“Get me Lower in my Squat”

get me lower in my squat

I got this email in the inbox the other day, and it shows how important a PT or training buddy who knows there stuff really is. Some of the most important lifts can be infinitely technical when you begin to hit your max weights but I have posted the conversation below (without names) as it may be of help to another reader.

Hey Johnathan
I was wondering if you know any exercises or drills to help me get lower in my squat. I can get to parallel but any further and I start to get that “bum wink” compromising my spinal position. Im trying to enhance my Snatch but until I can get that low Squat and good technique I don’t want to push myself.

Hi (removed),

Without assessing your squat it’s hard to say.

Few pointers though:

-Assess your restriction/limitation. Ie is it ankle/hip/thoracic mobility issue or is it a core stability issue. Because if it is a core issue and you hammer mobility you are just barking up the wrong tree.

Simple assessment
1. Film yourself doing a bodyweight squat and am OH squat. Where do you lose neutral?
2. Raise your heels on small weight plates, and squat again. Do you get lower? Lower to where you want?
3. If not hold a 5kg plate in front of you at arms length and squat. Film it. Lower now?

If you achieved better range with heels elevated it could be ankle Dorsi range/ankle mobility.

If the plate improved squat, it could be anterior core/stiffness/breathing issue.

Assess first I’d say.


P.S: Other thoughts include…It could also be wrong stance/foot position for your hip structure or a hips structure that doesn’t allow for deep squatting. It could be adductor problems. It could be femoral acetabular impingement you really need to film it to investigate, sorry no magic bullets for this one.

Dr. Steroids

Introducing our esteemed author at SteroidsLive, Johnathan Reed, a seasoned fitness enthusiast with a passion for empowering others on their journey to optimal health and performance. With years of experience in the fitness industry and a background in sports science, Johnathan brings a wealth of knowledge and expertise to his writing. Dedicated to providing accurate, evidence-based information, he strives to educate and inspire readers to achieve their fitness goals safely and effectively. Through his engaging and informative articles, Johnathan aims to make a positive impact on the lives of individuals seeking to transform their bodies and improve their overall well-being. Join him on the path to success at SteroidsLive, where fitness meets knowledge.