Deck Squat Troubles

When trying to perform a deck squat, either my feet are unable to plant close enough near my butt to allow me to push off the floor or I can't roll forward far enough to get my shoulders past my hips. Not sure which is the real culprit or if they are tied together, but what should I be working on to solve this type of problem?

Since I don't yet have enough flexibility to do my SLS's without raising my foot off the floor I figured I would replace them in today's WOD with the jumping deck squat ... only to find I don't have enough flexibility for this either!

Any advice would be appreciated. Thanks.

- Chris

Not quite sure what you mean Domz. In regards to a kip ... from a completely prone position I can throw my legs back over my head, whip them forward violently (for lack of a better term) and thus propel myself to my feet. I always thought of that as a kip-up, but I doubt it is the correct gymnastics terminology. Not sure how I could apply that movement to the deck squat so you must be referring to something else ... any reference pics/vids that might illustrate what you are describing?

- Chris

Ignore the fact that she is using a KB as the technique is the same. You must reach forward at the bottom of the squat in the sit to help you stand up.

Thanks Domz I will give that a try later and see what I can come up with.

Blair, in the video link you posted the woman is able to plant her feet right next to her butt. If I plant my feet in that spot my butt is an inch or two off of the ground. Thus when I try doing the deck squat my feet are planting about a foot in front of that position. Is this just a 'body-type' adjustment that I need to make or a straight flexibility issue of some type.

Should I do them with a wide sumo type stance such as here:

?

- Chris

Well ... I tried the wide stance deck squat and couldn't get that to work for me either. Seems to be both that my feet plant too far away and I can't quite get rolled forward far enough so my shoulders are still behind my hips. Both seem like they are flexibility issues of some type, but this is really frustrating. I have more than enough strength to perform these movements yet my body simply refuses to get into a lot of these positions.

- Chris

If necessary, do the deck squat roll so your butt is higher than the ground to get a gravity assist.

You also want to maximize the momentum of the roll assist. Try to situp at the last possible moment instead of as early as possible.

Doing it on a 6" foam mattress (which compresses some with me on it - not the most dense thing) I can do the deck squats without any problems. Any advice on how to bridge the gap?

- Chris

No shoes.

Put a small weight in your hand, DB or plate of some kind and push that forward as you come out of the deck squat. Push it farther out than your toes.

Thanks Blair. Used an 18lb KB and was able to complete the movement. Felt pretty awkward, but I made it up. Should I be decreasing that weight over time or focusing on some other aspect?

- Chris

Focus on reaching forward at the bottom of the deck squat so you're balanced enough to stand up.

Thanks again for the help I'll be working on it.

- Chris