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  1. #1
    NonStop is offline Senior Member
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    Default Can't do a BW squat pass parallel without falling on my butt - suggestions to fix?

    Hi, as the title says, I can't do a BW squat pass parallel without fulling on my butt.

    I've been practicing a few weeks now with GTG BW squats (with my only other leg work coming from riding my bike), but still can't break past parallel and get into the 'hole' of the squat' - for when I attempt it I just fall on my ass.

    I really would like to be able to full0range body-weight squats, but find I need assistance, be it a kettlebell or a door handle, otherwise I just can't seem to do it.

    I'm rather tall at 6' 3, currently 192lbs at about 14% body fat )aiming to hit about 8% about the end of summer), I'm quite flexible - I can toe touch and nearly get my knuckles to the floor, and I stretch my hip flexors also. I really feel it's an issue of not having enough upper-body counter-balance weight.

    Anyways, would really appreciate some help here.

  2. #2
    joerevans is offline Senior Member
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    Balance bar - until your stabilizers become accustomed to the move
    [URL]http://bodyspace.bodybuilding.com/joerevans/[/URL]

    CC Progress
    Pullups 4 Handstand 4 Pushups 9 Squats 9 Leg Raises 10 Bridge 10

  3. #3
    johnbeamon is offline Senior Member
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    Some diagnostics you can perform on yourself. Support yourself as if for dips, and lift your knees to your chest. This will test and activate your hip flexors. You may be passively falling into the hole instead of actively pulling yourself into the hole. This can be done more precisely on the floor with a partner providing tension against your insteps. Second, elevate your heels an inch to assess your ankle mobility. A deep, unweighted squat will require your knees to track forward at least as far as your toes, and you may not be flexing your ankles. Lastly, your numbers are not grossly overweight by any measure, but a little gut in the way can be counterbalanced by a 10lb dumbbell.
    [B][URL="http://ironflinger.blogspot.com"]John Beamon[/URL][/B]
    [SIZE=1]
    [SIZE=2] My thread "Guest User? Really" prompted some 6 pages of discussion on why Pavel's user account had been changed to "Guest User" status. John Du Cane answered in a forthright manner, and I thanked him for his professionalism in this very forum.

    That entire thread was removed from the forum on or around August 26. I've been an HKC and an active, outspoken member in good standing for some 3yrs now, but I don't support this sort of censorship. Look for me on the public web.

    -j
    [/SIZE][/SIZE]

  4. #4
    Rbroady is offline Member
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    Do goblet squats and hip flexor stretches every day. Hang out in the bottom position while trying to keep your torso as straight as possible while doing the goblets. Gray Cook has a way to fix this. He is a FMS and he has a dvd called athletic body in balance and new book and I cant remember what its called but check him out. He will take you from bending over to much when you squat to doing a full range of motion overhead squat ass to heels.

  5. #5
    Boris Bachmann is offline Senior Member
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    Hold onto a power rack or doorway for support and hang out in the hole for a while: http://squatrx.blogspot.com/2007/11/...es-of-woe.html
    Boris Bachmann
    [url]http://squatrx.blogspot.com/[/url]

  6. #6
    gtrgy888 is offline Senior Member
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    Get your stance wider, improve your upward ankle mobility, use a counterweight or heel elevation as last resorts. Try stretching your hamstrings and lower back before attempting the squat. At first, just work on holding the bottom position without falling. Then, work on standing up.
    CC Progress
    Pushups 9 Leg Raises 10+ Pullups 8 Squats 9
    Bridges 6 Handstand Pushups 4

  7. #7
    Jethro is offline Senior Member
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    Nice article and pics to accompany it.
    Very simple for anyone to understand.

    Edit: the reply button didn't quote Boris like I thought it would.
    Need more computering skills

  8. #8
    NewBlood is offline Junior Member
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    The key, at least for me, is to sit down like you are sitting down on a chair and to keep your core tight.

    I'm doing Convict Conditioning so this is what I did when I got to the half squat step.

    I got a cardboard box and cut it so it was about the height of my butt when I was squatting parallel. Then squat down to it like you are sitting and lightly touch it with your butt, pause a second and then come back up. I worked up to three sets of 50 of these then shaved an inch off of the box. Then just keep shaving an inch off as you get more comfortable and eventually you'll be going all the way down.

    edit: one other thing, I would get down as low as I could and just sit there and press my legs out with my elbows. Kind of in a praying position with your hands. Google "squat stretch" to see what I mean.
    Last edited by NewBlood; 04-28-2011 at 11:54 AM.

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