Germans don't know how to squat!

[RippedtotheBone]

Hi guys,
I need some help. I have been weight training on and off for about four years now. But I've seriously gotten into it four month ago. Since then I've made some great progress. Now I would like to integrate some Powerlifting exercises like the squat, deadlift and clean & press. I have read many articles about how to perform these exercises since I don't want to get injured while doing them. The problem I've got is doing squats without lifting my heels of the floor. I don’t want to elevate my my ankles on a plattform or a board since I want to learn how to do the squat the “right way”.
I have already tried to letting my hips travel back further while lowering into the bottom position but then I can’t help but to slightly round the bottom part of my lower back. Is this dangerous? I have seen this slight rounding of the back while people do straight-legged deadlifts.
Another problem of doing the squat this way is keeping the torso upright. If I try to keep it upright I have a hard time not falling over backwards.
Is not being able to leave the heels on the floor a common problem of squat-beginners?
I have already talked to a chiropractic about this problem of mine and he suggested that I do the “Wall Bent Knee Calf Stretch”. Now I have been doing this stretch on leg days and on short-distance sprint days but I can’t see any improvement yet.
Is there anything else I can do?
What other exercises are there to improve ankle (achilles tendon) flexibilty?

I’ll be happy about any tips and suggestions!

Grüsse aus dem guten alten Deutschland,

Euer Ripped

 

[Eazy E]

Nasser can't squat ?

Yep u need to go light and work on form bro.

 

[RippedtotheBone]

Dankeschön Eazy E, I will do that.

 

[MadCow1]

The weight is the key and also finding out which technique works best for you. Try experimenting with high and low bar positions on your back as well as wider or narrower stances. Find out what's best and work up - the strength will come quickly.

You may also begin a stretching regimen for more flexability which contributes to heel lift.

 

[bigmag]

I'm with Eazy E....I used to powerlift before I got into bodybuilding....Every time I would workout on anything, I would use just the bar to get the feel of the lift and make sure my form looked good, then I went up higher. My advice for you, as far as your heels coming off the floor, is to stick your ass futher out behind you. That should help, but be carefull not to stick it out to far. Make sure your shoulders don't go past your knees. That should help you out. pm me if you need any advice. Good Luck and train hard!!!

 

[RippedtotheBone]

Hallo ihr Eisenstemmer,

my form is getting better day by day. You guys (this includes all the women) have been a great help with all the tipps and advice you gave me.

To BigMag:
Thanks for the offer of the PM. I may make use of it.

Servus,

Mario Fringes

 

[edgecrusher]

I used to have a similar problem w/ my heels coming off the ground. The thing that helped me most was to incorporate standing calf raises in my warm up. The trick to this though is to stay in the bottom position of the movement for a count of 2. This helps to strech the muscles in the lower leg, making the movement easier to perform.

 

[BodybuildingUniverse]

this is common with a lot of lifters, powerlifters or not.

I have very flexible ankles myself but I would just say that practice will make it perfect for you. One thing might be to try to really widen up your stance. Make sure to point those toes out at a good angle too. And really SIT into your squats, stick that butt out, arch your back and really fight to stay upright.

Big squats a coming…did you catch the squatting demonstration at FIBO a few years back? A german I believe did like 72 reps with 225 - wow!

 

[Nico Cujo]

Buy a pair of ADIDAS weightlifting shoes, they're made in Germany. They will help your balance. That's the brand that most of the world's olympic weightlifters wear.

 

[RippedtotheBone]

Thanks again for the advice!
What has also helped me a lot was integrating the weighted Squat Stretch into my routine.

Und Tschüß,

Euer Ripped