SQUATTING!!!

[ftDpole35]

first, if this is the wrong forum, then please move it

Now to bussiness- I havent squated since the summer for football, and recently we are starting our lax weight room workouts. I dont do that much for squats, only 2 fourtyfives on each side; but on my second set i got a really bad cramp in my legs and under my butt. This happened to a few of my friends aswell, and I was wondering if it was just because i havent squatted in so long, or if i didnt stretch enough. Please tell me some stretches that i can do before squats. (i hope i didnt pull anything. yikes)

:drool:

[cavgoalie7]

yea, it will cramp and burn since you haven't done it in 6 months, but after a few sessions it shouldn't hurt anymore

[benjamming18]

That happened to me. It's part of your hamstrings, to streth it put your foot on a cahir with you knee at a right angle and lean forward.

[smooth87]

It belongs in the Tactics/Training Forum, so next time but your questions in there.
Well you should stretch before any excerise you do and make sure you're hydrated throughout the whole day so you don't cramp up.

[MaKiMaKi13]

you need to stretch out better, and eat a banana , make sure you stay hydrated like smooth87 said

and you should be starting off at 225? if you havent lifted in like 6 months??

[ftDpole35]

alright thanks for the help. Anything that you guys want to add is mutch apreciated. (starting at 225- im not that small of a guy, I almost weigh 200)

[the wister]

Make sure you're stretching AFTER your workout, not before. To warmup before a lift, do 10-20 reps of the same lift with little weight. So next time try 15 bodyweight sqauts, then your typical warmup, and some leg stretches after your workout. Stretching before a lift limits how much you can lift in the exercise.

[UNCdefense]

Stretching is important but it's probably also just your legs being sore/tired from not working out for so long. Stretching is definitely important though I pulled my left groin today w/ just 245 on the bar cause I didn't warm-up...Hurts w/ every step I take now so make sure you get stretched out & warmed up properly

[palmerkswiss]

do other forms of squating before stepping ni the big leagues if you havn't done it in a while. less weight more reps, wall sits, so forth. and then work your way up to the 225.

[Diesel4958]

It's normal. i wouldn't worry. You'l be able to do the weight you could a few months ago relatively shortly.

[Meade Lacrosse]

That happened to me. It's part of your hamstrings, to streth it put your foot on a cahir with you knee at a right angle and lean forward.

Thats very good advice. Do that, or for me, butterflies help.

[berger1227]

sort of off topic but what percent of your bodyweight should you be able to squat? ive heard from 75%-150% is there a definite answer?

[dta06]

i not 100% sure but my coach says you should be able to squat double your bodywieght

[Diesel4958]

i not 100% sure but my coach says you should be able to squat double your bodywieght

I have heard a solid athlete should be able to do this if not more, not sure the validity of this statement but hey something to work towards if not.

[ByrdDpole]

By being able to do double your bodyweight, how many times do you mean? Like I weigh 175 lbs, I don't think I could do 350lbs. Ok, maybe once, but it would kill me. (Or not, I'm only 15)

By the way, you don't think you should be doing pyramids? 1 set, or even 2 or 3 sets of the same way can't help you that much, as far as I know. Pyramids, working your way up, at least, provide for a wide range of strength and build muscle endurance.

[PBlax]

Stretching is important but it's probably also just your legs being sore/tired from not working out for so long. Stretching is definitely important though I pulled my left groin today w/ just 245 on the bar cause I didn't warm-up...Hurts w/ every step I take now so make sure you get stretched out & warmed up properly


if u pulled your groin then it means ur not squatting correctly the only muscels that should be worked are your quads, glutes, and hamstrings