Hey guys, first time poster/long time lurker yadayadaya…
Started oly weightlifting with a coach last week, discovered I couldn’t get into a full ATG squat without my feet going from toes being slightly pointed out to fully pointed out ie toes facing my arms.
I was a powerlifter before so would always squat to parallel.
Any suggestions on issues it may be and the solutions to them?
I have good hamstring and quad flexibility, my groin flexibility is okay, and before squatting i do ankle mobility exercises, so this has me stumped.
Whilst it is obviously difficult to say over the interwebz, or indeed in person, exactly what causes issues such as those you describe, luckily there are a fairly general set of recommendations made to most people:
1). Soft tissue work - if you aren’t doing it, start doing it, every top S&C coach in the world recommends it to virtually everybody.
2). Joint mobility - thinking in terms of individual muscle ‘flexibility’ is no really an optimal means to visualise the problem. Using something like Magnificent Mobility/Assess and Correct/getting an FMS done on you will help to point you in the right direction.
3). Activation work - for muscles than commonly lack proper function in a lot of people - glute max and med, lower traps etc.
4). Stability work - no all joints are meant to be mobile. Read Mike Boyle or Gray Cook on the ‘Joint by Joint’ approach. You need to develop stability in the ‘core’ (lumbar spine).
Cookie cutter recommendations about doing this stretch or that stretch are not all that helpful in a lot of instances as they don’t recognise that often these issues are caused by a number of factors, not just one. People don’t want to hear it but quite often just doing the lifts whilst stretching is not the best means to improve functionality.