Squat depth

ironkiwi

Anyone have any good corrective exercises for gaining sufficient squat depth? The more I go into squat position my torso leans forwards and heels lift.

Mellor

Resting squats


That is dropping into a squat postion (unloaded) and holding it for a few minutes.
Start by holding as long as you can, work up to 5mins, then 10mins etc.

Zillah

ironkiwi wrote: »

Anyone have any good corrective exercises for gaining sufficient squat depth? The more I go into squat position my torso leans forwards and heels lift.

How is your flexibility? You might need to loosen up your hips and calves before you can get the right form.

deadlybuzzman

Mellor wrote: »

Resting squats


That is dropping into a squat postion (unloaded) and holding it for a few minutes.
Start by holding as long as you can, work up to 5mins, then 10mins etc.

These every evening while your watching telly especially if it's something with ad breaks.
I had the same issue as you and this fixed most of my issue.
When you can comfortably sit in the hole for time do the same during squat warm ups for 60 secs at a time with 40kg on your back.
Make sure you keep a nice body position and over time it will increase your range of motion.

BrokenArrows

You will not be able to increase your depth while maintaining your current weight.

Knock 40% off your current weight. Get your form and depth sorted. Then ramp back up to your current weight maintaining the depth.

Worked for me pretty quickly. I was back to my original weight in two weeks but with a deeper squat.

Alf Veedersane

BrokenArrows wrote: »

You will not be able to increase your depth while maintaining your current weight.

I presume/hope you mean the weight on the bar. It's not entirely clear...

whippet

one of my training partners was really struggling for depth on his squat .. could move any weight but just couldn't get down consistently. He was told to work on his ankle mobility .. so he spends about 10 minutes before each squat session working on his ankles and after a couple of weeks depth is no problem for him

ironkiwi

Mellor wrote: »

Resting squats


That is dropping into a squat postion (unloaded) and holding it for a few minutes.
Start by holding as long as you can, work up to 5mins, then 10mins etc.

Do I do this getting as deep as I can without lifting me heels or can I go down deep with heels rising?

ironkiwi

whippet wrote: »

one of my training partners was really struggling for depth on his squat .. could move any weight but just couldn't get down consistently. He was told to work on his ankle mobility .. so he spends about 10 minutes before each squat session working on his ankles and after a couple of weeks depth is no problem for him

I think it might be down to my ankle flexibility as I performed the ankle Dorsi flexion test and I have limited flexibility there. You have any ankle mobility exercises that work best?

conzy

Don't lift the heels, you are trying to gain ROM in the ankles.

Zillah

Alf Veedersane wrote: »

I presume/hope you mean the weight on the bar. It's not entirely clear...

What, you've never lost 40% of your body mass to improve form?

conzy wrote: »

Don't lift the heels, you are trying to gain ROM in the ankles.

I think that's kind of the point. He knows he's not supposed to but can't help it.

Dtp1979

Toe elevated squats??

bladespin

Dtp1979 wrote:

Toe elevated squats??

Been there, wobble squats!

Ass to grass isn't easy for most of us, been working on hip and ankle flexibility for a while.

Mellor

ironkiwi wrote: »

Do I do this getting as deep as I can without lifting me heels or can I go down deep with heels rising?

Don't let heels rise as this removes the stretch from the achilles area.
Just go as deep as you can comfortably hold.
Feel free to work on direct ankle work too.

Alf Veedersane

Zillah wrote: »

What, you've never lost 40% of your body mass to improve form?.

I wouldn't be surprised if it was suggested tbh

bladespin

Alf Veedersane wrote:

I wouldn't be surprised if it was suggested tbh

Slimming world maybe?

CPTM

Try putting a flat 1 kg plate under each heel of your foot. That helps stabilise my squat anyways..

Eoinbmw

At the beginning i found a decent pair of olympic shoes helped me greatly!
Eventualy over the years i went back to converse and retained my depth!