If you have flexibility issues, like me, you may have trouble doing a parallel squat without your butt sticking way out. The solution I thought, would be to use correct form, but do it on my toes. The problem is, you can't handle as much weight, and it's much easier to lose your balance, which could lead to injuries. That's when my dad told me to stick a board underneath my EDIT (heels). It will cure all your balance problems for the people who don't have A+ flexibility.:tu:

If you need a board to get to parallel, you need to start stretching immediately. :tu: Calves, hamstrings, and lower back.

It's perfectly OK to stick your butt out. In fact I would recommend it. The best way to start a squat is to set a slight arch in your back, then push your butt back, and contract your midsection. As you lower, you should sit back and between the legs.

If you need a board to get to parallel, you need to start stretching immediately. :tu: Calves, hamstrings, and lower back.

It's perfectly OK to stick your butt out. In fact I would recommend it. The best way to start a squat is to bend the knees slightly, set a slight arch in your back, and push your butt back before starting your squat. As you lower, you should sit back and sit between the legs.

I know you need a slight arch in your back, but you shouldn't be completely bent over.

Aren't you supposed to keep your back straight, and not be bent over?
The back should be straight or slightly arched. This is always the recommendation for any back involved lift with flexed hips -- squat, deadlift, romanian deadlift, good morning, clean, snatch, bent-over row, hyperextension, etc. What you don't want is rounded. A slight arch will actually help you to contract the lower back and "block" correctly with the abdomen to create a strong and solid torso.

Remember that straight doesn't mean vertical. It will always have some degree of inclination forward.

If you're unclear, I'd suggest, if possible, video-taping your form and letting us help you correct and tweak it. If you choose to do so, use a fairly challenging weight -- anyone can keep good form with a light weight, but it's the ability to sustain it even at maximum loads that is important.

The back should be straight or slightly arched. This is always the recommendation for any back involved lift with flexed hips -- squat, deadlift, romanian deadlift, good morning, clean, snatch, bent-over row, hyperextension, etc. What you don't want is rounded. A slight arch will actually help you to contract the lower back and "block" correctly with the abdomen to create a strong and solid torso.

Remember that straight doesn't mean vertical. It will always have some degree of inclination forward.

If you're unclear, I'd suggest, if possible, video-taping your form and letting us help you correct and tweak it. If you choose to do so, use a fairly challenging weight -- anyone can keep good form with a light weight, but it's the ability to sustain it even at maximum loads that is important.

I understand that, but without the board I'm rounded in the back.

I understand that, but without the board I'm rounded in the back.
:nod:

That's why I recommended you start stretching immediately. Flexibility should not limit your ability to get to parallel or, at least, very close to it -- that's a sign that you're severely inflexible. A full squat / ass to the grass will require the use of a block under the heels for most lifters as that usually takes a fairly extreme amount of flexibility, but an unaided parallel squat should be well within the reach of every lifter.

Keep using the board, but stretch thoroughly after each session and occasionally test your unaided squat depth. Remove the block as soon as you have the prerequisite flexibilty unless you wish to go even deeper. Anytime you use a block under the heels or other artificial means to improve your ROM, stretching becomes even more important because, depending on the aid and your ROM, it's possible to lose what flexibility you do have.

If you need to brush up on the subject of stretching, I'd recommend this primer (step 2 and 3, particularly): http://www.trickstutorials.com/index.php?page=content/flexibility

:gl:

:nod:

That's why I recommended you start stretching immediately. Flexibility should not limit your ability to get to parallel or, at least, very close to it -- that's a sign that you're severely inflexible. A full squat / ass to the grass will require the use of a block under the heels for most lifters as that usually takes a fairly extreme amount of flexibility, but an unaided parallel squat should be well within the reach of every lifter.

Keep using the board, but stretch thoroughly after each session and occasionally test your unaided squat depth. Remove the block as soon as you have the prerequisite flexibilty unless you wish to go even deeper. Anytime you use a block under the heels or other artificial means to improve your ROM, stretching becomes even more important because, depending on the aid and your ROM, it's possible to lose what flexibility you do have.

If you need to brush up on the subject of stretching, I'd recommend this primer (step 2 and 3, particularly): http://www.trickstutorials.com/index.php?page=content/flexibility

:gl:

I certainly could use some improvement on my flexibility. You convinced me, I will start taking it more seriously.

Picture around somewhere with Arnie and one of his trainee buddies back in the day using a heal board.

If Arnie used one.....

Found it


http://www.bodybuilding.com/fun/tya4ebig.jpg

Is that the blond bomber squatting? He's doing a full squat, not a parallel one. To go that deep, most people would use a board or heel insert (unless they've stretched extensively specifically to be able to full squat unaided).

Compare his squat with this clearly parallel squat and the difference is pretty easy to spot:

http://tomkelso.com/db5/00467/tomkelso.com/_uimages/Brooksquat2.jpg

His legs are twice the size of the girl's and actually shorten his ROM, which is why his full squat doesn't look as deep as a less muscular lifter's would. He's down until his hamstrings touch his calves (a sure sign of a full squat) -- the girl is no where near that depth.

Use a board when you want to exceed your current flexibility. If you can't do a parallel squat without the board, stretch -- you're inflexible.

I've still got flexibility issues, but I was probably doing more of a full squat. That board in the picture is exactly like what I use.