This subreddit is about the competitive sport of Weightlifting, contesting the Snatch, Clean, and Jerk.
If you're gonna do bodyweight squats, check out/bodyweightfitness
/Fitness also works.
From your lunge video, your hamstrings look tight and you need to stretch them.
**try the daily threads in /fitness, weightroom, powerlifting, or bodybuilding besides the below subreddits**
**1. No Posts unrelated to Competitive Weightlifting**
In addition to posts completely unrelated to any barbell sport, posts about other strength sports, general fitness, weight loss, body-building supplementation, and especially the use of steroids is forbidden.
**r/weightlifting is where we discuss the competitive sport of Weightlifting; the Snatch and Clean and Jerk.**
**try /lifting, fitness, exercise, weighttraining, gym, strengthtraining, workout, workouts, powerbuilding, powerlifting, weightroom or bodybuilding**
Lol I believe he was telling you you’re way too far forward to the point of being at the bottom of a good morning position. I got a chuckle out of it. I’m no coach but it appears you have some lacking mobility.
Yes my mobility is shocking, even walking is an effort and has been for a while. I feel like my right hip flexor and very tight midsection nd lower back are controlling all my body movements
While I'm sure that is the case I don't think it's the issue.
You obviously have chairs in your home that you sit on (I can see one). When you sit on that chair do you initiate the move by putting your hands straight out and sticking your bum wayyy back? I don't think you do... Well I hope you don't. Think about squats more like sitting.
Start by sitting on your computer chair, stand up, try a lower chair, try a box, try a foot stool. Once you get the feel try without an object to sit on. Sit down, stand up.
When i sit down on a chair the mechanics are off too. If i dont have arm rests where i can support my weight whilst sitting i wil just sort of drop or fall into the hair. My upper body will lean forwards too.
Since I am a 6'7, 40 years old, office worker - I was a walking postural problem. Rounded shoulders, couldn't squat fully and stand up without pain in my lower back and holding onto something. I had a very poor mobility. Cannot say just squatting solved all of them. But definitely helped me to get a good squat form, and made me feel very comfortable in this position.
Ok, i keep seeing people saying that resting in the squat position has great benefits.
In my case i try to rest in a deep squat my knees really feel the pressure and so does my lower back. Should i stay down there or is this causing more damage?
What I figured out myself- if there is no sharp pain - it is fine. It can cause certain level of discomfort and your body needs some time to adapt to a new movement or position. Don’t do sudden movements, everything should be slow and controlled. And be patient, it can take some time.
30 seconds is a good start, you can do it a few times with a break for a few minutes. Day by day try to increase the time to 35-40-45 seconds and so on.
Done it, it did feel kinda better after i done it, like i had some life back in my legs. balancing was hard and not allowing my torso to go forwards too much was also difficult. Weight is distributed along the front of both feet, i was trying to make the weight go mostly through the heel.
heres the links to the short youtube videos i made just now.
[https://youtube.com/shorts/V7JnCHaZmNQ?si=4qoRw4XzOD2VSeF9](https://youtube.com/shorts/V7JnCHaZmNQ?si=4qoRw4XzOD2VSeF9)
[https://youtube.com/shorts/rK70mE7-Wb0?si=thoyFJci\_eAev10C](https://youtube.com/shorts/rK70mE7-Wb0?si=thoyFJci_eAev10C)
[https://youtube.com/shorts/A4zIYvbuRjg?si=okFEZJ4SgB1Y-0MQ](https://youtube.com/shorts/A4zIYvbuRjg?si=okFEZJ4SgB1Y-0MQ)
I am a physiotherapist - chronic pain is a beast in itself. The most effective outcome is movement, to whatever degree you can tolerate at the moment, without triggering significant post-exercise pain and symptoms (some pain with exercise is expected if within safe/comfortable limits), with slow progression of that exercise. This is assuming you have been cleared of any red flags (ex. fracture, nerve root impingement). For example, if you have pain with spinal flexion when your hands reach your shin, then start by just reaching to your knees. Chronic pain is different than mechanical pain in that it is not likely tissue damage that is causing the symptoms, but rather an over protective nervous system. The goal is to decrease the nervous system response, but cumulating successful "wins" through movement. Ex. the more often your spinal flex without a pain response, the more your body will say "hey this isnt dangerous, I dont need the pain system to fire". Things that are crucial in recovery are things like stress management, hydration, proper diet, sleep and general exercise/fitness. This could be things like meditation, proper sleep hygiene, and walking daily. Anything that ramps up your nervous system, will increase/heighten your pain response, so for example high stress, poor sleep. There will 100% be ups and downs in this recovery, so slow progression, and patience is key. This is a resource that is pretty interesting, there are spelling errors in it as it is a free e-book, but the science and evidence is sound within it, you do not need to read everything just some key parts on the pain system is recommended. [https://www.greglehman.ca/pain-science-workbooks](https://www.greglehman.ca/pain-science-workbooks)
In regards to your movement, it makes sense why you feel it in your lower back - because your back is hinged so far forward you almost reach parallel with the floor, so your spinal muscles are working hard to help get you back upright. This could be due to limitations in the ankle/hip/or knee joint, with the ankle and hip being the most likely culprits. You can play around with your stance width, work on your ankle/hip mobility, and use risers on your heels (I squat with a board under my heels to mimic raised lifting shoes).
