked about this, he's never coached a single person where flexibility was the limiting factor in reaching depth.

    • 11 months ago
      Anonymous

      Rippetoe also teaches how to stretch for abductor flexibility in his book

    • 11 months ago
      Anonymous

      Where can I find Rippetoe talk about this

      • 11 months ago
        Anonymous

        I think I heard it on his podcast but you could probably search flexibility on his forum

  9. 11 months ago
    Anonymous

    do more squats until you don't have to
    do stairmaster
    stretch

  10. 11 months ago
    Anonymous

    Put two 5lb plates on the ground and put your heels on them

  11. 11 months ago
    Anonymous

    you gotta wear high heels man. it's the only hope for squatlets.

  12. 11 months ago
    Anonymous

    Widen foot stance
    Point toes out at a shallow angle
    Increase ankle dorsiflexion

  13. 11 months ago
    Anonymous

    >Front squats suck too because they give me trap imbalances from holding the bar
    Explain what abomination of a technique are you doing to achieve that?

  14. 11 months ago
    Anonymous

    Try a hex bar zercher squat

  15. 11 months ago
    Anonymous

    same issues OP. ive started recently just doing deep knee bends/hindu squats instead of flat footed. Ive spent years fixing my bad ankle, stretching, chiro, pt, etc and its made a noticeable difference, but still isnt enough to squat properly even with lifting shoes. Trying to just squat anyways and hope it works out doesnt help, just caused me imbalances and my numbers capped really fast cuz form issues (weight would fall forward cuz hips shoot back since knee cant track over front of foot)

  16. 11 months ago
    Anonymous

    gays in this thread arguing over how to squat.
    Black person its not hard, rest the bar on the shelf on your back, unrack, step back, deep breath so your core is engaged and your upper back isnt rounding, then just fricking go down and keep the bar over your mid foot.
    Its not hard, stupid c**ts.

  17. 11 months ago
    Anonymous

    stop being a pussy and train on form.
    squat with empty bar or nothing but try to achieve perfect form.

    A good exercise is to squat like 20 cm from a wall... keep trying until you can squat like this without leaning forward and with opening your hips completely while remaining upright.

    Your squat will improve notably

  18. 11 months ago
    Anonymous

    So I was doing pause ATG squats yesterday and completely fried my lower back. What gives?

    • 11 months ago
      Anonymous

      you round your back in the deepest part.

      train abs and form.
      (keeping your abs tight will prevent rounding)
      also ease up on the atg. make sure your form is good first.

  19. 11 months ago
    Anonymous

    Hex. Bar. Zercher. Squat

    It's not rocket science.

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