Squat Help

GerryRyan

I've just started squatting with weights over the last week or two, but haven't had anyone spotting me to make sure the technique is right.

I've been doing the hindu (body-weight) ones and working up to the Pistols for a while - but they're after getting me into bad habits. For the hindu squats you don't keep the feet flat for the whole movement. And this has transferred across to the DB and BB squats

Now, my legs aren't weak - but have crap flexibility - I can't physically keep my feet flat through the movement, after I lower past knee height. The heels will come up, and if I try to lean back I lose balance.

Is this a common problem?
What exercises, stretches can I do to fix it.

I've been placing a plate under the heels in the gym the last few days - but why can't I do it?

Colm_OReilly

http://www.youtube.com/watch?v=Rq8CWv8UPAI

I cannot guarantee this is the correct video but it has the title I'm looking for. There's an exercise where you drop to the bottom of the squat, and hold something while you fix your back position. (back and raised heels are the common problems in a squat, and interrelated)

Squatting will improve the flexibility of your hamstrings, so keep at it, even if the progress seems very slow.

Added to that, standard hamstring stretches will help a good bit, just ensure you're stretching with your spine in neutral alignment and not rounded to get extra distance. Don't forget to stretch your quads as well. I made this error and have a sore knee as a result.