How squating affects hip flexibility and overall mobility?

[LastingEffect]

If you aren't the most flexible guy should you do heavier squat routines like 5x5?

I want to progress with hip, legs flexibility so I do a lot of stretching: once or twice a day. I am a bit afraid that tight muscles after leg workouts can affect me negatively. So should I change my workout?

Is it good to stretch legs and hips right after legs workout?

 

[kpoz12]

Fuck squatting as in the weight lifting exercise; do SQUAT SITTING every single day, for as long as you can do instead. It has improved my overall flexibility and range of motion a ton.

 

[LastingEffect]

Fuck squatting as in the weight lifting exercise; do SQUAT SITTING every single day, for as long as you can do instead. It has improved my overall flexibility and range of motion a ton.

Do you mean you have to squat and try to hold position as long as you can?

 

[winterbike]

Lifting weights can make you more or less flexible, it depends on how you do it.

 

[kpoz12]

Do you mean you have to squat and try to hold position as long as you can?

Yep. I don't sit in chairs anymore at all, just this.


It has helped my BJJ a lot: for example, when I am In someone's full guard I will squat now instead of sitting on my knee and toes; I feel it gives me more mobility and quicker response time.

 

[LastingEffect]

Yep. I don't sit in chairs anymore at all, just this.

That puts a lot of pressure on knees

 

[BJ@LW&WW]

great squatting also requires good hip mobility.

keep squatting with good form. its one of the best exercises period

 

[kpoz12]

That puts a lot of pressure on knees

Start off just trying to get into the position- the very first time I tried to do it, I literally couldn't even get down that low and just fell over. So, just start off doing an air-squat and going down as low as you comfortable can, and just hold it for as long you comfortably can.
Over time (as in, over the course of days and weeks), start going lower and lower, flatter on your feet, and wider and wider.

Eventually I could hold it for 30 seconds, then 1 minute, then go much lower, then wider, then 5 minutes, etc, and now I can go for up to 30 mins straight until my legs fall asleep lol.

All my students at my gym know to not SIT on the mat when I'm teaching; they all know to squat sit!

Here is me squatting sitting while watching BELLATOR, with my DEMON KITTY there too <blockquote class="instagram-media" data-instgrm-captioned data-instgrm-permalink="" data-instgrm-version="8" style=" background:#FFF; border:0; border-radius:3px; box-shadow:0 0 1px 0 rgba(0,0,0,0.5),0 1px 10px 0 rgba(0,0,0,0.15); margin: 1px; max-width:658px; padding:0; width:99.375%; width:-webkit-calc(100% - 2px); width:calc(100% - 2px);"><div style="padding:8px;"> <div style=" background:#F8F8F8; line-height:0; margin-top:40px; padding:28.055555555555557% 0; text-align:center; width:100%;"> <div style=" background:url(data:image/png;base64,iVBORw0KGgoAAAANSUhEUgAAACwAAAAsCAMAAAApWqozAAAABGdBTUEAALGPC/xhBQAAAAFzUkdCAK7OHOkAAAAMUExURczMzPf399fX1+bm5mzY9AMAAADiSURBVDjLvZXbEsMgCES5/P8/t9FuRVCRmU73JWlzosgSIIZURCjo/ad+EQJJB4Hv8BFt+IDpQoCx1wjOSBFhh2XssxEIYn3ulI/6MNReE07UIWJEv8UEOWDS88LY97kqyTliJKKtuYBbruAyVh5wOHiXmpi5we58Ek028czwyuQdLKPG1Bkb4NnM+VeAnfHqn1k4+GPT6uGQcvu2h2OVuIf/gWUFyy8OWEpdyZSa3aVCqpVoVvzZZ2VTnn2wU8qzVjDDetO90GSy9mVLqtgYSy231MxrY6I2gGqjrTY0L8fxCxfCBbhWrsYYAAAAAElFTkSuQmCC); display:block; height:44px; margin:0 auto -44px; position:relative; top:-22px; width:44px;"></div></div> <p style=" margin:8px 0 0 0; padding:0 4px;"> <a href="" style=" color:#000; font-family:Arial,sans-serif; font-size:14px; font-style:normal; font-weight:normal; line-height:17px; text-decoration:none; word-wrap:break-word;" target="_blank">#DemonKitty and #SquatSit watchin Bellator.</a></p> <p style=" color:#c9c8cd; font-family:Arial,sans-serif; font-size:14px; line-height:17px; margin-bottom:0; margin-top:8px; overflow:hidden; padding:8px 0 7px; text-align:center; text-overflow:ellipsis; white-space:nowrap;">A post shared by <a href="https://www.instagram.com/kenpostnikoff/" style=" color:#c9c8cd; font-family:Arial,sans-serif; font-size:14px; font-style:normal; font-weight:normal; line-height:17px;" target="_blank"> Kenny P!</a> (@kenpostnikoff) on <time style=" font-family:Arial,sans-serif; font-size:14px; line-height:17px;" datetime="2017-01-22T15:03:31+00:00">Jan 22, 2017 at 7:03am PST</time></p></div></blockquote> <script async defer src="//www.instagram.com/embed.js"></script>

 

[nefti]

Just make sure u stretch every dau

 

[Ryo]

Those pants, dear God...

 

[nefti]

Remember when you squat go ass to grass

 

[TehGwarch]

If you aren't the most flexible guy should you do heavier squat routines like 5x5?

