Have you reduced your carb intake? I find I feel a bit like that when I'm not getting enough carbs in my diet.
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Have you reduced your carb intake? I find I feel a bit like that when I'm not getting enough carbs in my diet.
Soldato
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Yeah I have been on a lower intake diet for a couple of months now trying to lose weight. Down 10kg now and still gaining strength.
could be a factor, my carbs are fairly low at the moment
Depends on a lot of things: core bracing is only one.
Hip anatomy, hip, thoracic and ankle mobility, form all play a part.
My bet is actually incorrect form: too much forward lean. Can she front/goblet squat without butt wink?
No she can't. She's managed to get her deadlift form spot on, but really struggles with the squats for some reason. She's suffered from knee pain while running and shoulder pain at the start of the year and went to see a sports physio about it. He said she had weak shoulders and hips, gave her some shoulder rotation exercises and said to work on split squats.
Split squats, you say?
If she is a runner, chances are her core is a bit like a flump and her hips and ankles don't actually work.
Watching form videos on here, most people get butt wink because they go too low and lean forward too much, normally with their feet in a biomechanically suboptimal position (too narrow or too wide)...
She'd kill me if I said that, but it is very true!
I'll get her to work on her core with me, she can only plank for about 10 seconds at the moment so that would help. She does appear to lean forwards more at the bottom and twists her hip like she's pushing harder with one side, she just can't feel that she's doing it.
Soldato
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When people say they can't squat the first thing I recommend to them now is to look at ankle flexibility.
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I only managed 3reps but happy with my 120kg deadlift today.
With my bench of 85 I'd be on my way to a happy total if I didn't have such an appalling squat haha
With my bench of 85 I'd be on my way to a happy total if I didn't have such an appalling squat haha
Hi,
Speaking of which, I have poor flexibility of my ankles and wondered if anyone else who suffers from it could advise me on any series of exercises to try to improve flexibility?
Even without any weight, doing a straight squat my ankles automatically raise as I lower. I can over come it by placing my heals on the edge of a gym mat and all is good, but obviously in doing so I'm not tackling the core problem, just over coming it.
Possibly dumb question, but would doing calf raises help improve overall flexibility, especially when they're lowered and stretching out the calf?
I currently wear a pair of these Reebok Crossfit trainers: -
Any thoughts, advice or tips much appreciated.
Soldato
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Hi,
Speaking of which, I have poor flexibility of my ankles and wondered if anyone else who suffers from it could advise me on any series of exercises to try to improve flexibility?
Even without any weight, doing a straight squat my ankles automatically raise as I lower. I can over come it by placing my heals on the edge of a gym mat and all is good, but obviously in doing so I'm not tackling the core problem, just over coming it.
Possibly dumb question, but would doing calf raises help improve overall flexibility, especially when they're lowered and stretching out the calf?
I currently wear a pair of these Reebok Crossfit trainers: -
Any thoughts, advice or tips much appreciated.
Calf raises are plantar flexion, you want more dorsiflexion. I prefer to do one leg at a time like this (with a plate or barbell):
Can be done as a passive stretch or more of a dynamic one by allowing the heel to lift slightly then pushing it flat on the ground in pulses. Either way loaded stretches are my favourite way of increasing ROM although it's important strengthen new end range positions as they become accessible.
Don't go crazy with the weight too quickly and try and do this straight away though:
Calf raises are plantar flexion, you want more dorsiflexion. I prefer to do one leg at a time like this (with a plate or barbell):
Can be done as a passive stretch or more of a dynamic one by allowing the heel to lift slightly then pushing it flat on the ground in pulses. Either way loaded stretches are my favourite way of increasing ROM although it's important strengthen new end range positions as they become accessible.
Don't go crazy with the weight too quickly and try and do this straight away though...
Many thanks for the reply and information, appreciate it.
Although I need to improve the ROM, which I do intend to do through exercises, would I still benefit from a pair of these for my squat and lifting in general as opposed to what I'm currently wearing? : -
Soldato
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Funnily enough I have that exact pair, they are good shoes for the money but the heel is rather extreme, I would have prefer a smaller one. Check out Omar's video on youtube about ankle flexibility which is what I used to fix mine.
I've been doing a squat everyday program for the last few weeks which I've been really enjoying and feeling my squat got stronger. However I've injured my ankle at rugby yesterday and can't even walk properly so that seems over for the time being.
I've been doing a squat everyday program for the last few weeks which I've been really enjoying and feeling my squat got stronger. However I've injured my ankle at rugby yesterday and can't even walk properly so that seems over for the time being.
Soldato
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I've been out of action on the squat for an age damn hurting myself.
Been spending the time I would have been squatting with ankle mobility work, I'd say it's been getting a lot better.
damn hurting myself.Been spending the time I would have been squatting with ankle mobility work, I'd say it's been getting a lot better.
Saw physio last night and she did some resistance testing etc (pushing my hands against hers) - some kind of tendonisis (spelling?) - has given me some exercises to do and to take ibuprofen. (bending over and moving arm left to right / arm back and forth / arm in circles)
This injury has been going on 2 months and I would have thought it would have cleared itself if it was just some swelling of the tendons.... I cant see what swinging my arm will do to fix it!!!
This injury has been going on 2 months and I would have thought it would have cleared itself if it was just some swelling of the tendons.... I cant see what swinging my arm will do to fix it!!!
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Many thanks for the reply and information, appreciate it.
Although I need to improve the ROM, which I do intend to do through exercises, would I still benefit from a pair of these for my squat and lifting in general as opposed to what I'm currently wearing? : -
Link is broken on your image. Presume they were some sort of WL'ing shoes. IMO they're mandatory for 99% of people if the goal is a deep high bar back squat where your pelvis stays put through the movement. They emulate having more ankle flexibility, but you still need the flexibility in the first place to achieve this sort of thing:
If the tendonitis isn't improving then you're not resting it enough or putting too much strain on it. It can be a long process sadly and when I had it on the elbow it took months to heal (I completely stopped any push/pull exercises) and then another month or two to rebuild and strengthen the surrounding muscles.
Funnily enough I have that exact pair, they are good shoes for the money but the heel is rather extreme, I would have prefer a smaller one. Check out Omar's video on youtube about ankle flexibility which is what I used to fix mine.
I've been doing a squat everyday program for the last few weeks which I've been really enjoying and feeling my squat got stronger. However I've injured my ankle at rugby yesterday and can't even walk properly so that seems over for the time being.
Having looked around on line they certainly seem very good value.
Thanks for the head's up, I'll be sure to check out the video.
Out of interest how poor was you ankle flexibility to begin with?
Soldato
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Had a cold, no food in me, tired but wanted to at least get something done.
so thought I would do some lighter weight front squats and check my form
front squats form check please
rookie video portrait error!
so thought I would do some lighter weight front squats and check my form
front squats form check please
rookie video portrait error!
I have the same problem sadly, physio didn't help and those swinging exercises made my condition worst. I had already almost 2 months rest - 6 sessions with acupuncture(electro one a well) and still plenty of pain.
I stopped using ibuprofen as it's not good for you. I am trying to use natural remedies, vitamin C & sodium bicarbonate, icing twice a week. If that wont help i would have to go and get cortizone injection.
Soldato
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Couldn't really squat at all, couldn't get parallel and it was more of a good morning. I fixed my flexibility before getting the shoes and I wouldn't recommend using them to mask your problem.