I don't get it, all I want to do is pic related.
I've been stretching 4-5 times a week for 30+ minutes the last couple months (sometimes multiple times a day) and I have seen 0 progress on the end goal. I can still barely do 1/4 ROM bodyweight squat.
At this point all I really want is a coach to identify exactly what I'm doing wrong and how to fix it each session. Who would I talk to about this? Chiro?
You don't need a coach to tell you that your femurs are too long relative to your torso for you to squat comfortably like that with a straight back.
The reason people think it's natural is because they see babies doing it, when babies have proportionally tiny femurs at that age, and bendy joints. When you see 3rd worlders crouched over like that they invariably have rounded lumbar spines.
Which muscle are we talking about here?
Whether or not it's natural I'm still missing out on half the fun in squatz n oatz. Really though, ideally I'd like to get to the point that I could do the movement barefoot with no weight.
I try to follow MWOD when equipment allows, but I incorporate stretches I've learned there nearly every day.
I spend about 15-20 minutes foam rolling my back + legs & 20+ minutes stretching. A huge focus is on my hips but I'm not even sure that's the problem anymore. I also have extremely short hamstrings and for whatever reason they just won't loosen.
My legs are pretty big without squats, but honestly even outside of weightlifting every athletic/limber person I know can do I full squat. There's certain coordination and fluidity that comes with the flexibility to do a full squat
Hamstring flexibilty doesn't pay that much of a role for squatting.
The most important factors are:
Sadly it's almost impossible to change femur length (impossible) and ankle flexibilty (hardly possible). If your hips are flexible enough and you still can't squat properly: Lifting shoes.
there's a 0.0001% chance youre actually too inflexible to squat. it's a matter of technique. https://www.youtube.com/watch?v=4HuIS7hh6DI
find a starting strength coach. http://startingstrength.org/index.php/site/coaches
they go through a pretty damn elaborate selection process and definitely know their shit. it will probably cost a bit more than just a physio but there's also a 0.0001% chance that your physio will actually teach you a good squat rather than tell you to leg press instead.
Stretching only affects flexibility.
Your image is the "goddess" pose in yoga. It just stretches the medial hamstrings. You could also try the butterfly pose (it's seated, and similar).
But if you're looking for Squat DEPTH, then you should be looking to stretch your hip flexors. Lunges (the stretch, not the exercise) will help with that.
However, everyone is different of course, so you may have tight areas that others do not. Exercise and stretch wisely.
> It just stretches the medial hamstrings.
the "squat stretch" stretches the adductors too.
>But if you're looking for Squat DEPTH, then you should be looking to stretch your hip flexors
if youre looking for more hip flexion, you should stretch the muscles that flex your hips.
wait, what? that doesnt make any sense
Oh yeah lol, sorry, I forgot those.
Duh. lol. Sorry dude.
If the hip flexors (here:
are too tight then your pelvis be forced to rotate posteriorly at the bottom of the squat thus bringing your spine out of the range of straightness or 'neutrality' (i.e. a 'neutrally curved spine', i.e. a natural, healthy curve) prematurely.
>are too tight then your pelvis be forced to rotate posteriorly at the bottom of the squat
what? the hip flexors are at their shortest at the bottom of the squat. it is a position with a lot of hip flexion, so the hip flexors are contracted. why would their tightness rotate anything in such a situation?
I dunno dude but maybe it's femur length related.
I have no clue but I literally just stretched the shit out of my hip flexors when I had trouble with squat depth and doing lunges fixed it.
Fuck me, right?
>tfw you've been working on the gook squat for a few months and you can do it easily for awhile.
I basically started squating on the balls of my feet and when my ankles got flexible, i moved back on to my heals and reaching out fowardsas far as possible with my hands to keep balanced
This helps heaps desu lad
>balt reporting in
Just go to eastern europe man, you either squat or you die
Pic related, this is what i see everyday anywhere
>heard of slav squat but never actually saw anyone doing it, thought it's an internet joke
>this one time standing in circle with some people, talking
>this one guys starts squatting
>looking up at us from a crotch level like 6 years old kid
>looks weird as fuck
>he keeps doing it for like 40 minutes