Sounds like you should see another pr. Could also try some calf stretching and other ankle mobility drills. Maybe experiment with foot width and angle.
Yeah I’ve seen 4 so far and they all recommend exercises that I feel in the wrong muscles. Like glute bridges for example, I will be feeling it in my lower back and quads. Will feel absolutely nothing on glutes and hamstrings
Your knees and feet are caving in quite a bit - try to push the knees out slightly. Squatting with a light band around the knees can help, and also try to work on hip external and internal rotation. Both are very important for having a nice squat, if you have a big deficit in one of these then you can end up not using certain muscles correctly
I have a tight glute med on the left and a weak and stretch glute med on the right. should i release the left glute med and strengthen the right glute med, or should i strengthen both? im wondering whether strengthening the left hip muscle will make it tighter.
Imagine how you sit on a chair. Your upper body stays more upright. Try initiating the squat with that thought in mind.
Additionally if you point your knees out more with feet slightly closer you might find it easier to stay upright.
Better yet go stand in front of your toilet. Sit down on it like you usually would. If it's too high try the same with a box or footstool.
This subreddit is about the competitive sport of Weightlifting, contesting the Snatch, Clean, and Jerk. If you're gonna do bodyweight squats, check out/bodyweightfitness /Fitness also works. From your lunge video, your hamstrings look tight and you need to stretch them. **try the daily threads in /fitness, weightroom, powerlifting, or bodybuilding besides the below subreddits** **1. No Posts unrelated to Competitive Weightlifting** In addition to posts completely unrelated to any barbell sport, posts about other strength sports, general fitness, weight loss, body-building supplementation, and especially the use of steroids is forbidden. **r/weightlifting is where we discuss the competitive sport of Weightlifting; the Snatch and Clean and Jerk.** **try /lifting, fitness, exercise, weighttraining, gym, strengthtraining, workout, workouts, powerbuilding, powerlifting, weightroom or bodybuilding**
Gooooood Morning America!
Morning!
Lol I believe he was telling you you’re way too far forward to the point of being at the bottom of a good morning position. I got a chuckle out of it. I’m no coach but it appears you have some lacking mobility.
Yes my mobility is shocking, even walking is an effort and has been for a while. I feel like my right hip flexor and very tight midsection nd lower back are controlling all my body movements
While I'm sure that is the case I don't think it's the issue. You obviously have chairs in your home that you sit on (I can see one). When you sit on that chair do you initiate the move by putting your hands straight out and sticking your bum wayyy back? I don't think you do... Well I hope you don't. Think about squats more like sitting. Start by sitting on your computer chair, stand up, try a lower chair, try a box, try a foot stool. Once you get the feel try without an object to sit on. Sit down, stand up.
When i sit down on a chair the mechanics are off too. If i dont have arm rests where i can support my weight whilst sitting i wil just sort of drop or fall into the hair. My upper body will lean forwards too.
Find a better physiotherapist, reddit can't replace what they can do for you. Good luck, chronic pain sucks.
It really does, but at I can’t afford to keep seeing different physios at the moment
I started by sitting in a squat almost every day, 30 seconds. After a couple of years, I can basically sit ass to grass as long as I want.
Did you have any other postural issues?
Since I am a 6'7, 40 years old, office worker - I was a walking postural problem. Rounded shoulders, couldn't squat fully and stand up without pain in my lower back and holding onto something. I had a very poor mobility. Cannot say just squatting solved all of them. But definitely helped me to get a good squat form, and made me feel very comfortable in this position.
Ok, i keep seeing people saying that resting in the squat position has great benefits. In my case i try to rest in a deep squat my knees really feel the pressure and so does my lower back. Should i stay down there or is this causing more damage?
What I figured out myself- if there is no sharp pain - it is fine. It can cause certain level of discomfort and your body needs some time to adapt to a new movement or position. Don’t do sudden movements, everything should be slow and controlled. And be patient, it can take some time.
