Squatting Woes

  1. Squatting Woes


    I seem to be having some problems with squatting lately. In the past few months I have gone to using a slightly wider stance, and placing the bar lower on my back than I used to. I can definitely move weight much easier this way and hit depth better so I really like squatting this way. Only thing is my hips have begun bothering me doing this, to the point where I can't go above 315 even without my hips beginning to hurt. I really enjoy powerlifting, and squatting and would feel extremely inadequate if I could no longer squat in meets (jk of course..well kind of). Does anyone have any suggestions for things that I can do to help strengthen my hip flexors? I have been doing a lot of stretching for them, and rolling out my hips on a foam roller but it's not really helping that much...


  2. Damn.. I was going to advise stretches and foam rolling.. looks like you've got those going already, though..

    Hmm.. If you're not already, incorporate front squats with a not-so-wide stance, in addition to what you're already doing, of course. Also, unilateral lower body movements: lunges, split squats, etc... could possibly help quite a lot.

  3. Thanks Ozarka, I am gonna have to try incorporating those into some workouts to see if it helps!
    •   
       

  4. Talking


    I had the same issue buddy. Lunges helped, and laterall lunges with dumbells. Also, and i know it looks gay, the machine that is made for your inner and outer hip flexors works AWESOME, it helped me break 405, recently

  5. for a few months i tried widening my squat stance because i always saw powerlifters had realllly wide stances. During that few months i developed a pain in my right knee. Finally over weeks of trying different things, i finally figured out going that wide was putting excess pressure on my knees. I am a firm believer in just a tad more than shoulder width. I just did 360 last max and have no knee issues since i went back to my regular stance.

  6. Quote Originally Posted by Brad2131 View Post
    for a few months i tried widening my squat stance because i always saw powerlifters had realllly wide stances. During that few months i developed a pain in my right knee. Finally over weeks of trying different things, i finally figured out going that wide was putting excess pressure on my knees. I am a firm believer in just a tad more than shoulder width. I just did 360 last max and have no knee issues since i went back to my regular stance.
    see, i would think a more narrow stance would hurt the knee more, but maybe not. I myself go shoulder with or tad more, toes pointed out about 30 degrees.

  7. Do you wear briefs when you squat?

    You may also be having a problem activating the correct muscles when squatting, Try doing some glute bridges, and the band good mornings before you squat for 1-2 sets of 25. Also to make sure your abductors are firing correctly take a medicine ball and squeeze it with your legs as hard as you can for 10-15 seconds. You want to place it as high up in your inner thighs as you comfortably can.
    Muscle Pharm Rep

  8. you may also want to look into some mobility drills.
    SFW and GFH

  9. No one has mentioned hip flexor training yet. Working on those has definitely helped my stability getting to the hole in the past.

  10. Quote Originally Posted by Brad2131 View Post
    for a few months i tried widening my squat stance because i always saw powerlifters had realllly wide stances. During that few months i developed a pain in my right knee. Finally over weeks of trying different things, i finally figured out going that wide was putting excess pressure on my knees. I am a firm believer in just a tad more than shoulder width. I just did 360 last max and have no knee issues since i went back to my regular stance.

    do you have a video of your form? just this past weekend I saw a kid doing wide stance squats, but his knees were collapsing in. If you can, video your form and hook us up, at this stage it's all guesswork.

  11. I do not wear briefs when I squat, but I have them and am going to start wearing them while squatting/deading. Well today I did the normal warm up of rolling out on a pvc pipe before my lift. I stretched out my hip flexors for around 10 minutes and then began to squat. The first few sets kinda hurt, but the weight felt pretty light, so I kept going up, and on my last few sets of 5 I really concentrated on keeping my core really tight with my stomach tight, and really sitting back into my squat. I noticed almost no pain, and managed to get up to 365 with no pain so I was pretty happy with that. I then took some of your guys advice and did 4 sets of front squats, and 2 sets of lunges. Hopefully I can get the pain to complete subside before my upcoming meet! I decided either way I'm squatting though, lol but I refuse to squat less than I did at the last meet so this should be fun.

  12. Quote Originally Posted by BigKrabbe View Post
    I do not wear briefs when I squat, but I have them and am going to start wearing them while squatting/deading. Well today I did the normal warm up of rolling out on a pvc pipe before my lift. I stretched out my hip flexors for around 10 minutes and then began to squat. The first few sets kinda hurt, but the weight felt pretty light, so I kept going up, and on my last few sets of 5 I really concentrated on keeping my core really tight with my stomach tight, and really sitting back into my squat. I noticed almost no pain, and managed to get up to 365 with no pain so I was pretty happy with that. I then took some of your guys advice and did 4 sets of front squats, and 2 sets of lunges. Hopefully I can get the pain to complete subside before my upcoming meet! I decided either way I'm squatting though, lol but I refuse to squat less than I did at the last meet so this should be fun.
    Good luck Buddy!!
  

  
 

Similar Forum Threads

  1. squatting day after pin
    By TylerDurden7 in forum Male Anti-Aging Medicine
    Replies: 4
    Last Post: 02-10-2010, 11:48 PM
  2. Squatting
    By Sporter in forum Training Forum
    Replies: 11
    Last Post: 06-15-2009, 09:16 AM
  3. Squatting problem
    By jjm in forum Exercise Science
    Replies: 9
    Last Post: 10-27-2006, 11:39 AM
  4. Fantasy Woes
    By BingeAndPurge in forum Sports Talk
    Replies: 6
    Last Post: 12-27-2005, 01:38 PM
Log in
Log in