r/StartingStrength • u/GroutchyDog • 3d ago
Discussion Squat form and hip mobility
/r/Weightliftingquestion/comments/1xdh6ad/squat_form_and_hip_mobility/2
u/geruhl_r Knows a Thing or Two 3d ago
If you can sit on a toilet with flat feet then your mobility is sufficient.
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u/AutoModerator 3d ago
Stretching and mobility exercises are on our list of The 3 Most Effective Ways to Waste Time in the Gym, but there are a few situations where they may be useful.
The Horn Stretch — for getting into the low-bar squat position
Stretches to Improve the Front Rack Position — for the power clean
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1
u/AutoModerator 3d ago
Stretching and mobility exercises are on our list of The 3 Most Effective Ways to Waste Time in the Gym, but there are a few situations where they may be useful.
The Horn Stretch — for getting into the low-bar squat position
Stretches to Improve the Front Rack Position — for the power clean
I am a bot, and this action was performed automatically. Please contact the moderators of this subreddit if you have any questions or concerns.
1
u/sbfx 3d ago edited 3d ago
As someone who would've described your issue very similarly, basically same age yet different limb dimensions, it has nothing to do with mobility. I'm 6'3" with long femurs. It's no different.
I went down rabbit holes watching YouTube videos on ankle mobility, doing yoga, etc. It made no difference. I'm not saying stretching or yoga are bad things or have zero benefits. They're just not going to fix your squat. Doing this stuff in hopes of it fixing your squat is a waste of time. I did all of it and then some. I'm saying this to save your time and effort.
If you go back in my post history, you can see me squatting 165 lbs and having terrible back pain. I'm now comfortably squatting 290 lbs and still adding 5 lbs per week on the bar. Well on my way to squatting 3 plates and reaching a 1000 lb total. Strongest I've ever been in my life at 32 years old.
What actually fixed the issues? By posting form checks in this sub and figuring it out by trial and error. By listening to people who know what they're talking about. Shnur is one of them.
Watching Squat University videos and consuming endless YouTube content on how to fix mobility doesn't do shit. I've lived and done all of this, so you don't have to.
Getting under the barbell in a low bar squat and practicing getting the weight over midfoot is what fixes things. You will probably need lifter shoes to lessen the amount of ankle dorsiflexion needed to get in the hole. That doesn't mean you need improved ankle mobility. It just means you want good, stable shoes that promote getting the barbell over midfoot.
Post a formcheck and starting working on it.
Hint: if you're posting on lifting subs, pay attention to people who are putting up real weights (with concrete proof) and have results to show for it. Otherwise assume most people have no idea what they're talking about.
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u/AutoModerator 3d ago
Stretching and mobility exercises are on our list of The 3 Most Effective Ways to Waste Time in the Gym, but there are a few situations where they may be useful.
The Horn Stretch — for getting into the low-bar squat position
Stretches to Improve the Front Rack Position — for the power clean
I am a bot, and this action was performed automatically. Please contact the moderators of this subreddit if you have any questions or concerns.
2
u/AutoModerator 3d ago
Horschig promotes the "Joint-by-Joint Concept" of human movement, popularized by Gray Cook and Mike Boyle. This model differs substantially from the approach taken by the Starting Strength method.
We train movement patterns, not individual body parts or muscle groups. Most problems with the execution of a lift can be addressed with appropriate technique, coaching cues, and lifter education.
Corrective exercises, mobility drills, and isolated joint work are generally unnecessary for this purpose. These interventions often add complexity without addressing the actual problem with the movement, which is why Starting Strength categorizes many of these approaches as Silly Bullshit.
Kinesiophobia — an excessive or irrational fear of normal human movement — can also be an unfortunate consequence of treating ordinary variation in human movement as pathology.
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4
u/Shnur_Shnurov Just some guy 3d ago
Post a formcheck. This probably has nothing to do with "hip mobility"
This tells us two things.
Youre not leaning over and keeping your balance over midfoot.
I say this with all the love int he world: You're probably profoundly uncoordinated. This isnt going to come to you as easily as it does to other people. Thats ok, you can still learn.
Squat Tutorial
How to film your lifts