Please help bros,I cant squat for shit and cant do glorious SS like this.
After squating I feel the zones in pic related burning,and when I touch them I can kinda feel the beat of my heart.
I cant manage to activate my glutes too,I mostly use my quads and pic related to squat,so I dont know wtf to do.
Had the exact same problem when I first started squatting. Try widening your stance (shoulder width or a little further). The pain for me was a flexibility issue. After a few weeks of squatting it went away
Used to have this problem too... you've got tight hip flexors which happens from sitting all day (car, desk, etc.)
Make sure you warm up before your warm up squats. Squatting the bar is not enough for mobility. Google "DeFranco's Agile 8", works for me.
What really helped with my tight hip flexors was lying on a lacrosse ball positioned right under the flexors, and getting dat dear deep myofascial release.
I had this problem for a long time and it really made my squat imbalanced. Here's what you can do:
>start doing bodyweight squats in your free time as a stretch
>sit at the bottom of the squat and push your knees out with your elbows, with you hands in a sort of prayer position
>start looking up how to breathe and brace your core (Valsalva maneuver)
>warm up properly
>buy some squat shoes, I recommend Wei-Rui as they're cheap and good quality
>learn to lowbar squat; i found it to actually help this problem mostly because I was widening my stance
You should still do some research to look into increasing hip flexor flexibility. It's a very common area to be tight in
Already warming up before squats doing the elbow thing.
Im gonna try this vasalva thing next time I squat.
I did it and I always stretch before working out it doesnt help.
Already pushing with my heels,trying really hard to feel anything in my glutes but I always end using only quads and hip flexors and its so frustrating.
I've stopped lifing twice and after the first day of squats I have terrible quad doms but glutes and hams are always ok.
That's the hip flexors OP. It'll feel like shit when you start out. Trust me, I'm speaking from experience. Unfortunately there's no simple fix. Just keep squatting. Eventually it will go away.
Also try this >>35518574. Wider, low bar squat can alleviate the pain a little.
Torn/tight/impinged rectus femoris.
Kelly Starrett hip squat sequence
helped me. Look on YouTube. Third world squats everyday for a few minutes. This stuff + squatting regularly fixed mine in less than two months.
i had this same exact problem. this may sound like a joke but pull up your pants. your adonis belt area is being pinched by whatever pants you're wearing. i got prettied worried and thought it was a sports hernia, turned out there was no problem at all
had the same problem - zones in pic felt like tight straps with zero flexibility, which kept me from going below parallel. found out I wasn't sitting back enough during the squat, and I couldn't do that without falling over because of shitty ankle mobility.
it took about 4 months (im incredibly inflexible) to fix this, and i did it using this warm up:
1. hold on to the side of the squat rack, and squat down slowly as far as you can - keeping your back upright. once you're down as far as you can go, hold for about 20 seconds, stand up and walk around, then repeat.
2. grab a 25lb plate and hold it out about a foot in front of you. try doing a squat like this, staying as upright as you can. if you cant make it below parallel, then repeat step 1.
keep doing this until your legs are flexible enough to do several reps with a 25lb plate being held in front of you. then squat the bar, but learn to do it low bar instead of high. after a few months youll find that you'll suddenly be able to start adding a lot of weight every week, since your flexibility issues and any sort of imbalances you have will be fixed. i seriously was doing reps with 65lbs for two months, and suddenly over three weeks shot up to 200lbs.
Does it hurt right now if you raise your leg? If it does, you got tendonitis. Ice the area several times per day and rest for a couple weeks, after that start with light weights.
this also when you are down in squat possition holding the rack try to relax and go as deep as you can also move from side to side and up and down to settle into position. I do it every warm up
It started to hurt on the 3rd or 4th week of SS,so I stopped squatting.
And yes I took a break but shit keeps happening and i'm pretty sure that if I start squatting again and increasing the weights shit will happen again.