pistol squats and bending lower back

[karky]

So, my glutes now "work" with lunges, SLRDLs, etc, so it's time to get them to stabilize my femur properly while doing pistol squats.
I have a question though:
My femurs are very long so my hips get put far back when I squat. I put my hands and free leg out for counter balance, but I find it a LOT easier to do them nicely if I bent by back more forward too. I figured since I don't use any load, it won't be injured. However, I don't know if the back bending can have any other bad effects..

Also, I actually notice that when I squat with my left leg and hold my right leg in front of me, I get a weird pain in the very top of the quad (feels like the quad.. could be a hip flexor?) as if it's about to contract and then stay contracted (if you know what I mean?) it's only a problem with the right leg free though.. Any ideas what this is? weak hip flexor?

I'm currently doing pistol box squats with a pretty high box and will try to progress lower and lower. I find that I have no problem sitting on the box and squatting up, but I can't do a free squat from the top and stop at the box height (without the box being there, of course). Is this because the "turning" of a movement from eccentric to concentric is harder than to just start with the concentric?

thanks.

[Ian Kay]

Originally Posted by karky

My femurs are very long so my hips get put far back when I squat. I put my hands and free leg out for counter balance, but I find it a LOT easier to do them nicely if I bent by back more forward too. I figured since I don't use any load, it won't be injured. However, I don't know if the back bending can have any other bad effects...

I'm assuming you mean rounding forward, not just tilting. The rounding forward isn't just about loading the spine; it's also about the relationship of tension between lower back and hips. I wouldn't get in that habit, although a little rounding forward is almost always found in pistols.

Have you tried holding db's in your out-stretched hands? At first this sounds like it'll make it more dfficult, but you may find that the counter-balance will actually let you stay more upright.

Originally Posted by karky

Also, I actually notice that when I squat with my left leg and hold my right leg in front of me, I get a weird pain in the very top of the quad (feels like the quad.. could be a hip flexor?) as if it's about to contract and then stay contracted (if you know what I mean?) it's only a problem with the right leg free though.. Any ideas what this is? weak hip flexor?

Sounds like an impingement in the hip flexor. Tightness/weakness in that side of the hip? Are you right-handed? Pretty common to see that kind of pain/weakness in the dominant-side hip. I'd ask in the Injury/Rehab section to get some really good feedback on it.

Originally Posted by karky

I'm currently doing pistol box squats with a pretty high box and will try to progress lower and lower. I find that I have no problem sitting on the box and squatting up, but I can't do a free squat from the top and stop at the box height (without the box being there, of course). Is this because the "turning" of a movement from eccentric to concentric is harder than to just start with the concentric?

There's a lot more stabilization going on in the eccentric portion. With the concentric, you can use your powerful, taught quads to throw yourself up... on the lowering portion of a single-leg movement, glutes and hams have to stabilize and decelerate your body. It's almost always more difficult. Sounds like you are normal!

[karky]

how does impingements in the hip occur? it really only feels like the muscles are over working, but I dunno. I have some IT band tightness in both hips.
However the left hip is really what I've always thought of as my "problem hip" since that's where my anterior femural glide is. however, I notice that when I squat on my right leg (the leg that hurts when I squat with my left leg) I have a harder time stabilizing the femur (keeping it from buckling inwards) than when I squat on my left leg. So I guess that signals a weakness.


If I'm right handed is a hard question.. I write with my left hand, however, I punch people with my right hand (I did MA some time ago, I'm not a thug ) and I consider the right hand to be the strongest. I'm right "legged" if that's a concern.

[MindPower]

Originally Posted by Ian Kay

Sounds like you are normal!

Originally Posted by karky

If I'm right handed is a hard question.. I write with my left hand, however, I punch people with my right hand (I did MA some time ago, I'm not a thug ) and I consider the right hand to be the strongest. I'm right "legged" if that's a concern.

guess again

[karky]

very funny indeed