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  1. #1
    Registered User jourdanc's Avatar
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    Correcting form on squats - not flexible enough?

    Hi guys,

    I've been critiqued a few times for not arching my back enough during squats. Often I do it with a flat back or a very minor arch. I'm told that the way to correct it is to stick my ass out more when i descend, but I can't do this even with little/no weights.

    I've been doing squats for about a year now and it doesn't seem to be getting any better (though thankfully not getting worse either).

    What do I need to do to improve my form on this? I've tried doing some stretches, particularly hamstring stretches because I thought that was the problem.

    Has anyone managed to correct this problem? Thanks, guys!
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  2. #2
    WooHoo djartek's Avatar
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    Read the thread, do the drills, do the stretches, put in your time and effort and you will have results.
    http://forum.bodybuilding.com/showth...hp?p=566138063
    Answer to 90% of your exercise problems:
    http://forum.bodybuilding.com/showthread.php?p=466957531
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  3. #3
    Registered User jourdanc's Avatar
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    Talking

    Thanks very much for your reply. I've been reading through your post, it's very informative and was just what I was looking for. I've got to give those mobility drills a go. Thanks
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  4. #4
    isness is the bizness matt297's Avatar
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    Make sure you are sitting back and not 'dropping down'. shove the knees out and keep the chest up.

    http://thecellfitness.files.wordpres...2_rippetoe.pdf
    "Be like water making its way through cracks. Do not be assertive, but adjust to the object, and you shall find a way round or through it. If nothing within you stays rigid, outward things will disclose themselves…" - Dao de Ching

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    Jourdanc,

    It took me about 6 weeks of stretching 3 times a week to correct lower back rounding for parallel squats and about another 6 weeks before I could do full Olympic style squats without rounding my lower back. I kept squatting in the interim but only in the range of motion that was safe at the time. I focussed on stretching the following muscles using PNF passive stretching techniques: hamstrings, calves, addductors, glutes, hip flexors, quads.
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    Originally Posted by jourdanc View Post
    Hi guys,

    I've been critiqued a few times for not arching my back enough during squats. Often I do it with a flat back or a very minor arch. I'm told that the way to correct it is to stick my ass out more when i descend, but I can't do this even with little/no weights.

    I've been doing squats for about a year now and it doesn't seem to be getting any better (though thankfully not getting worse either).

    What do I need to do to improve my form on this? I've tried doing some stretches, particularly hamstring stretches because I thought that was the problem.

    Has anyone managed to correct this problem? Thanks, guys!
    Also try overhead squats and front squats, which you will find it almost impossible unless your form is better !

    And keep up the stretching exercises.
    because fitness isn't coincidence
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