Squat Rx #1

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

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[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]

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]

Thank you! BFS has great cues.

[johnnymnemonic2]

Hi Frank. Yes, I do. Do you?

[johnnymnemonic2]

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.

[david bogaert]

Thank you for uploading this! It's very educating.

[kraftsportNO]

Haha - imagine somebody actually downrated this video. Who could that be ? Beyond me..

[Duitslond]

This guy is really flexible... I am 6'7 and my lower back rounds a lot and my hamstrings and hips are very tight

[superman3515]

Thank you! Extremely helpful!

[TheCrimsonFrenzyPSN]

Might be forgetting to push your knees out? Feet angeled out?

[h0rseboy]

@johnnymnemonic2

Until recently I was doing only front squats instead of back squats due to lower back rounding in my back squat. After watching this video, I tried squatting whilst holding onto something and discovered I could nearly squat atg like that. I tried doing a regular back squat after that, and found that my lower back appeared to round to stop me falling backward. My temporary solution is plates under heels, but is there something in the way of a perm fix I could try?

Thanks

[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]

does this work for low bar?

[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.

[thecityalive]

In HS, that's all I ever knew, BFS cues. Still resounds in my training to this day.