Squatting - Tight Hips

Lothaar

Hey. Long time reader of this forum and user of the advice herein.

I’ve been trying to squat for literally YEARS. I’ve frequently had to give it a break because my back was getting sore. So I recently started to be really strict about my form. The problem is my hips are really inflexible. I mean, I can’t even sit cross-legged properly. There’s no give there at all.
When I’m really concentrating on my form, I can only get down to just above parallel. Even with that, I can hardly lift anything. The other day, I held two 15kg dumbbells and squeezed out 12 reps. I then did single-leg calf raises holding a 20kg dumbbell.
How can I possibly squat less than I can lift with just my calves?

I’ve been trying for years to get this right and I just can’t do it. I’ve asked a few PTs in a couple of gyms, and they all said my form was right (I suspect they don’t actually have a clue).

My core strength is ok, don’t think that’s the problem. (Not totally ruling it out, though.)

I’ve been thinking about it for a while. I’ve got no @ss…; never had one. And I have a bit of a bad back. I wonder if it’s possible that I’ve always compensated for my tight hips by using my lower back instead of my glutes.

That’s just by the by. Could somebody please help me?

Colm_OReilly

If you're in Dublin I can help you, call up some evening.

Other than that I'm sure if you went to pinnacle someone there could help you.

Other than that, you could post a video for us?

Hanley

Dormant glutes. Tight hips. Tight piriformis.

Probably the 3 most common things that cause what you're talking about.

Do this at least once a day, 2 would be better;
http://www.t-nation.com/readTopic.do?id=495189
http://www.t-nation.com/findArticle.do?article=04-057-training

Not neccessarily the ACTUAL squatting with a bar, but definately the flexability drills and certainly the motor control exercises.

Stretch your piriformis as so; http://www.drbackman.com/mpso22.jpg

Squat down and do this before trying to squat; http://stronglifts.com/wp-content/uploads/squat-stretch.jpg

After 2 or 3 weeks your flexibility should have come on quite alot.

Of course all of this is assuming you've dormany glutes, tight hip flexors and a tight piriformis.

aye

have you tried lunges. they could help stretch the hip flexor muscle.
you also might have tight hamstrings, adductors, abductors.

stretching the hip flexors : http://www.exrx.net/Stretches/HipFlexors/KneelingHipFlexor.html
http://www.abc-of-fitness.com/leg-stretch/hip-flexor-stretch.asp

abductor stretch: http://www.abc-of-fitness.com/leg-stretch/abduction-stretch.asp

adductor stretch: http://www.abc-of-fitness.com/leg-stretch/adduction-stretch.asp

hamstring stretch: http://www.abc-of-fitness.com/leg-stretch/supine-hamstring-stretch.asp

Lothaar

Hanley wrote: »

Dormant glutes. Tight hips. Tight piriformis.

This sounds about right, yeah.

Thanks for the links guys. I'll squat on Friday and let you know how I get on.

Colm, I've been meaning to get out to one of your open days. I live in Dublin 15, so I wouldn't be able to join up.

I can't post any videos, unfortunately.

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Im sure Pat Kenny could give us all a tip or too on Squatting:D