MESO-Rx
Anabolic Steroids
Really struggling with depth on squats
- Thread starter jbil75
- Start date
Btcowboy
Member
I have issues too at times... one thing stuck in my head and is now a cue of mine... I think it was Mark Bell said spread the taint. It seems to work lol
Worf
Member
The box or videos is a good idea. Try altering foot position. I have trouble hitting depth if I’m too wide or too narrow.
Spread the taint huh. Lol I’ve never heard that one before
4Figgy
Banned
Watch out for butt wink if you go super low. I use a flat bench as a stopping point.
Could be a mobility thing or a fear thing. If you can hit depth with light weight it's probably fear. If you can't the "Limber 11" lower body mobility routine could help a lot. It did for me. Also goblet squats with a dumbbell or kettlebell can good warmups because they can kind of force you down deep.
Worf
Member
Btcowboy
Member
I knew Mark Bell was involved lol
It’s definitely a fear thing because today I just used 225lbs for a lot of sets of 5 with pauses and going low. I have a mental block hitting depth when I go “heavy” . I put heavy in quotes because my squat sucks.
I feel your pain, squat is my worst lift by far. Just keep practicing depth, film it regularly to keep it honest, and set the safeties so you know you won't die if you can't get back up with the weight.
Worf
Member
Mark Bell is always involved in mildly homo powerlifting innuendo.
Worf
Member
“When you feel like you’re close to parallel, just make sure you really hammer the hole“ Mark Bell , probably
Vincentino
Banned
I haven’t read the rest of the thread so others may have pointed this out, but I’ll offer some tips:
Mobility exercises/stretches prior to squatting are a MUST. Most of the time lack of depth comes down to one of 3 things: tight soleus muscle (lower calf/upper achilles), tight piriformis (muscle that stretches across the glute, or having an improper bar location in relation to your natural body mechanics during a squat, ie; low bar (resting between your upper trapezius and your rear delt) or high bar (resting on top of your upper trapezius). Additionally, something that can be hindering your mobility is a tight psoaz and/or hip flexor.
I recommend you checking out a page on either Instagram or YouTube called “Squat University”, the guy is a fucking genius and completely reworked the way I squat and enabled me to continue powerlifting even after having bulging disks in my lumbar spine. Hope this helps.
Will definitely check it out and thanks.
I find going only to parrelel actually pus much more stress on my knees. The patella tendons.
Goblets squats to warm up to hit lower, as a warm up.
a butt wink is because of anterior pelvic tilt.
Goblets squats to warm up to hit lower, as a warm up.
a butt wink is because of anterior pelvic tilt.
Going parallel putting more stress in your knees actually makes sense. Do you go ass to grass or below parallel then on heavy squats?
Yea i go, pretty close to ass the grass. I studied it can be bad going all the way ass to grass to because it strains the knee too. But from experience i have not felt that, as compared to just going parrellel. Parellel is just pain for me, on my knees, also i feel much more muscle activation going lower.
Worf
Member
Engage hamstrings , practice paused squats
Ridethelightningbarefoot
Member
Atg you get really good hams and glute engagement
Everyone pretty much hit the nail on the head but 3 things you may also want to try are ankle mobility drills.
Someone mentioned this earlier but here is a link I have used.
If it is sort of a "fear" thing, you may want to try walkouts with around 110% of your 1RM. This just gets you used to having a heavy weight on your back and kind of gets rid of the "Oh shit" factor.
Also just sitting in a low squat position to warm up for 2 min. has helped me.
