ATG squats

[simon84]

Hey guys,

It seems like I'm not flexible enough to do the ATG squat. I can't touch my calves to the harmstring muscle unless I'm standing on my toes.

If you know any specific stretches for it, I'd like to know !

I'm already doing the basics of static stretching, but that's it.

Thanks in advance !

[ryancostill]

Without seeing you attempt a squat it is very difficult to make an assessment. But the most common flexibility restrictions I see in people attempting to squat is tightness in the hip flexors, tightness in the adductors (longus and brevis) and weakness in the glute medius area. So I would get stretching the hipp flexors and adductors. For strengthening the glute medius you need to make a concerted effort to keep your knees out while you squat. Point your toes out slightly (between 10-11 and 1-2 on the clock) and keep your knees aligned over the toes. Especially as you get deeper in the squat position make a strong effort to keep the knees out.

[Reidar]

Practice with box squats. Lower the height of the box every few weeks.

Practice this stretch:

http://www.sportsmed.org/images/TEAM...%20stretch.jpg

If you have access to a low curb, sit on that for an extended period of time, with your knees up.

Try leaning with your back to a wall, and lower yourself down like that with the wall as support.

[simon84]

Thanks for the replies !

[Reidar]

Let me give more advocation to box squats. They're godly for improving your flexibility, along with your numbers for both squats and deadlifts.

[simon84]

I'm working out at home and at school right now. Sadly, my school doesn't have a box squat [img]/forum/images/graemlins/frown.gif[/img]

I'll try to find another gym that wouldn't too be far from home.

Thanks again ! [img]/forum/images/graemlins/smile.gif[/img]