Comments on Start Bodyweight Training: Flexibility for deep squats and one legged squats

No chance of me getting 14 cm because I have massi...

2016-08-19T15:21:23.178+01:00

No chance of me getting 14 cm because I have massive feet for my height. I'm fine with deep squats, it's just my foot:leg ratio.

Hey mmishou. Here's what I really believe. W...

2014-12-16T06:18:37.963+00:00

Hey mmishou. Here's what I really believe. When you don't have any weight load on your back, it is OKAY to lean forward because it helps with balance when you are trying to get your first close squat or pistol squat, but after you get the movement pattern, gradually work to lean a little less... In my opinion, the only time you should keep mind of your back staying straight is when you put load on your back like back squat, front squat, etc. That's because when you lean forward, you are exposing your disc... It's fine when it's only your bodyweight, but with heavy load while your disc is exposed, hello bulged disc.... work on straight back when only squatting to parallel WITH load on your back.. when trying to get to your first pistol squat? it's okay to lean forward.. just make sure your knee track properly with your toes and don't let your knees cave in.

Hey El Diablo, I have a question on basic squat fo...

2014-12-12T16:33:39.028+00:00

Hey El Diablo, I have a question on basic squat form. I keep seeing progressions on various sites (yours included I think) which suggest keeping the back straight or working up to keeping the back straight. I had always assumed that this meant near-vertical, and have some really hard balance issues doing so. I've only ever been able to do that or approach doing that during a barbell back squat, in that case the load serves as a counterweight. But I see in the last picture on this article that you're kind of leaning forward, it's hard to tell if your spine is straight or not, but to my point; is it OK to have a straight spine during a deep squat but for the back to not be perpendicular or approaching perpendicular to the floor?

Work at the ones you can do so far... Flexibility ...

2014-03-21T18:54:30.884+00:00

Work at the ones you can do so far... Flexibility is something that takes time, but it pays off in dividends in the long run.

I'm not flexible enough to do most of these st...

2014-03-21T18:52:14.569+00:00

I'm not flexible enough to do most of these stretches... especially the deep squat one, I can't get my foot flat on the ground

I don't know... I wouldn't despair... 7.5c...

2014-01-09T20:43:04.687+00:00

I don't know... I wouldn't despair... 7.5cm seems awfull limited if you've never injured that ankle. I would go and get assessed by a physio if I were you. In the end it will be worth it, and you'll be more aware of your limitations. Also, if it is truly a skeletal limitation, get some weightlifting shoes: they have a raised heel which will allow you to get into a deep squat position regardless.

Yep, tried it. Looking at more like 7.5 cm, and I ...

2014-01-09T20:30:00.999+00:00

Yep, tried it. Looking at more like 7.5 cm, and I need ~1.25 cm heel lift to pull of the 14 cm (standing on a book). Bummer deal.

Well, some people might be limited by their skelet...

2014-01-08T22:31:33.604+00:00

Well, some people might be limited by their skeletal structure, and might have limited posterior talar mobility, particularly following an ankle injury. This mobility can usually be restored by a physiotherapist, but I'm afraid I do not know enough about the condition to be of much help to you. Here's an article about it: http://www.bsmpg.com/Blog/bid/78463/Limited-Dorsiflexion-Check-the-Talus
Have you done the modified lunge test suggested on this page? and what were your results? If less than 14 cm, it might well mean that you will never be able to achieve a one legged squat or deep squat unless you seek restorative treatment by a professional.

When doing the static soleus stretch above, I actu...

2014-01-08T21:12:56.758+00:00

When doing the static soleus stretch above, I actually can't feel a stretch at all before my ankle stops moving. I instead feel pressure at the front of the ankle, and am unable to go further. What's going on, and what does this mean for me in a program like Start Bodyweight?

Very helpful exercises, thank you!!

2013-12-04T13:26:39.288+00:00

Very helpful exercises, thank you!!