is it possible to have an overexaggerated arch in your back while squatting?
i will try to explain as best as possible. i will probably post a vid eventually but it may take a while, and if i can get an answer now that would be awesome.
i noticed the other day that when squatting i tend to stick my butt back by bringing my hips back. this creates more of an arch in my back. it doesnt hurt or anything. if i focus on bringing my hips forward, my back is more straight with only a slight arch, but it feels uncomfortable. but that may just be because i am accustomed to squatting the other way.
does anyone know what i am talking about?
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Thread: Squat - Back Arch
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04-14-2008, 08:38 AM #1
Squat - Back Arch
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04-14-2008, 08:49 AM #2
this is kinda what i look like... just not that much weight
http://www.youtube.com/watch?v=9kqsqMQZdcw
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04-14-2008, 08:55 AM #3
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04-14-2008, 08:57 AM #4
A very pronounced back arch depends on a lot of factors. Everyone has different builds and levels of flexibility...the style of squat you are doing is also a big factor.
If you are squatting wider, with a hip break (which I think you are describing) then for some people there might be more forward lean.
Bar positioning also plays a role. A lower bar position on the rear delts will push you forward a bit, where a higher bar position is more condusive to an upright, narrow "olympic" style squat.
A big arch is not bad necessarily, its probably just important that you understand why your form is the way it is.Last edited by JBElite; 04-14-2008 at 08:59 AM.
"Until later, may the wombat of happiness snuffle through your underbrush." - David Puddy (banned but not forgotten)
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04-14-2008, 08:59 AM #5
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04-14-2008, 09:00 AM #6
if ur back arches while doing a squat it is common but should be fixed. . it means that ur hip flexors and ur Lats need to be stretched more because these muscles are over-active. . (prob from sitting at a desk all day). . u also need to strengthen ur under-active Glutes, Hammies, and core muscles. . .so next time give urself a really good 5 minute stretch before. . stretch ur hip flexors and ur lats. . then try it with less weight. .a good strengthening exercise would be stability ball squats against a wall. . help ur form out a great deal .. (not necessary but can help)
Last edited by ny58; 04-14-2008 at 09:03 AM.
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04-14-2008, 09:08 AM #7
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04-14-2008, 09:48 AM #8
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04-14-2008, 09:51 AM #9
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04-14-2008, 10:32 AM #10
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04-14-2008, 10:34 AM #11
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04-14-2008, 10:34 AM #12
It's not like you are doing hyperextensions and trying to squeeze your back as far back as it can go, but you want to maintain the curve in your lower back, and not come forward out of it.
I haven't noticed any soreness from doing that.
Basically, I just try to stick my ass out far, and I know my back is fine."You're an idiot. It puts stress on the knees? IT'S SUPPOSED TO PUT STRESS ON THE KNEES, THAT'S HOW THEY GET STRONGER." -fattony
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04-14-2008, 10:37 AM #13
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Your spine is naturally arched and keeping it that way is essential for squatting safely.... and its not supposed to be a 45 degree angle.
The amount of forward lean is dependent upon the individuals anthropometry and bar position.
http://www.crossfit.com/cf-info/excercise.html
Watch the first video explaing how to do an air squat.http://youtube.com/user/Kiknskreem
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04-14-2008, 10:45 AM #14
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04-14-2008, 10:46 AM #15
some of those people have really poor form. . the first 2 in the video have their feet completely turned out. . and what's with that music? lol. . im not a big crossfit believer. . . . i can see maybe keeping a slight natural arch, but i think this poster was talking about a more pronounced arch. . .he said over exaggerated
Last edited by ny58; 04-14-2008 at 10:48 AM.
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04-14-2008, 10:51 AM #16
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The video is showing people learning the squat and showing examples, good and bad, of what to do. ON PURPOSE. Your feet should not point straight ahead when squatting, by the way.
I won't bother responding to the rest of the irrelevant crap you mentioned.
Yea, there is difference between an arch, and hyperextensio, as has already been mentioned.
Run along back to the supplement section now. Maybe you can give your squatting 'advice' there..http://youtube.com/user/Kiknskreem
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04-14-2008, 10:54 AM #17
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04-14-2008, 10:58 AM #18
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04-14-2008, 11:07 AM #19
in ur opinion. . .we'll just agree to disagree. . in a squat u should aim to keep ur back as naturally straight as possible. . and proper form is feet straight and knees straight. . maybe not for power lifting competitions, but for biomechanics purposes as far stability and utlizing all proper muscles techniques and synergies. . im sure u know what ur doing u seem to be really into squatting, but not everyone is a power lifter. .
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04-14-2008, 11:10 AM #20
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04-14-2008, 11:26 AM #21
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04-14-2008, 11:35 AM #22
not being a dick, , just continuing the discusion. . , but just read Riptoes 4 sections on squatting and not once does it mention keeping ur back arched. . it actually eludes that it should not be rounded and rather more square. . he doesnt really go into lower back positioning. . it also says that feet should be slighlty pointed out on certain styles and should be pointed as straight as possible on other styles. . such as olympic style. . so if u could show me in ripptoes starting strength where it states that. . and ripptoe is not the end all say all on biomechanics. .
Last edited by ny58; 04-14-2008 at 11:37 AM.
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04-14-2008, 11:48 AM #23
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Then ask Mark Rippetoe. I'm pretty sure he advocates squatting with a tight arch in the back.
Please don't take my word for it. I learned to squat from guys who have squatted 910, 942, and 1000 lbs. All advocate a tight arch in the back. I couldn't see putting 500 lbs on my back with a straight or rounded back.I'm not DrewDarden
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04-14-2008, 11:52 AM #24
yeah i am not a pro squatter or body builder by any means. . this what i've learned through my personal training studying and in my biomechanics and exercise graduate classes. . and the reason i use the word opinion is because the science of body building is constantly changing so even though today it seems like a fact it could be proven different any day. . also as we see in this thread different professionals teach different things. . and also different peoples body's are bulit different and capable of different things like kikanskeem said. .repped u 2 guys for the discussion. .
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04-14-2008, 11:57 AM #25
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04-14-2008, 11:59 AM #26
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04-14-2008, 01:37 PM #27
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04-15-2008, 04:55 AM #28
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04-15-2008, 07:37 AM #29
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04-15-2008, 08:17 AM #30
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