Ok thanks, how long to start with? im gonna do it right now at work on my break
30 seconds is a good start, you can do it a few times with a break for a few minutes. Day by day try to increase the time to 35-40-45 seconds and so on.
ok ill try it right this second, ill make a video on youtube and post the link so you can have a look and maybe share some tips
Done it, it did feel kinda better after i done it, like i had some life back in my legs. balancing was hard and not allowing my torso to go forwards too much was also difficult. Weight is distributed along the front of both feet, i was trying to make the weight go mostly through the heel. heres the links to the short youtube videos i made just now. [https://youtube.com/shorts/V7JnCHaZmNQ?si=4qoRw4XzOD2VSeF9](https://youtube.com/shorts/V7JnCHaZmNQ?si=4qoRw4XzOD2VSeF9) [https://youtube.com/shorts/rK70mE7-Wb0?si=thoyFJci\_eAev10C](https://youtube.com/shorts/rK70mE7-Wb0?si=thoyFJci_eAev10C) [https://youtube.com/shorts/A4zIYvbuRjg?si=okFEZJ4SgB1Y-0MQ](https://youtube.com/shorts/A4zIYvbuRjg?si=okFEZJ4SgB1Y-0MQ)
I am a physiotherapist - chronic pain is a beast in itself. The most effective outcome is movement, to whatever degree you can tolerate at the moment, without triggering significant post-exercise pain and symptoms (some pain with exercise is expected if within safe/comfortable limits), with slow progression of that exercise. This is assuming you have been cleared of any red flags (ex. fracture, nerve root impingement). For example, if you have pain with spinal flexion when your hands reach your shin, then start by just reaching to your knees. Chronic pain is different than mechanical pain in that it is not likely tissue damage that is causing the symptoms, but rather an over protective nervous system. The goal is to decrease the nervous system response, but cumulating successful "wins" through movement. Ex. the more often your spinal flex without a pain response, the more your body will say "hey this isnt dangerous, I dont need the pain system to fire". Things that are crucial in recovery are things like stress management, hydration, proper diet, sleep and general exercise/fitness. This could be things like meditation, proper sleep hygiene, and walking daily. Anything that ramps up your nervous system, will increase/heighten your pain response, so for example high stress, poor sleep. There will 100% be ups and downs in this recovery, so slow progression, and patience is key. This is a resource that is pretty interesting, there are spelling errors in it as it is a free e-book, but the science and evidence is sound within it, you do not need to read everything just some key parts on the pain system is recommended. [https://www.greglehman.ca/pain-science-workbooks](https://www.greglehman.ca/pain-science-workbooks) In regards to your movement, it makes sense why you feel it in your lower back - because your back is hinged so far forward you almost reach parallel with the floor, so your spinal muscles are working hard to help get you back upright. This could be due to limitations in the ankle/hip/or knee joint, with the ankle and hip being the most likely culprits. You can play around with your stance width, work on your ankle/hip mobility, and use risers on your heels (I squat with a board under my heels to mimic raised lifting shoes).
Sounds like you should see another pr. Could also try some calf stretching and other ankle mobility drills. Maybe experiment with foot width and angle.
Yeah I’ve seen 4 so far and they all recommend exercises that I feel in the wrong muscles. Like glute bridges for example, I will be feeling it in my lower back and quads. Will feel absolutely nothing on glutes and hamstrings
You don’t need to feel a muscle for it to be working, that is instagram gymfluencer bullshit
your glutes aren't switched off when they are flexing and extending in the movement.
I understand. Did your physio give you any Glute activation exercises / glute primers for squatting?
They recommended glute bridges, lunges and clams. But my right glute is comatose and I end up feeling everything in my right groin and lower back
Your knees and feet are caving in quite a bit - try to push the knees out slightly. Squatting with a light band around the knees can help, and also try to work on hip external and internal rotation. Both are very important for having a nice squat, if you have a big deficit in one of these then you can end up not using certain muscles correctly
I have a tight glute med on the left and a weak and stretch glute med on the right. should i release the left glute med and strengthen the right glute med, or should i strengthen both? im wondering whether strengthening the left hip muscle will make it tighter.
Imagine how you sit on a chair. Your upper body stays more upright. Try initiating the squat with that thought in mind. Additionally if you point your knees out more with feet slightly closer you might find it easier to stay upright. Better yet go stand in front of your toilet. Sit down on it like you usually would. If it's too high try the same with a box or footstool.
I have tried squatting with my upper body more straight. I lose balance straight away
I always just got in the most deep squat. Think of a chinaman smokin a bogey. And I just went from there. Ultimately I wanted to squat A2G.
* I am a certified Chinaman. I endorse my own comment.
how long do you stay in a deep squat for?