lower back rounds in squat

Terok`Nor · 02-25-2004, 07:50 PM

I have a few problems concerning my squat form...

- my lower back rounds when I get below parallel. If I don't get below parallel I can't generate as much power

-when I try a wide stance, as I squat to the bottom, the hip flexors want to pull my legs and knees back together, even though I try to push out with the knees

question is how can I improve my form, any type of training, that will help those issues? esp the back rounding one? thanks

Darkkmind · 02-25-2004, 09:13 PM

Practice with less weight.

Terok`Nor · 02-25-2004, 10:16 PM

how is that going to improve my form

PreMier · 02-25-2004, 10:28 PM

You need to FOCUS on your form. Once you have your form down, then you can up the weight. The weight is whats rounding your back. Its too heavy for you.

squanto · 02-25-2004, 11:39 PM

ditto. i can do 300 pounds in my deadlifts... but 225 with good form.all those cruicual leg lifts you need to be REALLY careful, you can fuck up your back.... ive done it before! your midsection may not be as strong as your legs... make sure youre doing cruicial ab work and lower back work, thats where i went wrong.

Terok`Nor · 02-26-2004, 12:41 AM

that's what i'm trying to figure out, my form. all the above is done with just the bar.

ponyboy · 02-26-2004, 06:30 AM

You should probably even take the bar away to get the form down. Squatting properly is a tough movement because it involves so many muscles and joints.

Stretching will help as well - you likely have tight hammies and glutes, which are forcing your lower back to flex when you get too low. The key is to work within your comfortable range of motion without allowing that to happen and just gradually over time you will be able to get lower and lower once the proper muscles are stretched and strengthened.

CourtQueen · 02-26-2004, 09:55 PM

How about one legged squats..... I'm suprised no one mentioned those but I think they are a great alternative.

02-25-2004, 07:50 PM	#1
Terok`Nor Registered User Join Date: Aug 2003 Location: Australia Posts: 97	lower back rounds in squat I have a few problems concerning my squat form... - my lower back rounds when I get below parallel. If I don't get below parallel I can't generate as much power -when I try a wide stance, as I squat to the bottom, the hip flexors want to pull my legs and knees back together, even though I try to push out with the knees question is how can I improve my form, any type of training, that will help those issues? esp the back rounding one? thanks

02-25-2004, 10:28 PM	#4
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,055 Photos: 2	You need to FOCUS on your form. Once you have your form down, then you can up the weight. The weight is whats rounding your back. Its too heavy for you.
	P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

02-26-2004, 06:30 AM	#7
ponyboy Training Trainer Elite Member Join Date: Apr 2002 Location: Running around somewhere Posts: 2,608 Photos: 1	You should probably even take the bar away to get the form down. Squatting properly is a tough movement because it involves so many muscles and joints. Stretching will help as well - you likely have tight hammies and glutes, which are forcing your lower back to flex when you get too low. The key is to work within your comfortable range of motion without allowing that to happen and just gradually over time you will be able to get lower and lower once the proper muscles are stretched and strengthened.
	Today I can do what others will not so that tomorrow I will do what others cannot. The difference between winners and losers is that winners do things that losers don't want to do.

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02-25-2004, 09:13 PM	#2
Darkkmind Registered User Join Date: Aug 2003 Location: Houston Posts: 161	Practice with less weight.

02-25-2004, 10:16 PM	#3
Terok`Nor Registered User Join Date: Aug 2003 Location: Australia Posts: 97	how is that going to improve my form

02-25-2004, 11:39 PM	#5
squanto Fitness Celebrity Join Date: Nov 2003 Location: Cheese Cottage Posts: 1,460	ditto. i can do 300 pounds in my deadlifts... but 225 with good form.all those cruicual leg lifts you need to be REALLY careful, you can fuck up your back.... ive done it before! your midsection may not be as strong as your legs... make sure youre doing cruicial ab work and lower back work, thats where i went wrong.

02-26-2004, 12:41 AM	#6
Terok`Nor Registered User Join Date: Aug 2003 Location: Australia Posts: 97	that's what i'm trying to figure out, my form. all the above is done with just the bar.

02-26-2004, 09:55 PM	#8
CourtQueen Swearing off coffee, hell Elite Member Join Date: May 2003 Location: Looking at Mountains Posts: 636	How about one legged squats..... I'm suprised no one mentioned those but I think they are a great alternative.