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Old 11-18-2013, 10:13 PM   #1
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Default Question for the deep squatters

Ive been working on my squat depth quite a bit. Im noticing that im getting some hip flexor... not pain but tightness, almost like a pump. Are Hip flexors used quite predominately when popping out of the hole in a squat?

Regardless I will spend even more time stretching them out... depth is coming along just wanted to make sure the hip thing is normal... im thinking they are just getting stronger.
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Old 11-18-2013, 10:20 PM   #2
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Sounds like a flexibility thing to me, rather than strength. As in, you're working on getting them used to flexing more, but meanwhile, it might not feel altogether comfortable (insofar as a heavy squat is likely to anyway...)

When I decided to switch to low bar, widening my stance a bit, I managed to tweak a hip flexor (I think it was that). Nothing serious, but it stopped me squatting for a little while. :/ FWIW, I've narrowed my stance back to pretty much what it was with high bar, but never mind that...

Anyway, all that might be totally irrelevant, but what I'm meaning is that I believe it pays to be a bit cautious - and patient - when either learning a new lift, or going about an old lift in a new way. But it sounds like you've got that covered, so no worries.
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Old 11-18-2013, 10:25 PM   #3
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Are you wide or conventional stance squatting? I am guessing wide because you are mentioning hips.

Get a video if you can. You might be overstressing your hips because of a form issue. Never hurts to have us look.

Could also be that you're trying to squat too darn low wide stance.
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Old 11-18-2013, 10:58 PM   #4
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feet positioning/stance is as if I was goblet squatting, ill try and get a vid. next squat session is thursday.
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Old 11-19-2013, 02:31 AM   #5
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I'm guessing it's from hip, Glute or Hammy tightness.. Or a Combo..

This might tie into an issue I have ran into. The Butt Wink. basically when trying to squat deeper. Your not flexible enough. So your lower back, Butt rounds off at the bottom to make the depth your after.

But it's all just a guess intill we see video
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Old 11-19-2013, 03:02 AM   #6
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It is possible maybe im standing a little wide... I dont know... cant sleep so I got up and did some stretches and body squats (holding onto my door post so i dont fall over while I sit at the bottom for a while). Not sure though, as no matter how wide I go or narrow I still feel a good contraction in my hips.
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Old 11-19-2013, 04:02 AM   #7
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Video evidence is key, but I will tell you I have a hip flexor that is just troublesome. I have all the range of motion needed, but sometimes my right hip just does not cooperate. And your hip flexor works all the way through the motion, btw. It is the thing that is tight and holding the weight when you descend amongst other things.

When I first started squatting I had a lot of trouble with hip flexors, esp the right troublesome one. I just kept at it and kept at stretching and flexibility and it resolved itself mostly. I still had an issue a couple weeks ago. There you go.

If you have a weakness, it will be found out. Just keep pushing and resolve it as much as possible.
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Old 11-19-2013, 12:42 PM   #8
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I had so much trouble with my hips when I first started squatting I was ready to give them up....then I discovered low bar, now I am 100% pain free, and my squat went up 70 lbs
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Old 11-19-2013, 01:21 PM   #9
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Even tho I'm a high squatter send me some video and I'll help lol
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Old 11-19-2013, 01:25 PM   #10
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Default sooo

soo I kinda messed up.. i meant to just take a quick vid... ended up taking 22 vids of me squatting and refining.. anyway -- im thinking maybe lowbar is betta for me? I definitley felt MUCH more comfortable after i figured out the bar placement. And I still think that 3rd world squat stretches and hip stretches will be good for low bar and sinking in.. but anyway TO THE VIDS.


1st Vid Worst squat -> then the "best" I managed to do... serious butt wink action... no good.



2nd vid my low bar learnings... ended up doing a PR cause i spent all my time squatting and was going to be too drained to Deadlift... These felt pretty good. and to my eye they look a lot better... still a bit of refining, but i think that may come in time as I get used to the movement...

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