Home   |   Contact   |   Help

Get Our Newsletter
Sign up for our free newsletter to get training tips and stay up to date on Catalyst Athletics, and get a FREE issue of the Performance Menu journal.

Go Back   Catalyst Athletics Forums > Training > Fitness, Strength & CrossFit

Reply
 
Thread Tools Display Modes
Old 01-29-2008, 04:40 PM   #1
Craig Snyder
Member
 
Join Date: Jan 2008
Location: Hatton, ND
Posts: 130
Default Air Squat Videos

I recently discovered that I have a posterior tilt with my squat...very ugly. The bad part is I didn't know it until I did a video of myself last Friday. Sorry about the music...yahoo radio was on my laptop when I was taping.

http://www.youtube.com/watch?v=9oP9QwB5GL4 (w/f safe)

Since that time, I have been working very aggressively on stretching my hamstrings in sitting, standing, and laying positions. Static but primarily PNF with 20 sec hold/10 contract cycles.

Also, working on the mechanics of the squat and motor recruitment, such as using hip flexors to pull myself down into the hole.

http://www.youtube.com/watch?v=vzn6kT2TMKU (w/f safe)

I think I have made pretty good progress in 4 days, a small tilt at the bottom and my depth still sucks. If I go deeper than the video shows my pelvis posterior tilts much more. Also I have a lot of impingement in the anterior hip as well...both sides.

Basically what I am looking for is more flaws from the video that I am not seeing and some ideas for the anterior hip pain. My hips are very tight and I am making good progress, but the hip flexion restriction is going to be a problem for further depth.

Thanks for the help.

Craig
Craig Snyder is offline   Reply With Quote
Old 01-30-2008, 05:19 AM   #2
Derek Simonds
Senior Member
 
Join Date: Nov 2006
Location: Deland, FL
Posts: 4,231
Default

That is a pretty big improvement in a short time.

I am sure that Allen or MOD can give you some additional pointers.
__________________
What we think, or what we know, or what we believe, is in the end, of little consequence. The only thing of consequence is what we do. -John Ruskin

http://westvolusiawellness.com/
Derek Simonds is offline   Reply With Quote
Old 01-30-2008, 09:02 AM   #3
Steven Low
Super Moderator
 
Join Date: Mar 2007
Posts: 3,091
Default

Feet are excessively wide. That's good for engaging the posterior chain (aka powerlifting squat), but it won't afford you much ROM below parallel. Put your feet about shoulder width or slightly out from shoulder width and then if you need to externally rotate them about 20-30 degrees or so. This may limit you at first, but once you get it down you should have much more ROM.

Aside from that, keep stretching the hamstrings and working on your form as you go down into the hole. One thing to keep in mind is you can generally go deeper if you allow your knees to go over your toes a bit and put your weight on your heels at the same time.
Steven Low is offline   Reply With Quote
Old 01-30-2008, 09:38 AM   #4
Robb Wolf
Senior Member
 
Robb Wolf's Avatar
 
Join Date: Oct 2006
Posts: 1,444
Default

Craig-
Just stay as engaged as possible...right on that edge of turn-under. You are making great progress. if you add a millimeter per session you will have rock solid, ass-to-ankle squats in no time.
__________________
"Survival will be neither to the strongest of the species, nor to the most intelligent, but to those most adaptable to change."
C. Darwin

Robb's Blog
Robb Wolf is offline   Reply With Quote
Old 01-30-2008, 11:30 AM   #5
Craig Snyder
Member
 
Join Date: Jan 2008
Location: Hatton, ND
Posts: 130
Default

Thanks for the advice. I will narrow my stance and keep stretching.

Any ideas about the anterior hip pain, or is that just tightness that everyone feels when first squatting deep correctly?

Craig
Craig Snyder is offline   Reply With Quote
Old 01-30-2008, 02:12 PM   #6
William Hunter
Member
 
William Hunter's Avatar
 
Join Date: Jun 2007
Posts: 118
Default

Quote:
Originally Posted by Craig Snyder View Post
Thanks for the advice. I will narrow my stance and keep stretching.

