Squat form question

dartstothesea

Often in the last few times I've squatted I've picked up what feels like sort of a slight strain in either groin (adductor?) muscle. I'll try to video my form today butbefore that: would it be that my stance is too narrow, or too wide? Knees coming in, or too far out? Or is it something more to do with how I come down? (I actually feel the strain more afterwards when I'm coming up from any knees bent sort of position).
Anyone else have a similar experience amd know what in their form caused it?

Oh, I forgot to say, I keep my feet shoulder width apart nearly, and at about 30 degrees angle. Pretty sure my knees don't come out past my feet at the bottom.

Just want to hopefully know how to avoid it before training later today.
Thanks.

Dotcomdolly

I felt that too recently....so will be interested to see responses.

Brian?

It could be that you have not warmed up correctly. What do you currently do as a warm up?

dartstothesea

Beforehand I'm doing some leg stretches, I don't really know how to describe them or anything but I stretch calves, hams, quads and then groin. Then I do a couple of warm up sets, like 3 at most, including one with empty bar.
I have to admit that the first time this soreness happened I wasn't doing warm up sets, but I have been since then.

Brian?

dartstothesea wrote: »

Beforehand I'm doing some leg stretches, I don't really know how to describe them or anything but I stretch calves, hams, quads and then groin. Then I do a couple of warm up sets, like 3 at most, including one with empty bar.
I have to admit that the first time this soreness happened I wasn't doing warm up sets, but I have been since then.

You should change that warmup, start doing an active warmup which would include leg swings, lunges, YTW's and so on.

This is a good one <mod snip> lads, which I use myself:

https://www.youtube.com/watch?v=Ss09vqzHkwQ

Hanley

This seems to happen everyone when they're doing high volume squat programs like Smolov, and it's frequently caused by tight piriformis/glutes. Streching them seems to help, actively stretching the hip flexors doesn't.

That's just from personal experience and a limited sample size so take it for what you will.

Brian?

Hanley wrote: »

This seems to happen everyone when they're doing high volume squat programs like Smolov, and it's frequently caused by tight piriformis/glutes. Streching them seems to help, actively stretching the hip flexors doesn't.

That's just from personal experience and a limited sample size so take it for what you will.

Does foam rolling help? When I was doing madcow 5x5 and squatting 3times a week I had some serious glute pains, could have been the piriformis, I used a tennis ball on them and it really helped. If I could get my hands on a hockey ball I think that would be even better.

Judging be what the OP says though, he needs to start with a decent warmup first.

d'Oracle

Hanley wrote: »

This seems to happen everyone when they're doing high volume squat programs like Smolov, and it's frequently caused by tight piriformis/glutes. Streching them seems to help, actively stretching the hip flexors doesn't.

That's just from personal experience and a limited sample size so take it for what you will.

Sounds like the trouble I had when doing Starting Strength.
And then after when I changed things but squatted more than twice in a row.
And then during the 1st week of my ill-fated attempt at Smolov.

Frankly I'm only figuring out what to do with it myself.

I have had success with kelly Starrets Hip capsule stretch.
I don't know why this works, find it in this vid,

https://www.youtube.com/watch?v=

http://www.youtube.com/watch?v=zSB9whpaSVI

Hanley

d'Oracle wrote: »

Sounds like the trouble I had when doing Starting Strength.
And then after when I changed things but squatted more than twice in a row.
And then during the 1st week of my ill-fated attempt at Smolov.

Frankly I'm only figuring out what to do with it myself.

I have had success with kelly Starrets Hip capsule stretch.
I don't know why this works, find it in this vid,

https://www.youtube.com/watch?v=zSB9whpaSVI

FYP

As for foam rolling - I'm sure it does help but it's fricking impossible for me to hit my glutes effectively. I usually just use a baseball.

d'Oracle

Hanley wrote: »

FYP

As for foam rolling - I'm sure it does help but it's fricking impossible for me to hit my glutes effectively. I usually just use a baseball.

I actually thought I had deleted that post.
Cheers anyway.