Training question! Can everyone squat?

[Swedish Viking]

full depth, toes forward, without falling backward?  Seems like there may be more to it than ham/glute strength and dorsiflexion.  I'm looking into Eric Cressey a lot lately and he says some cool stuff about HIRD-hip internal rotation deficit-but I'm still a bit skeptical whether it's going to take everyone or almost everyone to goal.  What say you?  Are there structural limitations, in the foot perhaps, that keep some people from being able to get full depth? 

[Coach is Back!]

full depth, toes forward, without falling backward?  Seems like there may be more to it than ham/glute strength and dorsiflexion.  I'm looking into Eric Cressey a lot lately and he says some cool stuff about HIRD-hip internal rotation deficit-but I'm still a bit skeptical whether it's going to take everyone or almost everyone to goal.  What say you?  Are there structural limitations, in the foot perhaps, that keep some people from being able to get full depth? 

Yes, that's why assessments should be done before hand to see where the corrections should be made before you add loads. Cressy is good but look at others (other S&C coaches) to see what works for you. Everyone has a different opinion on how to correct or cue a squat. You'd be surprised how many people can't squat correctly after 10+ years or squatting.

[Army of One]

Yes, that's why assessments should be done before hand to see where the corrections should be made before you add loads. Cressy is good but look at others (other S&C coaches) to see what works for you. Everyone has a different opinion on how to correct or cue a squat. You'd be surprised how many people can't squat correctly after 10+ years or squatting.

Did Bill Pearl teach you to squat?

[Swedish Viking]

Yes, that's why assessments should be done before hand to see where the corrections should be made before you add loads. Cressy is good but look at others (other S&C coaches) to see what works for you. Everyone has a different opinion on how to correct or cue a squat. You'd be surprised how many people can't squat correctly after 10+ years or squatting.

Can you give me some names?  What corrections can be made to structural problems?

[JimmyJam1974]

Can you give me some names?  What corrections can be made to structural problems?

Stem cells

[MB_722]

I just do one legged squats.

Unilateral Training FTW!~

[Dr Dutch]

I just do one legged squats.

Unilateral Training FTW!~

Why would anyone do a stupid exercise like that, except when you only got 1 leg...?

[shiftedShapes]

I just do one legged squats.

Unilateral Training FTW!~

Same here

I loved two leg squats but I think they are harder on the lower back, even so I would still do them if I could.  When I do two legged (ie normal) squats there is a tendon that visibly pops in and out of place on the outside of my left knee.  It doesn't exactly hurt but I think it is probably not good for me to do that especially under a heavy load.

[MB_722]

Why would anyone do a stupid exercise like that, except when you only got 1 leg...?

[MB_722]

Same here

I loved two leg squats but I think they are harder on the lower back, even so I would still do them if I could.  When I do two legged (ie normal) squats there is a tendon that visibly pops in and out of place on the outside of my left knee.  It doesn't exactly hurt but I think it is probably not good for me to do that especially under a heavy load.

My hips are getting much better, b/c of my unilateral training ... I find if I do normal squats ... I haven't done them in awhile so I don't know how Id do. ... I find when I do normal squats I have a tendency to favor one side. I'm balancing out.

[played soccer for most of my life and did muay thai for a few years. it fucked with my hips. things are fortunately getting better!!!!]

[Coach is Back!]

Can you give me some names?  What corrections can be made to structural problems?

Depends on the mechanics and the result of the assessments. Could range from limited dorsi-flexion of the talus to weak abductors that may cause genu vulgum, weak hips/glutes, kyphosis, etc, etc.

[Dr Dutch]

I just do one legged squats.

Unilateral Training FTW!~

I like to run one-legged. I find it easier on the back. On the way home I change legs..

[Coach is Back!]

I like to run one-legged. I find it easier on the back. On the way home I change legs..

That's the way everyone runs and walks. You don't run or walk on two legs.

[Dr Dutch]

That's the way everyone runs and walks. You don't run or walk on two legs.

Coach=clever..

Still Honey Badger would get him, he doesn't give a shit..

[Coach is Back!]

I was serious. You really don't walk or run on two legs.

[Andy Griffin]

What has a million legs and can't squat?

Jerry's Kids.

[Nirvana]

Same here

I loved two leg squats but I think they are harder on the lower back, even so I would still do them if I could.  When I do two legged (ie normal) squats there is a tendon that visibly pops in and out of place on the outside of my left knee.  It doesn't exactly hurt but I think it is probably not good for me to do that especially under a heavy load.

I have I think the same thing,

it's just your hamstring getting shifted around, as I add weight it stops or becomes negligible

[Dr Dutch]

What has a million legs and can't squat?

Jerry's Kids.

What got 8 legs but can dance?

Jackson Four...

[DroppingPlates]

Why would anyone do a stupid exercise like that, except when you only got 1 leg...?

Give them a try, but NOT when you have plans to walk the Nijmeegse Vierdaagse.

[mesmorph78]

not everyone is built for squats
but everyone should try to do them EVERY week

[Palpatine Q]

not everyone is built for squats
but everyone should try to do them EVERY week

Yeah.....but i stopped doing them altogether. I don't get enough out of them for all the aches and pains that come with heavy squatting

[The Abdominal Snoman]

full depth, toes forward, without falling backward?  Seems like there may be more to it than ham/glute strength and dorsiflexion.  I'm looking into Eric Cressey a lot lately and he says some cool stuff about HIRD-hip internal rotation deficit-but I'm still a bit skeptical whether it's going to take everyone or almost everyone to goal.  What say you?  Are there structural limitations, in the foot perhaps, that keep some people from being able to get full depth? 

Most people who try to squat and have problems going low and with balance do not spread their feet wide enough apart. Esp/guys 5'10+.

[mesmorph78]

Most people who try to squat and have problems going low and with balance do not spread their feet wide enough apart. Esp/guys 5'10+.

im 5'11 and yes it kill my knee but i do go low

[mesmorph78]

Yeah.....but i stopped doing them altogether. I don't get enough out of them for all the aches and pains that come with heavy squatting

i hear you .. but the thing with squat is they tax your body so much that you dont have to go super heavy all the time
i can squat 5 plate but most of the time i stay at 315 and a couple sets 10 reps jut as taxing as going heavier for less reps because squat tax the entire body

[DroppingPlates]

Most people who try to squat and have problems going low and with balance do not spread their feet wide enough apart. Esp/guys 5'10+.

Agree, and as a 6' guy I experienced that 1-2 slow warm up sets and some light(!) stretching work helps to create enough flexibility to go low.