Improving Range of Motion for Squats, Deadlifts

[Eustace]

I am new both to this forum and to strength training. I currently weigh about 325 lbs, and I'm about 5'11" and 25 years old. I've started the Cat Herd fat loss program and diet, but I'm having some problems with the squats and deadlifts. Even without weights, just a bodyweight squat, I have trouble going beyond basically a 1/4 squat, which makes it difficult to achieve the proper form for deadlifts, let alone squats. Besides doing more squats and slowing increasing my mobility, does anyone have some suggestions for tips to improving my mobility?

Thanks!

[Tobes]

I must admit, I've been wondering the same thing.

[John Prink]

Eustace,

Hi!

One of the things you can do is, particualrly for the deadlift is to pick a style (sumo or conventional) - sumo being wide stance with hands between knees and conventional which is narrow stance and hands outside the knees and simply elevate the bar. You can use a power rack for that, or place the bar on platforms to raise it up. As your flexibility gets better, you would lower the bar closer to the floor.

Gradually, stretch and squat further and further. Add a barbell when you can and practice, slowly, lowering yourself into the squat position. Absent that, front squats and Hack squats can be helpful.

If balance is an issue, you could look into getting one of those hip belts from IronMind Enterprises so you can do hip belt squats....I own one and use it from time to time....

With the squat, check your stance. You may have to go fairly wide and point your feet at a 45 degree angle while you're squatting.

JP

[Lobo]

Hello Eustace,

Congrats on beginning a training program. I am assuming, correct me if I'm wrong, from your description of your age and weight that you have not been very active for awhile. With that in mind I would probably advocate starting an agressive walking/power walking program for a couple of months. If your joints, etc. can not accomodate your own body weight you probably should not add a load to it. Keep trying to lower yourself into a proper squat. As your weight comes down this should become easier. Make sure you are addresssing your eating habits too. Your mobility issue will probably correct itself as your weight comes down and you increase your activity. Best of luck.

[Marty]

walking will improve enduance and enable you to do more and feel better - bodyweight squats will strengthen legs, hips, lower back - try pushups done this way: find a sturdy railing or table, set the feet 2-3 feet away, place arms on rail/table, lower and push up - over time use a lower rail-table to increase resistance...naturally clean up food selections