Any ideas about the anterior hip pain, or is that just tightness that everyone feels when first squatting deep correctly?

Craig
Could be you just getting used to pulling yourself into the hole with your hip flexors, but you should add some psoas and rectus femoris stretches to your routine and see if they help. I think it's significant that the one and only static stretch that CF seems to advocate is the hip flexor stretch.
__________________
"And if a frog had wings it wouldn't bump his ass a hoppin'!"
- The wisdom of Nathan Arizona
William Hunter is offline   Reply With Quote
Old 01-30-2008, 02:22 PM   #7
Craig Snyder
Member
 
Join Date: Jan 2008
Location: Hatton, ND
Posts: 130
Default

Quote:
Originally Posted by William Hunter View Post
Could be you just getting used to pulling yourself into the hole with your hip flexors, but you should add some psoas and rectus femoris stretches to your routine and see if they help. I think it's significant that the one and only static stretch that CF seems to advocate is the hip flexor stretch.
The sensation is more of a pinch in the hip as opposed to a muscles ache or soreness that way. But it wouldn't surprise me if the hip flexors are involved in someway, I am sure they are weak/tight like the rest of my legs. I noticed today after I am really warmed up, the pain is much less, so I am pretty sure it will go away if I keep working at it.

My rectus is very tight and I have been working on that too, but it hasn't been a major focus like my hammies and addcutor have been. I also added a lot of ankle mobs and gastroc stretches to improve my ankle mobility. My knee won't go past my toes until those loosen up more if my ankles don't move more.

Craig
Craig Snyder is offline   Reply With Quote
Old 01-30-2008, 04:51 PM   #8
Garrett Smith
Senior Member
 
Garrett Smith's Avatar
 
Join Date: Feb 2007
Location: Tucson, AZ
Posts: 4,368
Default

Craig,
Is the pinching in only one hip or both?
__________________
Garrett Smith NMD CSCS BS, aka "Dr. G"
RepairRecoverRestore.com - Blood, Saliva, and Stool Testing
My radio show - The Path to Strength and Health
Garrett Smith is offline   Reply With Quote
Old 01-30-2008, 05:18 PM   #9
Craig Snyder
Member
 
Join Date: Jan 2008
Location: Hatton, ND
Posts: 130
Default

Quote:
Originally Posted by Garrett Smith View Post
Craig,
Is the pinching in only one hip or both?
Both. I do have internal rotation deficits in both hips as well with the same pinching pain which leads me to believe it is an internal impingement of sorts. The more and the deep I push myself to squatting the better.

I did discover a new use for a smith machine...I set the bar fairly low so when I was streching in the squat I could use the bar for an OH press to push myself down into the hole. Worked pretty good. The only other good use for the smith is horizontal rows.

Craig
Craig Snyder is offline   Reply With Quote
Reply


Thread Tools
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is On
HTML code is Off
Forum Jump


All times are GMT -7. The time now is 09:14 AM.

Powered by vBulletin Version 3.6.2
Copyright ©2000 - 2014, Jelsoft Enterprises Ltd.
Subscribe to our Newsletter


Receive emails with training tips, news updates, events info, sale notifications and more.
ASK GREG

Submit your question to be answered by Greg Everett in the Performance Menu or on the website

Submit Your Question
WEIGHTLIFTING TEAM

Catalyst Athletics is a USA Weightlifting team of competitive Olympic-style weightlifters with multiple national team medals.

Read More
Olympic Weightlifting Book
Catalyst Athletics
Contact Us
About
Help
Newsletter
Products & Services
Gym
Store
Seminars
Weightlifting Team
Performance Menu
Magazine Home
Subscriber Login
Issues
Articles
Workouts
About the Program
Workout Archives
Exercise Demos
Text Only
Instructional Content
Exercise Demos
Video Gallery
Free Articles
Free Recipes
Resources
Recommended Books & DVDs
Olympic Weightlifting Guide
Discussion Forum
Weight Conversion Calculator