need help squating deeper

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stone14 -> need help squating deeper (Apr. 13 2008 14:33:30)
iv been using some light weight in my flat to work on my form when squating since im not going to heavy squat for a while till my back is pain/ache free. also when im ready i want to start powerliftng. when i squat to just below parallel i feel very tight and unstable and alot of my consentration is on keepin the arch in my lower back which feels hard to keep when i go below parallel. anyone got any tips on how to be more flexible in this position? im stretching my hams/quads and glutes already. any thing else i can do? did any of your struggle to go below parallel when you 1st tried? how did you get past it? i dont want to lift heavy until i can go deeper moe easily so i can consentrate more on the lifts rather tha my lower back arch etc. i seen this test you can do on youtube. you stand facing a wall with a bar on your bck in squat position, then squat and you should be able to do it without touching the wall with your face. i cant, i also get pain in my knees when doing them like a worn down sort of feeling??

Ak_88 -> RE: need help squating deeper (Apr. 13 2008 14:51:41)
Try widening your stance

paj_mccarthy -> RE: need help squating deeper (Apr. 13 2008 15:46:03)
Also you can try to flare your feet out about 30 degrees - make sure that when you squat down your knees follow the same angle as your feet. Using this technique and a wider stance I've managed to deepen my squat quite a bit. Read Starting Strength by Rippetoe - there is 40 odd pages on how you can squat to get good depth along with other stuff.

paj_mccarthy -> RE: need help squating deeper (Apr. 13 2008 15:47:13)
You can download the e-book version from the link below Starting Strength e-book

stone14 -> RE: need help squating deeper (Apr. 13 2008 16:46:26)
yeh i use a wide stance, i cantget anywer near parallel with a shoulder width stance without leaning forward too much [&o]

stone14 -> RE: need help squating deeper (Apr. 13 2008 16:48:09)
quote: ORIGINAL: paj_mccarthy You can download the e-book version from the link below Starting Strength e-book ok cheers, which download do i click on there are 3 and dont say whats for wat? is it free? lol

Fat Pete -> RE: need help squating deeper (Apr. 13 2008 16:50:33)
What shoes are you wearing when squatting ?

stone14 -> RE: need help squating deeper (Apr. 13 2008 16:52:31)
nike shox, hard heels not the air ones

stone14 -> RE: need help squating deeper (Apr. 13 2008 16:57:06)
quote: ORIGINAL: Fat Pete What shoes are you wearing when squatting ? http://img410.imageshack.us/img410/7326/1304081651gd3.jpg

paj_mccarthy -> RE: need help squating deeper (Apr. 13 2008 18:19:56)
quote: ORIGINAL: stone14 quote: ORIGINAL: paj_mccarthy You can download the e-book version from the link below Starting Strength e-book ok cheers, which download do i click on there are 3 and dont say whats for wat? is it free? lol Anyone of the three - they are just different download sites. Yeah it's free.

Fat Pete -> RE: need help squating deeper (Apr. 13 2008 18:36:34)
You need a good, strong elevated heel to squat. Just a thought

sivvy1 -> RE: need help squating deeper (Apr. 13 2008 18:55:53)
pete, i though you used the titan boots, and i thought they were weren't heeled?

scruffy -> RE: need help squating deeper (Apr. 13 2008 19:10:58)
have you tried box squatting ?

Fat Pete -> RE: need help squating deeper (Apr. 13 2008 21:09:48)
quote: ORIGINAL: sivvy1 pete, i though you used the titan boots, and i thought they were weren't heeled? They have a heel, not a big one but a heel none the less

stone14 -> RE: need help squating deeper (Apr. 13 2008 21:24:12)
quote: ORIGINAL: scruffy have you tried box squatting ? no but i want to start doing them over normal bck squats, do they not cause pressure on your spine when you sit down???

stone14 -> RE: need help squating deeper (Apr. 13 2008 21:26:00)
quote: ORIGINAL: Fat Pete You need a good, strong elevated heel to squat. Just a thought can you get any cheap squatting shoes? any links? or what type of normal shoe/ trainer will do?

stone14 -> RE: need help squating deeper (Apr. 13 2008 21:59:35)
quote: ORIGINAL: paj_mccarthy You can download the e-book version from the link below Starting Strength e-book what software do i need to download this? i clicked on adobe reader but it wont down load to that, now it wont let me? im trying to use filefactory

paj_mccarthy -> RE: need help squating deeper (Apr. 14 2008 0:57:23)
quote: ORIGINAL: stone14 quote: ORIGINAL: paj_mccarthy You can download the e-book version from the link below Starting Strength e-book what software do i need to download this? i clicked on adobe reader but it wont down load to that, now it wont let me? im trying to use filefactory It is a RAR file so you will need WinRAR to extract it and then you can open it up in Adobe Acrobat. You can download winRAR from the web, go a google search for it.

Fat Pete -> RE: need help squating deeper (Apr. 14 2008 6:58:35)
on special offer it would seem. I have used these in the past, good boots http://www.pullum-sports.co.uk/clothing-and-shoes/shoes/powerlifter-lifting-boots/prod_125.html

stone14 -> RE: need help squating deeper (Apr. 14 2008 12:54:00)
quote: ORIGINAL: paj_mccarthy It is a RAR file so you will need WinRAR to extract it and then you can open it up in Adobe Acrobat. You can download winRAR from the web, go a google search for it. ok i have it on my comp with the WINRAR free trial, will i be able to save it to my comp before the winrar tril runs out? or will i need to buy winrar to keep it?

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