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.

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 completely agree with @ParmaVioletTea on this. And it’s consistent with the approach taken by good PTs (of which I have trained with many over the years).

I’m a qualified gym instructor and former international rower but now feeling geriatric at 55 with arthritic knees and a whole host of other physical issues (including scoliosis which I only found out about at age 52!). 🤦‍♀️

Good form and depth is much more important than lifting heavy.

I find using a safety bar instead of a barbell really helps my squat depth (discovered when I had a wrist injury so couldn’t use a barbell) while keeping good form. Worth a try?

Ok, I will only concentrate on form and depth. I hadn't thought of the safety bar but I'll look out for it.

Thank you all. I'm really sorry to hear about your scoliosis

Lower the weights first and work on flexibility, yoga, Pilates then you can always work your weights back up. Weight lifting is not good for flexibility it works the opposite really. You need to also work on the stretching and flexibility and yoga is spot on for this 😁

The only things I'd add to the advice given are: try pause squats. Lower your weight, get down to the depth you want, then pause for a breath before coming up. It really helps you feel the position and engage the muscles you need to perform the full movement. And think about how you are bracing and breathing while you squat.

I was exactly the same. Also in my 50s with OA and osteopenia. Gorilla sit to hamstring stretch really helped me. And using heel lifts until my mobility improved.

Tom Morrison has the best programs for mobility & stability.

And yes to PPs suggesting other exercises - the gym bros think everyone should be doing Olympic & power lifts, but if you’re lifting for health reasons there are plenty of other things to do.

(also, try elevating your heels - my ankles are full of scar tissue, I have long femurs and I can’t get the right position no matter what I do - elevating my heels helps)

Weightlifting shoes with a raised heel or shoe inserts like this may help.

Thank you all, you've been so helpful

It's a very good point about the correct footwear. Here are mine (which are old school now but so you can see the style):

I tend to go barefoot...but I will look into shoes, thanks

I can no longer do squats with the bar on my shoulders but I have discovered landmine squats. It has been a bit of a revelation - loads more flexibility and well worth a try.

https://fitbod.me/exercises/landmine-squat

LAST thing you should be doing with arthritis!!! Have you tried Pilates? Plus Bodypump? With a decent instructor then you can make a huge difference to your body and your pain levels and flexibility plus long term keep muscles and bone density up

Can I ask what is this? I am in my 40s but my squat depth is terrible and I’m not sure how to fix it.

It’s not the last thing I should be doing with arthritis. That’s simply untrue.

Oh that looks really gone. I have used landmine but not with a squat. Thank you

I take a really wide sumo stance and warm up reps with the bar only then add weight.

Sometimes in-between sets I will crouch low into a squat and do some hip opening stretches

Has your gym got a fancy standing squat machine? Or different leg press machines? I go to an independent free weight and lifting style gym, lots of Arnold schwartzenegger quotes, graffiti lions and a posing room but they have some excellent equipment like a hack squat machine

Mat Pilates for mobility and flexibility.

Like this

I completely agree with this.
I lift heavy weights but couple it with regular Pilates classes.
It's a good combination.

I def need to do more stretching/pilates/mobility. I've got a block about finding the time for this stuff.

Honestly, it doesn't take long. Find a classic Pilates mat teacher, none of this insta fusion nonsense. Warm up and then going through the main moves should take no more than 30-45 mins, then go straight into your weights. It's a great combo. Then once you're done, a few roll downs, arm openings, side rolls and thread the needle should stretch and loosen everything out again.

But I go to the gym and do an hour workout. I'm never going to add 35 min mat workout before I do that.

It's what I do. Pilates class, followed by weights. Although I do sometimes think the gym is getting to be my second home!

You have more time than me, sadly (for me!)

form before weight. always.

try the exercise without weight first. for many our own body weight is, erm, weighty.

agree to the heel lifts.

once you can do it with out weight add a light bar (broom stick for example) and later empty bar and further weights.