Squats and Deadlifts question.

[ksk11214]

Hi all. Ive walked on my toes all my life so my Hems and quads have never been stretched out which makes it near impossible to do squats and deadlifts. I can do squats by standing on 10 lb weights. It seems to work. Does anyone have any ideas on how I can do deadlifts? Also any stretches to stretch my hams and quads? Thanks guys.

[Lost Dog]

Don't tell anyone, but I used to be a toe walker, too.

Same basic problems, too. Before you go off and get all stretchy in the quads and hamstrings, consider that those things aren't all of it.

Considers also...

• tight calves
• poor ankle mobility
• tight hip flexors

These things all hampered (and to a degree, still hamper) my squats and deadlifts more than the quads and hamstrings did/do.

I spent a lot of time stretching my hamstrings, to no avail. Sure, they were a little tight, as were my quads, but stretching them didn't really help.

I spent a lot of my time focusing on lunges and lunge stretches, which do stretch both the hamstrings and the quads, but also give my hip flexors some help in loosening up.

I have and still stretch my calves religiously.

In the meantime, rather than skip the deadlifts, take a read of this article, Mastering The Deadlift III, which goes over some of the alternatives to a conventional deadlift. Like rack pulls, to start. Then, progressing down to a sumo style deadlift, both of which can be better for people with flexibility issues.

As for squats, try widening your stance to see it that helps. I had to use a plate for a while, too. Eventually, I was able to ween myself off of the plate. And, I wear my shoes with the bigger heals to squat.

[ksk11214]

What kind of stretches can I do to help with flexibility? Also I stand on the weight with my heels on them and my toes hanging off is this how its supposed to be done for squats? Also I heard you shouldn't be to wide when doing squats. Is this true? thanks.

[Biskit]

To stretch achilles I stand on a stair, toes in, and let my weight draw my heels down.

I do a runner's stretch. Hands on flat surface in front of you, bend one knee, sort of like a static lunge, but concentrate on keeping feet flat, the opposite leg will feel the stretch more because it isn't bent.

Deb

[Lisa~]

Originally Posted by ksk11214

What kind of stretches can I do to help with flexibility? Also I stand on the weight with my heels on them and my toes hanging off is this how its supposed to be done for squats? Also I heard you shouldn't be to wide when doing squats. Is this true? thanks.

Try out these ankle mobility drills from Bill Hartman:



Placing your heels on a plate is a crutch to make up for a lack of ankle mobility. You should have a goal of improved ankle mobility, reducing the use of the plate, and finally eliminating it.

The wider your stance in the squat, the less ankle mobility is required (because the ankle bends less and the shin stays more perpendicular to the floor). The narrower stance requires a lot of flexion at the ankle and, therefore, good ankle mobility. A wider stance would probably serve you well right now. A wider stance isn't right or wrong, it's just a more hip-dominant way to squat.

[ksk11214]

Are there any other soft tissue things I can do to help with squats/dead lifts/overall lower body health? Also how often and how long should I do what you posted in the video? I have tennis balls and a foam roller so any exercises you can give me would help. Thank you.

[Lisa~]

This article by Geoff Neupert and Mike Robertson, Olympic vs. Powerlifting Squats, explains a drill called prying that will be helpful in your situation. The article also contains progressions for working your way toward a full squat.

Here's a Foam Roller Guide that will show you how to use your foam roller on your lower body.

[PowerManDL]

You might want to try a goblet squat or simply stretching your body weight into a full squatting position, as well as the other suggestions.

[papperclippy]

Sorry, a little off topic, how much are the foam rollers and where do you guys buy them from?

[Lisa~]

Originally Posted by papperclippy

Sorry, a little off topic, how much are the foam rollers and where do you guys buy them from?

Perform Better. There are links in this thread:
what size foam roller?

And this thread has links to some great articles:
How and Why of Foam Rolling?

[Cynic]

I don't think JP has a link to perform better anymore, so go to EliteFTS.com and get the axis roller.