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  • Posted On: 04-23-18, 9:06 pm (EDT) #1

    help with squat form

    April 23, 2018, 9:06 pm

    Out of the 3 main lifts, my squats have the most trouble progressing. I'm good during the warm ups, but as soon as I get to my higher weights (in other words, working sets), my lower back starts to get a really dull soreness. It's not painful, it just feels really sore and makes the rest of the leg exercises quite uncomfortable. I've tried watching every squat form video by Scott Herman and Athlean-X, and nothing seems to work for the higher weights. I've uploaded a side recording of my squatting last time I was at the gym. Any help would be appreciated 

     

  • Posted On: 04-24-18, 1:17 am (EDT) #2

    help with squat form

    April 24, 2018, 1:17 am
    Posted by: keivan96

    Out of the 3 main lifts, my squats have the most trouble progressing. I'm good during the warm ups, but as soon as I get to my higher weights (in other words, working sets), my lower back starts to get a really dull soreness. It's not painful, it just feels really sore and makes the rest of the leg exercises quite uncomfortable. I've tried watching every squat form video by Scott Herman and Athlean-X, and nothing seems to work for the higher weights. I've uploaded a side recording of my squatting last time I was at the gym. Any help would be appreciated 

     

    Honestly, your form doesn't look bad. It's kind of hard to see because of the weights, but one thing that might be happening is you might be creating an excessive arch when you're trying to keep a neutral spine. So it's not that you are rolling/bending forward, but more that you might be getting a pit of Anterior Pelvic Tilt. That's one possibility, but it was hard to see because of the position of the plates on the bar.

     

    Do you do any warm ups for your lower back before you start lifting? Do you warm it up in-between sets?

     

    Also, I edited and embedded your video in your original post rather than having the YouTube link ๐Ÿ˜Š 

  • Posted On: 04-24-18, 7:52 am (EDT) #3

    help with squat form

    April 24, 2018, 7:52 am
    Posted by: Scott_Herman

    Honestly, your form doesn't look bad. It's kind of hard to see because of the weights, but one thing that might be happening is you might be creating an excessive arch when you're trying to keep a neutral spine. So it's not that you are rolling/bending forward, but more that you might be getting a pit of Anterior Pelvic Tilt. That's one possibility, but it was hard to see because of the position of the plates on the bar.

     

    Do you do any warm ups for your lower back before you start lifting? Do you warm it up in-between sets?

     

    Also, I edited and embedded your video in your original post rather than having the YouTube link ๐Ÿ˜Š 

    Hey, thanks for the quick reply! I think the anterior pelvic tilt is a real possibility since I'm pretty sure I have it, and I even watched your video on how to fix it but haven't actually done anything about it yet. You think that would fix the lower back soreness on my squat?

     

    Also, I don't do any lower back warmups on leg day, only on deadlift day I do that warmup where you raise your right leg and stretch it to the left arm and vice versa

  • Posted On: 04-24-18, 11:50 pm (EDT) #4

    help with squat form

    April 24, 2018, 11:50 pm
    Posted by: keivan96

    Hey, thanks for the quick reply! I think the anterior pelvic tilt is a real possibility since I'm pretty sure I have it, and I even watched your video on how to fix it but haven't actually done anything about it yet. You think that would fix the lower back soreness on my squat?

     

    Also, I don't do any lower back warmups on leg day, only on deadlift day I do that warmup where you raise your right leg and stretch it to the left arm and vice versa

    Yeah if you think you have it then there's a good chance that's what it is. Definitely get to fixing it, hopefully it will help!

     

    Do those same stretches before you squat as well, especially if you are having pain there when you squat. Don't forget the scorpion as well (where you lay on your front). Try doing 2 sets of 12 reps both on your back and on your front.

  • Posted On: 11-17-18, 9:29 am (EST) #5

    help with squat form

    November 17, 2018, 9:29 am

    Anyone having a "butt wink" while squatting?.. If so what's the solution? And should i continue squatting while having this problem?

     

    Also it will be hard for me to do rowing exercises.. So what do you guys advice me to do? Should i still continue squatting and do thr rowing exercises?

     

    Also what exercises should i do on my leg days?

  • Posted On: 11-21-18, 10:52 pm (EST) #6

    help with squat form

    November 21, 2018, 10:52 pm
    Posted by: Goku007

    Anyone having a "butt wink" while squatting?.. If so what's the solution? And should i continue squatting while having this problem?

     

    Also it will be hard for me to do rowing exercises.. So what do you guys advice me to do? Should i still continue squatting and do thr rowing exercises?

     

    Also what exercises should i do on my leg days?

    @goku007 Check out this video man - these tips should help you eliminate that butt wink! As for exercises, check out the leg workouts in any of the programs for an example!

     

  • Posted On: 12-01-18, 10:29 am (EST) #7

    help with squat form

    December 1, 2018, 10:29 am

    Thanks!

  • Posted On: 12-02-18, 9:50 pm (EST) #8

    help with squat form

    December 2, 2018, 9:50 pm
    Posted by: Goku007

    Thanks!

    @goku007 Anytime my friend!

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