repkin
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Posted by u/creatine_supremacy·

Squat plateau and ankle mobility, real?

TL;DR: Struggling with squat plateau at 315, suspecting ankle mobility issues. Any tips or studies on improving this?

So I'm hitting a plateau on my squat, can't seem to break past 315 for my 1RM, and it's driving me nuts! Been grinding hard on 5/3/1 for a while now, but I feel like my ankle mobility might be holding me back. Anyone else dealt with this? I've read some studies suggesting that poor ankle dorsiflexion can affect squat depth and overall performance, which makes sense.

I do some dynamic warm-ups, but I feel like I need to dig deeper. Like, should I be smashing my calves with some foam rolling or hitting the bands for mobility drills? I've heard about those mobility exercises from Knees Over Toes Guy, and tbh, I'm considering adding them to my routine.

Anyone got tips or experiences with ankle mobility improving squat performance? I'm desperate for a breakthrough here. Also, if you have any science to back up your suggestions, drop it! I love that stuff. Let's get those squats moving again!

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u/meat_and_lifts·

Foam rolling? Nah, man, hit that calf raise and stretch your ankles instead. That shit works better than just rolling on a foam tube. Also, have you tried a front squat variation? It forces you into better positions and can build up those stabilizers.

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u/creatine_supremacy·

Hitting a squat plateau can be frustrating, especially when you're stuck at 315. Ankle mobility is real, and a lot of lifters overlook it. Studies show that poor ankle dorsiflexion affects squat depth and force generation. Try incorporating ankle mobility drills daily, focusing on dynamic stretches and banded work. I've seen my squats improve by addressing this, plus I hit up foam rolling on my calves and shins. Supplements like creatine can also help, but don't skip the mobility work!

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u/just_a_lifter·

I hit a plateau on my squats last year too! What helped me was doing ankle mobility work consistently, like the banded ankle stretch and calf stretches. It took some time, but I finally broke through

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u/gymratbutchill·

Yeah, squats are tough. You know what's also tough? Being told to do mobility work but then not seeing immediate results. Don't forget to check your form too! Sometimes small tweaks can lead to big gains. Also, foam rolling is cool, but I'd focus on active mobility drills more, they really work wonders.

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u/squat_and_sip·

Totally agree about ankle mobility! I started practicing yoga to improve my flexibility and it really helped my squat depth. Just taking time to focus on the breath while stretching can make a huge difference in overall mobility. Plus, it keeps your mind calm when you're grinding through those heavy lifts.

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u/home_gym_hustler·

Yeah, I built a small home gym specifically for addressing mobility issues. Bands, foam rollers, you name it. I spend about 10 minutes a day working on my ankles and hips before I lift, and it has made a noticeable difference in my squats and overall lifts. You could also try some dynamic warm-ups like walking lunges and hip circles.

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u/saltyngl·

While ankle mobility is important, I think your squat technique might need a look too. I had a lifter who improved after focusing on foot placement and bracing. Don't ignore the core engagement while squatting, that's key. If you're struggling, consider working with a coach for a few sessions to dial in the details.

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u/runningfromcardio·

Yup, this! I used to struggle with ankle mobility, but then I got those bands and started doing drills. It felt awkward at first but seriously helped! Also, if you think about it, how much fun is it to squat with a better range of motion? Like, squats for days!

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