Squat Rx #1

Tips for correcting the lower back rounding at the bottom of the squat

Category:

Sports

Tags:

• squat
• technique
• rx
• powerlifting
• weightlifting
• training
• lower
• back

[StephenAnthonyMusic]

None of this shit will work if you're tall and long-legged. Legs are just too damn long and beautiful. If you had my legs your knees would "eat wall" all day or you'd fall backwards compensating.

Only thing that helps is putting thin plates under the heels.

[johnnymnemonic2]

@StephenAnthonyMusic A lot of people will have to take a step back or they will practice "wall avoidance" (legs splaying, leaning to one side, etc). I've known plenty of tall, long-legged people that have done fine w. the face-the-wall-squat drill btw. I should re-emphasize that it is a DRILL to reinforce good habits. Give it your best effort for a few sessions - if it doesn't impact your movement pattern positively, then toss it.

[thecityalive]

I love the series, Sensei. Glad to see some of the 6 absolutes from BFS being echoed here. When training with people with bad knowledge is common in commercial gyms, I refer to these videos for guidance. Thanks for making these.

[johnnymnemonic2]

@thecityalive Thank you! BFS has great cues.

[fitbrofrank]

Do you even lift?

[johnnymnemonic2]

@fitbrofrank Hi Frank. Yes, I do. Do you?

[johnnymnemonic2]

@ratemyfriday Hi Rate,

I've mentioned this before, but since I don't expect you to actually read the other 100+ comments to this video, I'll repeat and make it short:

Losing flexion in the lower back when squatting is not good. A little flattening is probably inevitable under load. Cues are cues. Cues are not technique. The purpose of cues is to get the training closer to proper technique.

[dombower]

no way. someone today told me that i butt wink, i never knew what that was, this is the first video i have come across about it and it is brilliant, not only does it explain what the issue is but also gives some brilliant tips on how to help train it out of my technique. fantastic, thank you so much. i am off to the gym now to work on my front squats and over head squats asap!

[rogue8853]

@johnnymnemonic2 does this work for low bar?

[DawningProductions]

Very informative video, Helped me alot.

[essjayyell]

I can maintain the arch when I'm really trying hard and squatting down very slowly, but when it comes to squatting at a normal speed, I tend to lose the arch.

[armenianderick]

Im into my 3rd week of a 3 day split workout. On leg days ive noticed all 3 weeks bring about lower back strain, often feeling as if i just finished a deadlift. After watching this video, i did a squat in front of my mirror and what do you know! my lumbar arch flattens out before parallel... Flexibility issue. Thank you very much. I appreciate your guidance. I can now work on flexibility, and am one step closer to success.

[cp3cp33]

squat rx, if i can wide squat stance to parallel with perfect form, but can't narrow squat to parallel without rounding my back, what would i need to improve