I want to progress with hip, legs flexibility so I do a lot of stretching: once or twice a day. I am a bit afraid that tight muscles after leg workouts can affect me negatively. So should I change my workout?

Is it good to stretch legs and hips right after legs workout?

Yes, high bar or front squats. The kind where you go all the way down with the knees tracking somewhat forward and keep the torso upright, not the one where you do a good morning to parallel to say you did more weight.

Also, horse stance training for the adductors, you can do this 2-3x a week after you squats and skip the static stretching. It's strength training so that's all you need.

Inability to get into the side split is the result of weak adductors in the extended range of motion. The horse stance training will fix that and eventually get you into a split.



Static stretching is good after training but will probably do nothing for you if you are really stiff or older. It's more of a thing to maintain whatever ROM you already have.

If you do only squats in a certain ROM, your adductors will strengthen only in that ROM, anything outside of that is not doable.

This is your body's way of preventing you from hurting yourself, if you are not strong in a particular ROM, your body tenses up.

Some people who are younger or supple females with a lot of elastin can get splits anyway but if you are older or a naturally strong, stiff male, improvement is not happening without strength training each step of the way.

 

[rmongler]

Remember when you squat go ass to grass

Not by necessity; when squatting under heavy load peak fiber activation comes just after breaking the horizontal plane, while you can go further if you like depending on your needs it's not essential to the exercise.

Furthermore, trying to go atg in a squat often hits limits in peoples anatomy; specifically, the points where their femurs impinge onto the edge of the hip sockets and can turn no further, at which point you start doing whats known as 'buttwink' in order to get more 'slack' to go deeper, where the extra flexibility comes from the spine dislocating.

Normally this is not necessarily an issue if you are just popping a squat to sit around like a slavic gopnik, but if you are placing your self under heavy load, then that dislocation from neutral spine starts introducing off axis pressure and wear and tear to the lower back.

On a completely incidental note, always make sure to squat when you shit my friends.

 

[nefti]

Not by necessity; when squatting under heavy load peak fiber activation comes just after breaking the horizontal plane, while you can go further if you like depending on your needs it's not essential to the exercise.

Furthermore, trying to go atg in a squat often hits limits in peoples anatomy; specifically, the points where their femurs impinge onto the edge of the hip sockets and can turn no further, at which point you start doing whats known as 'buttwink' in order to get more 'slack' to go deeper, where the extra flexibility comes from the spine dislocating.

Normally this is not necessarily an issue if you are just popping a squat to sit around like a slavic gopnik, but if you are placing your self under heavy load, then that dislocation from neutral spine starts introducing off axis pressure and wear and tear to the lower back.

On a completely incidental note, always make sure to squat when you shit my friends.

Just out of curiosity what % of the population have that specific condition?

 

[rmongler]

Just out of curiosity what % of the population have that specific condition?

It depends mainly on your ancestry. For example, many folk from eastern europe tend to have shallower hip sockets that let them stay engaged and generating power even when very deep in a squat (one reason why championship oly lifters tend to be more common from this extraction), while people with more northwestern european ancestry, most especially celtic, tend to have deeper hip sockets which are more specialized towards power generation when upright or extended (which is more advantageous in throwing sports like discus, or tossing the caber).

 

[LastingEffect]

It depends mainly on your ancestry. For example, many folk from eastern europe tend to have shallower hip sockets that let them stay engaged and generating power even when very deep in a squat (one reason why championship oly lifters tend to be more common from this extraction), while people with more northwestern european ancestry, most especially celtic, tend to have deeper hip sockets which are more specialized towards power generation when upright or extended (which is more advantageous in throwing sports like discus, or tossing the caber).

Source?

 

[nefti]

It depends mainly on your ancestry. For example, many folk from eastern europe tend to have shallower hip sockets that let them stay engaged and generating power even when very deep in a squat (one reason why championship oly lifters tend to be more common from this extraction), while people with more northwestern european ancestry, most especially celtic, tend to have deeper hip sockets which are more specialized towards power generation when upright or extended (which is more advantageous in throwing sports like discus, or tossing the caber).

"Celtic people" meaning people living in Ireland? Or Celtic culture that got pushed out of continental Europe?

 

[Dogstarman]

Not by necessity; when squatting under heavy load peak fiber activation comes just after breaking the horizontal plane, while you can go further if you like depending on your needs it's not essential to the exercise.

Furthermore, trying to go atg in a squat often hits limits in peoples anatomy; specifically, the points where their femurs impinge onto the edge of the hip sockets and can turn no further, at which point you start doing whats known as 'buttwink' in order to get more 'slack' to go deeper, where the extra flexibility comes from the spine dislocating.

Normally this is not necessarily an issue if you are just popping a squat to sit around like a slavic gopnik, but if you are placing your self under heavy load, then that dislocation from neutral spine starts introducing off axis pressure and wear and tear to the lower back.

On a completely incidental note, always make sure to squat when you shit my friends.

Yeah. I can’t go atg squat. I have to just get horizontal or just break it. I fuck up my back because of butt wink doing atg.

 

[rmongler]

"Celtic people" meaning people living in Ireland? Or Celtic culture that got pushed out of continental Europe?

Celtic as in Celtic.

Dr. Stuart McGill likes calling it 'The Scottish Hip', for instance.

 

[nefti]

Celtic as in Celtic.

Dr. Stuart McGill likes calling it 'The Scottish Hip', for instance.

So you are talking about Scottish people? Highlanders or lowlanders? What % of the us is of pure Scottish descent ?