Hip Flexibility/ Overhead Squat Troubles

[Gladiola]

I just can't get down into the deep squat position with the bar overhead WITHOUT my heels rising a bit. I just can't. Even if the bar is veery light.

Something's got to be wrong - it's not a balance issue. My coach hasn't paid any attention to it, but it's been frustrating the heck out of me.

Seems to be hip flexibility. Still not sure sure how this is possible considering I can get very close into a full split (my crotch is like 2 inches from the floor!), but apparently it is the hips that are the problem.

Aside from a split, I don't know what other ways to REALLY hit that hip flexor flexibility. In an attempt to do PNF, I even had my boyfriend push down on my shoulders as I attempted to rise like a split squat, then sink deeper in the lunge position, tilting my hips back to stretch again. Any other ideas?

 

[spatts]

Flexability plays a part, but stability could also be linked to hip strength. Your ability to keep your feet flat on the floor while arse to ankles requires enormous hip strength.

Calf flexibility can be an issue too.

Do you do anything specifically for hip strength?

 

[endpoint]

That problem went away for me when i let the bar ride back a little bit when lowering the body. not much...but enough to be inline with my center of gravity. I also found for me pulling the bar "apart" made the motion much eaiser

 

[benchmonster]

I know spatts will crucify me for this, but it is the first thing that came to mind.

Gladiola, females are built different than males. Less weight in the upper body and more in the booty, on average. My first thought was that if you are going ass to floor, like I do when doing overhead squats, then you are probably going to have to come off your heels to keep from falling over backward.

Most females (spatts note I said "most") who are post puberty do not have the ability to squat down ass to ankles without falling over backward, or raising on their toes, without falling over backward. It is a center of gravity thing.

You ladies tend to carry a higher percentage of your total body mass in the can, and that drags you backward. By the way, I personally am a fan of this sort of build, so don't think I am not, but the physics involved may not be playing in your favor.

B.

 

[Gladiola]

Do you do anything specifically for hip strength?

We snatch, we clean, we squat, we do some overhead work --- PERIOD! Oh, and some GM's & ab work. That's it. So, no.
That definitely could be a factor - considering my hip flexors are very often sore after squatting - more sore than any other part of me! Calf flexibility could be an issue too - too many days of wearing heels - I stopped wearing them regularly long ago.

BM - I don't see why anyone would be mad about that - it's simply anatomy that women have bigger hips & butts! I do have quite the booty - but the other woman I train with has a female build too & she doesn't have problems! Obviously it is posible - I've seen photos of Tara Nott, Gold medal winner, in the position & her heels are down. Yeah, she's not exactly "average", but it's physiologically possible. Robin Goad, another Olympian, has a "HUGE ass" according to my coach. I would presume she can overhead squat properly as well - despite the weight in the can. Both ladies can snatch double body weight, so they gotta be doing it right!

Any advice on moves to strengthen hips?

 

[spatts]

You're right...I'll crucify you. I gave you a personal demonstration of a narrow and an extra wide squat...ass to ankles, feet flat. I remember asking Arioch, W6, and others about your opinion on this matter (because I had never heard such a thing) and the general concensus was "Where did he get that?" Must be up there with "Chicks can't do pull-ups" and "Chicks can't do loop push ups." My arse isn't tiny, especially compared to the rest of me, and I have no trouble with it whatsoever.

Gladiola, to strengthen hips I use a couple regular moves. One is a hip thrust on a pulley. Just like it sounds...you balance your weight back, and pull the rope toward you by thrusting the hips forward. 2nd, belted dips. You would need to get a couple things to stand on that are high enough to allow weights hung by chains to a belt around your waist to decend without hitting the floor. You hold on to something in front of you (power rack), and squat ALL the way down, and raise up using a hip thrust. That's was a crappy description...I'll look for a pic. Third, band presses. Make sure your hips are below your knees...like sitting on a low box. Double over a mini band, and wrap around your kneees. Spread your feet as wide apart as possible, and press your knees out.

I'll try to find pics of all 3 for you.

 

[benchmonster]

I knew that would get your attention Spatts.

I got it from a science fair exhibit I saw as a kid, actually where they had 100 males and 100 females squat ass to ankles while sitting down there, they wrapped their arms around there knees.

The guys could do it, and the gals could not, unless they were pre-pubescent. It was a lesson in physics. So I did not pull this out of thin air.

Now quit talking about your butt, I am getting distracted.

And to all reading this, spatts is an exception to this rule, as am I. She can do that sort of a squat, and I cannot. There are exceptions to every rule.

I cannot do it, cause there is too much of me at the fulcrum.

Why Spatts can do it, I canno explain. I don't think the laws of physics apply to her, because she decided that they do not. For those of us that know her personally, you will agree, if spatts decides something is going to happen, it just does, regardless of little things like gravity, or inertia, or physics.

B.

 

[endpoint]

http://groups.yahoo.com/group/Supertraining/message/5561


that has a bit about flexablility in the OHsquat and snatch

 

[spatts]

Benchmonster, so far I'm not seeing a case for gender. Looks to me like it has to do with leg length and torso length and how well they couter balance one another with the pelvis as the fulcrum.

http://boards.elitefitness.com/foru...patterson+OR+spatts+OR+spats+OR+spatt+OR+spat