Daily Mobility Exercises by Dr. Kelly Starrett › Forums › General › Back squats

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    • 01/25/2015 at 2:01 pm #71248
      AvatarEvan Taras
      Participant

      I just joined a cross fit gym in my town.

      So far I have been in pain for 3 days after the frist workout.  I feel most of the pain in the thighs, IT and hips.  
      I felt someone get a little pulled in my adductor doing the back squats.  I don’t think weight is not what did it.  But rather how far I went down and my limited range of motion.
      I know it is not good to be in pain for 3 days.   What I think is happening is that I have very hips from sitting at a desk. Also I feel since my thighs are burning I am not engaging my hamstrings enough. In fact, I feel that is because it is weak.   I have also had issues with squats. Also I do have some tightness soleus which also contributes to my range of motion.
      So my plan is strengthen the hamstrings, and stretch both the hips and soleus.  
      Does anyone having any suggestions or comments about my self diagnosis? 
      thanks,
       
    • 01/31/2015 at 3:24 pm #75738
      AvatarKatie Hemphill
      Participant

      Hey jwgiblin3,

      Have you done any training of this sort before your first CrossFit class? Or was this your first real experience with squatting and stuff?
    • 02/03/2015 at 7:02 pm #75743
      AvatarGeorge McLaney
      Participant

      As K-Star has said repeatedly, it’s good to be sore because then you know your body did something. Per iron_tiger’s note, I’d advise that you get proper coaching on squatting form and variations, as well as checking out Kelly’s videos on squat loading and form, such as:


      and Barbell Shrugged/TechniqueWOD:


      Any restrictions up and down the chain (feet, ankles, spine, hips) can inhibit squat performance. A good coach should be able to help you spot where you’re tight, and what mobility work to do to sort it out. 

      Also, K-Star has all manner of videos on pre and post squat mobility, including:




      Remember the key principle with any lift: If you can’t do it right with no weight, you won’t be able to do it right under load. Get your air squat sorted and then an empty bar squat before you start adding plates. 

      I hope this helps. 

      Phil 




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