Too mental with squats?

HeyWaj10 · 11-06-2007, 07:48 PM

About two months ago I started having some pain in my knee that didn't allow me to squat at all, or do very much of anything that involved knee movement other than walking and running. Basically, I couldn't do anything weight-bearing for a month or so. I rested it up, did exercises to strengthen my knee, and a couple weeks ago or so my knee felt great and was able to get back to weight-bearing exercises such as squats, lunges, etc.

Back during my internship (fitness training company), one of the trainers noticed I had posterior tilt at the bottom of my squat, where my lower back would slightly curl in. There's no pain associated with it, just happens. Other than that, he said my form was perfect, whether it was a front or back squat.

Now, I'm in my new program, and I just feel like I'm thinking too much about my form that my squat isn't as effective. I feel like I'm so worried about my back having proper arch, trying to keep my pelvis from tilting, keeping the knees from going over my toes, etc. I don't even know if there's a point to this post, but it's screwing up my workouts and I really don't know what the hell to do.

Sorry for the length, any advice or questions?

vortrit · 11-06-2007, 07:56 PM

I guess I don't understand the problem with your back. If, indeed, there is a problem.

HeyWaj10 · 11-06-2007, 08:28 PM

There's no "problem." Imagine at the bottom of a squat the position you usually see with the relatively straight line down from the shoulder blades to the tailbone. Now, my issue is that the straight line around the tailbone curves inward at the end of the squat as I come closer to my calves. Is this merely weak (relatively) erector spinae, or is this another issue?

fufu · 11-06-2007, 08:44 PM

Form rules all! You don't want to progress with faulty form. Eventually it will internalize and you won't need to worry about it. Believe it!

DanOz · 11-08-2007, 12:21 AM

Quote:

Originally Posted by fufu

Form rules all! You don't want to progress with faulty form. Eventually it will internalize and you won't need to worry about it. Believe it!

What fufu said. I still run through a mental checklist of do's & don't's before I start. One day this will be 2nd nature & I won't have to worry about it, but until then, good form is still the priority.

VILBAUGH · 11-14-2007, 12:47 PM

try developing the overhead squat, it will fix any issues with form due to the extreme strictness required to acheive this lift.

Big G · 11-14-2007, 05:38 PM

I don't tend to think about "trying to keep my pelvis from tilting" or "keeping the knees from going over my toes." Should I be?

I figure if my back has a nice arch throughout, I'm good to go. No?

Anything else I shuold be thinking about ("mental checklist"!

)?

KelJu · 11-14-2007, 08:32 PM

I would work on your form before increasing weight.

Witchblade · 11-15-2007, 07:48 AM

Mental checklist: Knee break/hip break, position of your head, knees caving in, pelvis tilt, breathing, tightness, bar position, arch, stance, toes pointing out, etc.

In short, there's a lot to customize and pay attention to.

Big G · 11-15-2007, 08:47 AM

Quote:

Originally Posted by Witchblade

Mental checklist: Knee break/hip break, position of your head, knees caving in, pelvis tilt, breathing, tightness, bar position, arch, stance, toes pointing out, etc.

In short, there's a lot to customize and pay attention to.

Thx! I have a free hour w/personal trainer this afternoon. I'm printing list to take with me to discuss/customize. Thx again! G.

11-06-2007, 07:48 PM	#1
HeyWaj10 Registered User Join Date: Jun 2006 Posts: 48 Photos: 5	Too mental with squats? About two months ago I started having some pain in my knee that didn't allow me to squat at all, or do very much of anything that involved knee movement other than walking and running. Basically, I couldn't do anything weight-bearing for a month or so. I rested it up, did exercises to strengthen my knee, and a couple weeks ago or so my knee felt great and was able to get back to weight-bearing exercises such as squats, lunges, etc. Back during my internship (fitness training company), one of the trainers noticed I had posterior tilt at the bottom of my squat, where my lower back would slightly curl in. There's no pain associated with it, just happens. Other than that, he said my form was perfect, whether it was a front or back squat. Now, I'm in my new program, and I just feel like I'm thinking too much about my form that my squat isn't as effective. I feel like I'm so worried about my back having proper arch, trying to keep my pelvis from tilting, keeping the knees from going over my toes, etc. I don't even know if there's a point to this post, but it's screwing up my workouts and I really don't know what the hell to do. Sorry for the length, any advice or questions?

11-06-2007, 07:56 PM	#2
vortrit Bulk. Cut. Repeat. Elite Member Join Date: Jun 2006 Location: Missouri, USA Posts: 2,652 Blog Entries: 1 Photos: 5	I guess I don't understand the problem with your back. If, indeed, there is a problem.
	My Journal!

11-06-2007, 08:44 PM	#4
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,235 Photos: 7	Form rules all! You don't want to progress with faulty form. Eventually it will internalize and you won't need to worry about it. Believe it!
	fufu's 1337 Journal Your diet will set you free.

11-14-2007, 05:38 PM	#7
Big G Gettin' Diesel. Elite Member Join Date: Dec 2006 Location: Cols,OH. It sucks. Posts: 1,212 Photos: 1	I don't tend to think about "trying to keep my pelvis from tilting" or "keeping the knees from going over my toes." Should I be? I figure if my back has a nice arch throughout, I'm good to go. No? Anything else I shuold be thinking about ("mental checklist"!)?
	Goal...... DL:500lb, Sqt:400lb, Bnch:300lb Current.. DL:375lb, Sqt:335lb, Bnch:260lb Weight: 185lb (up 25lb), bf=15%ish Age:35 Training since 11/06 journal

11-15-2007, 07:48 AM	#9
Witchblade Succinct Elite Member Join Date: Jul 2006 Location: Holland Posts: 4,365 Photos: 2	Mental checklist: Knee break/hip break, position of your head, knees caving in, pelvis tilt, breathing, tightness, bar position, arch, stance, toes pointing out, etc. In short, there's a lot to customize and pay attention to.
	My Linkdump [LSFW] IM Official FAQ [WORK IN PROGRESS]

11-06-2007, 08:28 PM	#3
HeyWaj10 Registered User Join Date: Jun 2006 Posts: 48 Photos: 5	There's no "problem." Imagine at the bottom of a squat the position you usually see with the relatively straight line down from the shoulder blades to the tailbone. Now, my issue is that the straight line around the tailbone curves inward at the end of the squat as I come closer to my calves. Is this merely weak (relatively) erector spinae, or is this another issue?

11-14-2007, 12:47 PM	#6
VILBAUGH Registered User Join Date: Oct 2006 Location: Ontario Posts: 77	try developing the overhead squat, it will fix any issues with form due to the extreme strictness required to acheive this lift.

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