Anyone know of a stretching program or something to increase overall flexibility in terms of being able to perform deadlifts and squats better, cant seem to go below parrallel on squats and usually perform sumo squats instead of normal ones, as a result.
A trainer at my gym told me i should widen my stance and point my feet out more in order to go down further but it hurts my knees… any ideas??
does not goin below parrallel still work your quads as much, or should i do more front squats instead??
nah the weights usually the thing that makes me go down further, i just dont have really good flexibility (cant touch my toes) thus need some exercises to increase hamstring, hip flexibilty… any??
I did bodyweight squats for like 2 weeks working on good slow form and really focusing on gettin into that position I wanted. I would stay down in the ATG for like 15 secs and come up. Slowly added weight on and within 6 weeks not only was I lower but my squat weight went up.
For a BB (Olympic squat), your legs should be about shoulder width apart with a SLIGHT turned out ward foot (not duck footed). Not everyone can go ATG, so if its hurting your knees stop, but ATG always helps
Stretches I just do basic hamstring stretches after 10 mins on treadmill to warm up. Nuttin fancy just like 5 mins or so. stuff like touch my toes and stretch to left and right. I also do a leg sweepin motion, hold onto the rack, stand on 1 foot, and sweep across in front of you with your other leg like a pendulem, then switch. Before I do a warmup squat set, I do 3-5 BW squats ATG and hold the ATG position for 15 secs or so
Make sure to train your hams too, not just your quads. As I got stronger, it was easier to go ATG cause my hammies were better do some RDLs and then see how you feel
Again, not an expert, not a coach, idk the physiology behind…just sayin what i did/do
Do a combination of every kind of squat you can think of (overhead most important) every day for a week or so. Start off with as wide a stance necessary then slowly move in every day.