Squatting Wrong?

[DCYPL]

Hey BarBrothers and FitFemz!

I finally started squatting a few weeks ago. I have watched others at the gym and noted the follows:

Heels roughly shoulder width appart.

Feet slightly pointed out.

Bar kinda low on their back? This was my issue, I had it too high and it was hurting my spine My shoulders can bend far enough back now.

Some go lower than others, I would prefer to be able to get my hips to the same level as my knees, but my hip hurts? Well, only my right side, right where the hip bone pokes out. I feel it mostly when I am coming back up. Even on dead lifts I dont feel it, but when I finish my last rep and stand up it hurts....

So much so I stand bent over for a little bit and raise slowly.

Anyone had this or know what I am doing wrong? I am only squatting 100. I did 120 and 130, but I have decided until this niggle goes away I dont want to go heavier.

Thanks in advance

[jimmybro1]

Hey BarBrothers and FitFemz!

I finally started squatting a few weeks ago. I have watched others at the gym and noted the follows:

Heels roughly shoulder width appart.

Feet slightly pointed out.

Bar kinda low on their back? This was my issue, I had it too high and it was hurting my spine My shoulders can bend far enough back now.

Some go lower than others, I would prefer to be able to get my hips to the same level as my knees, but my hip hurts? Well, only my right side, right where the hip bone pokes out. I feel it mostly when I am coming back up. Even on dead lifts I dont feel it, but when I finish my last rep and stand up it hurts....

So much so I stand bent over for a little bit and raise slowly.

Anyone had this or know what I am doing wrong? I am only squatting 100. I did 120 and 130, but I have decided until this niggle goes away I dont want to go heavier.

Thanks in advance

Sounds like you might have tight hip flexors.

Try stretching your abductors. 

[DCYPL]

Just googled them. Exactly where the pain is... cheers dude.

Will look into it. Happen to know any good ones? Perhaps a quick warm up with them thrown in on leg days? Which is today

[DCYPL]

Im reading this at the mo. Seems legit

[maccaz]

I had this exact problem when i started squatting, and now i can squat fine (tho still more comfortable with 2.5kg plates under my heels)

started foam rolling regularly, quads glutes hammys and hip flexors.

stretched daily every morning for about a month, now just before each leg session, the main stretch for hip flexor is kneeling on one knee, hands on hips, sit up straight and push glutes forward to stretch hip flexor (should be easy to find on youtube)

 

went from not being able to 1/4 squat to being at least able to squat parallel, ocasionally deeper.

 

desk job for years made my hips like this i reckon

[Dinahlady]

I'd say it was flexibility but could also be stability in one hip. 

I know it sucks but try some light uni lateral stuff like lunges (make sure they're to as deep as you wanna squat) and step ups too. Start with your weaker leg and work until you feel your form fatigue on the worse leg then match the reps on the other side. Watch in the mirror and make your crappy leg match up to your good leg. 

Here's a sexy yoga vid of a really good hip opener for hip flexor on your back leg and your hip capsule on the bent leg. If you dont understand how to get into the pose (you're too tight) then search pigeon pose beginner or something. 

I know noone wants to stretch more than the specific parts they think are tight but it could be also to do with tighter ankles on one side - or a tighter side body on your dominant side - all causing a twisted postural imbalance. Also tight lower back... You really should look at doing a comprehensive and progressive stretching program if you really want to solve it all.... Or just say f*ck it and push through the pain until you get fully injured. 

Ankles are probably of one, if not the, most common issue with squatting. Test your flexibility between each ankle and compare by doing this test (sorry I didnt listen to what he was saying just whatever he is doing at around 1 min in) 

[jimmybro1]

Just googled them. Exactly where the pain is... cheers dude.

Will look into it. Happen to know any good ones? Perhaps a quick warm up with them thrown in on leg days? Which is today

No worries I have the same issue. 

Doing some band work to warm-up is a good idea. 

Get a rubbery band and attach it to something say 200mm off the ground and attach the other end to your ankle. Have your back facing where the band is attached and bring your knee up until it is parallel to the ground or higher. Do 16 reps for 3 sets do this with both legs to keep everything balance and don't hold onto anything when you do this. The hip flexors need to work to stablise yourself. 

Couldn't find a video of this.

[DCYPL]

Thanks everyone. This is why forums like this rock! I spent about 20 minutes warming up. kicking the back around (probaly 100 kicks each leg), stretching and squatting the bar a few times. THen did most of the exercises described here. Google is awesome

 

Thanks again. Oh, and squatting felt goooood. No pain. Deeper than usual too which was great

[Pseudonym]

Good to see a happy customer. Hope you have many pain-free hours of squatting ahead.

[DCYPL]

Did dead lifts lastnight. Usually the same thing occurs, but not this time...

 

stoked

[Murhf]

Couple of great tips my trainer taught me was to do hip thrusters or hip extensions with the other warm ups. This activates the glutes, also make sure you clench the glutes when setting up just before you squat. Worth a try...another thing that helped my squats alot was box squats. If Iam not doing low reps or super heavy I will normally do a few light sets of box squats to warm up, really helps me get the everything correct before I squat. Squat is by far the hardest of the big 3 for me, correct form is essential when the wieght goes up.along with some good stretching before you squat...oh another thing I do is crab walks sideways with a strong band, keeping the knees locked, another glute and hip flex activater.