Squat Rx #2

Correcting squat technique. This segment focuses on correcting a common problem - doing a good morning out the bottom of the squat.

Category:

Sports

Tags:

• squat
• rx
• technique
• powerlifting
• weightlifting
• kettlebell
• training

[Korensun]

I have a serious flexibility issue, I tend to lose my arch at the bottom of the squat and good morning my way up on heavy weights.

when do you suggest to perform the stretches drills? at the end of the workout? on the off days?

[johnnymnemonic2]

Yes.

[CATAFO]

The main issue is that I just don't feel my muscle is going into the squat at all. I basically bounce at the bottom and struggle my way up. I've never tried PL style. Should I be squeezing my glutes in my squats on the way down? I don't really know what to do! any advice is appreciated! My best deadlift is 405x5 and my best back squat is 225x3 so something is wrong!

and much thanks for the videos, very helpful.

[johnnymnemonic2]

Most people start out with a much better DL than SQ and later the numbers tend to even out.

Everything should be tight as you decend. Now, that doesn't mean that you squeeze your cheeks so tight that your lower back is rounding and you look like you're going to soil yourself, but you do need to be tight ALL OVER.

[CATAFO]

hey, thanks man. I haven't been tight at all in my hip region, just my back. I'm gonna work on that and I'll let you know how it goes, gonna go through the rest of this series first too! I tried for 245 today at the end of my session and missed it twice, very frustrating! Do you think the ankle thing is a problem, or is it normal to just bend the knees to max extension and push them out/sit into the squat to get to the bottom?

cheers mate

-Jeff

[johnnymnemonic2]

#1, #2, #3 (both parts), #4, and #10 and see if any of those help you.

I'm not sure what you mean by "ankle thing".

Generally, IMO you want to think about breaking at the hips rather than at the knees. Now, I know some recommend the opposite and I think I've discussed it on the blog, but if you have knee/ankle issues, then I think it's a pretty safe bet to say you should focus on hip, rather than knee flexion to start the squat.

[HeadDominion]

wow your gym is sooooooo coool it has at least 5+ squat racks. My gyms sucks. it has only 1 squat rack but the wait isn't too bad lol

[bgizzles420]

Great video series, seems to be covering most of my issues, especially being a taller athlete, thanks a lot.

[MrBbear87]

#Cooks195

[MrBbear87]

Have you tried just driving your hips out right before bending your knees? It's similar to thrusting away at the wife doggy style... Thrust backwards, then back forward. Something like that. Other than that it sounds like you're doing fine on your squats. I lean forward too but have no problems with it.

[Cooks195]

At the same time, others have overheard this and said they don't know what they're talking about, my squats are fine, one of them was a great natural squatter who could rep out with 405 20 times. Basically, to get below parallel I have to do this, but I never start my hips first. No matter how I try I can't change it.Maybe I need to raise my head up at the bottom because I'm watching my self in the mirror. But have you ever seen that some people just have this and can't get around it?

[Cooks195]

John, thanks. I have a problem with my squats, maybe. I am lanky, thin, about 6 foot 175 and my legs are long. I have a natural lean forward, i.e., even with just the bar I would lean forward. However, I never round my back, always arch it correctly. but if I get too upright, even with the bar, I could fall backward. I have had some people come up to me-those who have never squatted and only use a smith machine-and say I'm going to hurt myself.

[Sultan1992]

Schon scheisse wenn man kein Englisch kann

[chemnuke]

This is an amazing set of videos. In a sea of misinformation this is the one set of videos that is long enough and knowledgeable enough to actually be helpful and keep us from killing our shoulders and knees.

[RealBigLittleTim]

@TerminallyPsychotic This is a common problem. Look into the "Safety Squat Bar". It has two handles that allow you to hold the bar on your shoulders without putting them behind your neck. It's been a blessing for many people who can't do squats anymore due to the tightness in their shoulders. Good luck.

[danfrost313]

I'd say start with even lower to make sure form is 100% correct. You can injure yourself fairly easily if you don't have good form and try too heavy, too fast. I started with 40kg, in 3 weeks I was on 100kg squats, now my max is 110kg, and increasing each week.

[johnnymnemonic2]

@TerminallyPsychotic I'll have an article up at Dave Draper's site entitled "Getting Under The Bar" - there might be some useful tips there for you.