Trouble with squats

[2dagym]

I'm 5'11" myself with a 35-36" inseam, and when I was doing squats (quit due to bad back), I never felt I could go past parallel either. I didn't feel like my hips were coming out of socket so much, but was so afraid I'd loose control of the whole movement and come crashing forward. My height compromised me form. I've read it many times, that squats are more difficult for taller people.

If you do feel it might have to do with strength, I wonder if you used a leg sled or similar pressing machine, really building up your strength and stamana on it, then after you've master your new level of peformance in that exercise, attempt to master the lower squats???? Keep performing squats while mastering the leg press increases though, but don't try to take them past paralell until you know you built up more strength and stamana from doing the leg press, then when you do go for lower, incorporate Sassy's suggestions regarding the box squats. I know myself, I only go up in weight one exercise per bodypart at a time, and when I master that weight I pick another exercise for that bodypart to go up in, believing that I've built up enough strength from it to make the increase transition in the next one I go up in easier. I works great! Just some random thoughts to consider. Good luck !

 

[ironbabe]

Ok, so on the abduction machine (speaking from when I was regularly training before) I did feel that same feeling but it got better... I should have tried deep squats again back then and found out if it fixed it. Maybe just working those muscles in a full range of motion was the help.

Come to think of it, (sorry if this is TMI) when I'm on top (straddling) during sex I get the same feeling too, but that went away when I was training my ab and adductors back when I was in shape. I have it again but haven't thought about it much. I am just getting back into things again I guess I should put stretching in as part of my routine. Thanks for the info, I'll check the links out for some good stretches.

 

[Sassy69]

You do also hear things about women having trouble doing things that men can do because of different body structure, and I'd also consider the height thing. My suggestion w/ the box squats is that I would still do it w/ the bar, or even not a bar and just see about the range.

 

[ironbabe]

THIS IS IT!!! Now I know why I periodically struggle with sciatica! Thank you so much!



The piriformis syndrome


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The piriformis syndrome is a condition in which the piriformis muscle irritates the sciatic nerve, causing pain in the buttocks and referring pain along the course of the sciatic nerve. This referred pain, called "sciatica", often goes down the back of the thigh and/or into the lower back. Patients generally complain of pain deep in the buttocks, which is made worse by sitting, climbing stairs, or performing squats. The piriformis muscle assists in abducting and laterally rotating the thigh. In other words, while balancing on the left foot, move the right leg directly sideways away from the body and rotate the right leg so that the toes point towards the ceiling. This is the action of the right piriformis muscle.

 

[ironbabe]

I should note - the pain I was talking about before wasn't sciatica, but I see this all as a related issue. I don't have sciatica right now, but there are times in life when I felt completely helpless because of severe sciatica. I think the whole thing is because of the muscles being too tight. I will start stretching today.

 

[treilin]

I should note - the pain I was talking about before wasn't sciatica, but I see this all as a related issue. I don't have sciatica right now, but there are times in life when I felt completely helpless because of severe sciatica. I think the whole thing is because of the muscles being too tight. I will start stretching today.

That's common complaint of a lot of clients I see. Piriformis is overly tight and since the sciatic nerve passes under the muscle when it becomes in a state of contraction it presses down on the nerve and it sends the tingling and burning sensation down the leg. Easy fix with stretching and even a few neuromuscular massage sessions. To isolate just the piriformis being contracted lay on a flat table and if your feet want to turn to the sides then you also know for sure your piriformis is tight.

Same thing if you ever feel the tingling running down your arms. A lot of people confuse heart attacks, and carpal tunnel for a pinched nerve. They go into surgery and have similar problems when they come out. I'm not saying every situation but a lot. Same concept this time with the scalenes in the neck and/or the pec minor is overly contracted pressing down on the nerve.

 

[bluehen]

Ok, I can teach people how to do squats. I know proper form. But for some reason I can't get a proper squat done for the life of me. Once I go below parallel I feel like my hips want to come out of joint (and that is even with NO weight) . Is it because I am so tall and have extremely long legs? I have a 37 in inseam so I am all legs. I do also have alot of double jointed joints on my body, could it be that my hips are slightly double jointed too? Or is it just because I've never made myself struggle through it and get stronger in the low squat position? Anyone have some pointers? The wider I go it helps, but I am at a loss as to how to do deep squats with proper form.

You could have a couple of things hindering your squats. First are tight calves. Wheen you squat your lower leg and torso should stay parallel. If your calves are tight as you go down your lower leg can't move foward unless your heels come up, or you upper body compensates and leans too far foward. Another is tight hip flexors. If your hip flexors are tight your glutes get de-activated. This will cause an imbalance were your adductors overpower your weak glutes and cause your knees to come together. If this is the case you need to stretch the hip flexors and strenghten the glutes. On the flip side if your glutes are overpowering weak or tight adductors it will cause your toes to rotate out. In this case you will need to stretch out the adductors.

 

[ironbabe]

"Another is tight hip flexors. If your hip flexors are tight your glutes get de-activated. This will cause an imbalance were your adductors overpower your weak glutes and cause your knees to come together."

Oh, so that might be why my right knee wants to turn in when I'm coming out of a deep squat?


Well, from all these posts I can see i have something too tight in there in the hip-ish region. I need to just make it a priority to stretch and then I will report back to you guys....


Thanks all

 

[bw1]

Or is it just because I've never made myself struggle through it and get stronger in the low squat position?

I think you answered your own question

 

[ironbabe]

Yeah, probably. But I'm working on it.