squat

N

necr0potenc3

New Member
First and foremost, I love squatting.

I've always done it to the ground but I started to notice something.

There is a point in which my body breaks my back posture, no matter how hard I try to keep it. At the end of the movement, close to the ground, the end of my back rounds a little. When I push the weight up I feel a little strain in the end of the back.

Then the end of my back stays sore for a while (maybe a day or two) and it gets better.

This week I read an article about some people not being meant to squat ATG because their body mechanics does not insure proper backbone integrity all the way. Is this the case?

Also, this soreness I get, is it something that one day could turn into a serious trouble?

Should I start to squat only to the point in which my back stays rigid (its a bit bellow paralel)?
 
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(necr0potenc3 @ Aug. 09 2008,6:07)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">This week I read an article about some people not being meant to squat ATG because their body mechanics does not insure proper backbone integrity all the way. Is this the case?</div>
I've read this in a couple of articles and think it makes sense. From what I've read I've come to the conclusion that the important thing is to break parallel, and not necessarily go ATG.

<div></div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Should I start to squat only to the point in which my back stays rigid (its a bit bellow paralel)?</div>

In the link that FF provided watch towards the end where Ripp says, &quot;Good depth&quot;. Note that the guy is going just below parallel. And as a side note - if you haven't been using hip drive as Ripp shows in the video, try it. I'll bet you add 15-20 lbs to you squat immediatley.
 
fearfactory, I do use hipdrive in my squats.

The thing is, I can't go as deep as I want to because my back tends to round a little after a certain point. I'm not sure if this is normal, beneficial or an injury-maker.

I've heard about the overhead squat from a friend long ago but I didnt pay much attention. I did try it today and I couldn't even make one correct rep. I'll work more on it and see if it fixes my deep squat problem.

EL_VIEJO, yeah I do break parallel but after a certain point it just rounds my back... no matter how I force it...

Anyways, gonna try the overhead squat for a while and see if I can find the problem. I'll report on it later.



EDIT: about the hipdrive it's a good thing you posted it. I don't think many people know it. But the way I learned it, after you use the hip you get your back straight again, just like when you started the rep. The guy on the video kept it too leaned forwards I think. Well, everyone has a way of doing things. =)
 
If you can, watch the Oly lifters at the Games when they are at the bottom position in the snatch; lower back is extended (but not hyperextended). Some can drop into a deeper squat than others. Genetics plays a part but you should work on lengthening your hamstrings and adductors over time. Keep your legs far enough apart so that your body can drop down between your thighs and not onto them. Keep knees tracking over your feet.

If you aren't doing a low bar back squat then it's a good idea to start. You'll take a lot of strain off your lower back because of the reduced lever arm. You'll be able to break parallel this way but you won't be able to go as low as you can doing a high bar back squat or a front squat. However, I think that you will feel a better stretch in your hams and then benefit from a powerful stretch reflex.
 
Also a lowbar squat requires more forward lean to balance the bar. That is probably why you thought he was leaning too far forward. In any squat the bar must travel strictly vertically for it to be called good form. The further your hips are back the more lean required to keep that vertical bar path.

A little &quot;butt wink&quot; isnt a bad thing and usually indicates that you have reach the limit of your range of motion due to flexibility. Excessive rounding is where the issue is. Become more flexible and squat to that same hieght and you will eliminate it. It could, however, be due to lack of core tightness or core weakness. When squat you should take a deep breath and squeeze your abs as hard as you can, releasing only after you have completed the rep and are standing again.

Having your chest up &quot;at attention&quot; throughout the squat will also help keep your back tight overall. Try to touch the ceiling with your chest and your back should tighten as well as your ribcage rise. Maintain that throughout the rep.

Also if flexibility permits, bring your hands closer to your shoulders and squeeze your traps together.

A day or two of lower back soreness could just be DOMS in the spinal erectors. This is a good thing because it means you are strengthening your lower back.

The overhead squat is a good inidicator to let you know if you have enough flexibility and good enough form. Most people cant do an OHS due to shoulder flexibility however.

A video would be more helpful.
 
I can't remember if he was discussing squats specifically, but Rippetoe's 2nd edition states somewhere that due to muscle awareness issues some people have to feel like they are hyperextending (or exaggerating lordosis?) to actually get the correct position on their back. Do you have someone who can spot you and let you know what your back actually looks like?
 
ATG is the way to get the most bang for your buck. Hip drive is importanta as noted but it can also be flexibility or a too narrow of a stance issue as well. You dont want to stretch a lot before you lift heavy as that will negate some of the spring loading effect you get from the stretch reflex but it is always a good idea to stretch after the sets are done. Move that fascia around and get some blood in the muscle to help you recover. A little abduction work to strengthen the hips is a good thing as well. Drive forward and up with those hips as you come out of the hole. For stance, it is ok to go a little outside of shoulders width to accomodate some of us larger lifters. The more outside you go the more you will want your feet to track outwards but lets stop short of clown feet shall we? This is one of those times that you can learn from nature. Im not a Kung-Fu guy but when I think of the more explosive legged creatures in the wild I think of the frog. Those legs bow out and provide a huge base to drive from in an explosion of hoppyness. Lines those femurs up to a slightly more stable angle in the pelvis and that can mean more power. If you never widened your stance before you might get a little tender in your inner thigh the first few times.

Lift hard, eat big and enjoy the gains.
 
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(bgates1654 @ Aug. 11 2008,11:04)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">A video would be more helpful.</div>
*2nds this motion*
 
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