Barbell back squat - I'm so inflexible!

[Allergyrising]

I've been working with weights for a long time, barbell a little over 2 years. I love deadlifts and bench but I really still struggle with back squat. I just can't go low. I have arthritis and I'm really inflexible - i also don't put enough time into working at improving my inflexibility, I know.

But this am I was dismal. Tired and stiff and it was such a chore.

Any thoughts on how I could improve? I'm 56, post meno, squatting about 40Kg, at best.

Have you tried using heal lifts? A friend of mine was the same and raising the heels a little really helped her depth in the squat.

Just stop doing it. Not helpful I know, but maybe just concentrate on the things you can do. In your 50s with arthritis you are doing amazingly already.

Agree with first and second posts in that order.

Can you do a low squat without any weight? If you can, are you instantly trying to do a 40kg Bbbs? Maybe try just with the bar and build up slowly, even with 1.5’s added.

If you can’t do a decent body weight squat, maybe knock that one on the head altogether. As PP said, what you’re doing already is great. Lots of other exercises you can try.

Have you seen a physio or had some PT sessions? If flexibility in ankles, knees or hips are an issue then there is loads you can do. But it is hard to work out what’s the issue yourself. I can squat much deeper with heels on small plates so my PT is focusing on mobility. You don’t want to flare your arthritis - you don’t mention which type you have - so I would be weary of pushing yourself without professional support.

Thanks all - I def don't want to give it up. I have general osteoarthritis which is fine - it really, really is - I'm just not flexible/ stiffer than I'd like to be. I also have osteoporosis in my hip (just touching osteoporosis from osteopenia). The barbell back squat is 1 of the 4 LIFTMOR exercises that when applied together have been shown to increase bone density in postmenopausal women with osteoporosis and osteopenia.

I think I just need to work on my flexibility. I'm on holiday for 2.5 weeks, so I think I might practice some gentle mobility moves to get the lower parts - ankles, legs etc moving better

Some days, when I'm tired, it's so much harder.

I'll use the heel lift, that's a good idea.

I presume you are on HRT but if not that's highly recommended for women with osteopenia

I would take the weights off and focus on getting to proper depth. I did an online mobility programme. You could choose from lots of different pre recorded session and they ranged from 5 minutes to about 30. I use to do the shorter ones mid morning and a longer one before bed. I haven’t done them since my 3rd DC but still have good mobility.

Yes, I'm on HRT. I do a lot to help my bones.

I've signed up to a mobility APP. I can't stand the AI voices but the exercises are good. I'll really push to commit to that and see how it goes

I think PPs just mean don’t worry about back squats, or full depth or the like. Not give up strength training!

Could working on a box squat scratch the itch,
Or goblet squats with your heels raised on a plate?

I've done olympic lifting since my 20s. I only ever train front squat which (I feel) with my physiology allows me to squat deeper with more control. Try alternating that into your training along with flexibility work. The only thing is - you will need the flexibility to bring the back of your hands to your shoulders with your elbows up, arms straight out in front and at 90 degrees. You may find you need to train for this flexibility too. You can rack up the barbell and position yourself in front of it, mimic the grip to do regular stretches down the back of the arms.

My written explainations are poor, so please watch some YouTube Vids!

Ooh which one. I'd be interested.

I used to struggle with depth in my squat and used the heel lift for a while. Grab a 10kg plate and put it on the floor and raise your heels that way when you squat. Apparently it’s all down to ankle mobility so try and find some mobility exercises for that to do as a warm up before you start. Good luck!

The key is mobility and flexibility. You know you need to work on that. Ankle flexion and hip opening.

Maybe start by doing box squats with just the bar. Also body weight squats with good form. You could add dumb bells if you want to weight them but try to keep your chest up.

The other thing is mobility - work on ankle flexion in a static lunge by pushing your knee forward over your toes. You can add a dumb bells weight to that or use a theraband to flex and stretch your ankles.

Tom Morrison on YouTube is fantastic for mobility for lifters.

I’ve just done an exhausting PT session which superseded CV work with mobility - crawling every which way - downwards facing, upwards facing, barrel rolls and backwards. Working on moving well in all the directions.

That's super helpful, thanks

I've been using the Pliability app

Just to add - there’s not that much value in squatting heavy without proper depth. So work on getting the mobility to squat to depth, then add the weight. I

can squat “ass to grass” (as they say) but my warm up sets are 12 reps just the bar (20k), then 8 reps at 30k. Only then do I start adding significant weight!

And I do at least 10 body weight squats and 10 jumping squats to mobilise before I even look at a rack! I’m 66 and have never taken HRT. I exercise a lot.

That sounds brilliant. HRT isnt recommended for energy or motivation. It systemically protects bones.

I’m hoping I eat enough (a lot of high protein food) and do enough high impact stuff like jumping, to keep my bones healthy.

Well done! That's brilliant. I also hope to spend my sixties (and retirement - more time) exercising as much as possible.

That said, i don't agree that there isn't much value in squatting heavy without proper depth. You can still engage the quads, glutes and core and build strength. And it helps with load management.

I don't particularly want to be put off.

I do warm up squats without weight, and that's all fine, and depth is good. I can do a low squat with just the bar.

I will keep working at this.

oh and as someone else said, HRT is evidenced as protective of heart and bones. I don't think it's a competition to stay off it, if it's something that works for you.

Yes, that's all really important.

Most women wouldn't know if they had problems with their bones, tbh. I don't think the NHS does routine DEXA scans (which is how they ascertain) anymore. Only if you have a fracture and want to rule it out. I've known for over a decade that my bones weren't as strong as I'd like. That said, my consultant says that I'm not in a huge minority for my age group.

I see it as a gift - I know I have to keep them strong, as opposed to finding out through a fall

I had a Dexa scan and the bone consultant said as long as I walked plenty and took HRT that was enough. I did ask about lifting and she said if I enjoyed it that's great but no evidence it has a protective effect.

Having said that, I can't see one negative about older women getting stronger.

I find front squats really tough on my core!
You can also do them with a cross armed grip which means you don't need the same wrist flexibility.

I also substitute split squats for regular squats if my back is playing up and they are less harsh on the knees too. The only thing is they take twice as long to do!

That really isn't true. I've seen several consultants and read several papers.

I missed this. This is really helpful, thanks

Ok, well just reporting what she said!

For sure, as am I!