Bodybuilding.com Information Motivation Supplementation
in:

    The World’s #1 Bodybuilding And Fitness Forum - Save Up To 50% Off Retail Prices In Our Bodybuilding.com Store!

Reply
Results 1 to 7 of 7
  1. #1
    Registered User xxxplosive's Avatar
    Join Date: Mar 2013
    Age: 17
    Stats: 6'2", 220 lbs
    Posts: 14
    Rep Power: 0
    xxxplosive is on a distinguished road. (+10)
    Visit xxxplosive's BodySpace
    xxxplosive is offline

    I'm confused about the back arch when squatting, which part of your back is rounded?

    Do I flex the lower part of my back (right above the tailbone) as if I'm trying to bring it up to the ceiling? I've read around but I still can't understand what I'm supposed to do...
    Reply With Quote

  2. #2
    RMT jbealsrmt's Avatar
    Join Date: Jun 2011
    Location: Canada
    Age: 31
    Stats: 6'3", 231 lbs
    Posts: 358
    Rep Power: 208
    jbealsrmt has a reputation beyond repute. Second best rank possible! (+100000) jbealsrmt has a reputation beyond repute. Second best rank possible! (+100000) jbealsrmt has a reputation beyond repute. Second best rank possible! (+100000) jbealsrmt has a reputation beyond repute. Second best rank possible! (+100000) jbealsrmt has a reputation beyond repute. Second best rank possible! (+100000) jbealsrmt has a reputation beyond repute. Second best rank possible! (+100000) jbealsrmt has a reputation beyond repute. Second best rank possible! (+100000) jbealsrmt has a reputation beyond repute. Second best rank possible! (+100000) jbealsrmt has a reputation beyond repute. Second best rank possible! (+100000) jbealsrmt has a reputation beyond repute. Second best rank possible! (+100000) jbealsrmt has a reputation beyond repute. Second best rank possible! (+100000)
    Visit jbealsrmt's BodySpace
    jbealsrmt is offline
    Originally Posted by xxxplosive View Post
    Do I flex the lower part of my back (right above the tailbone) as if I'm trying to bring it up to the ceiling? I've read around but I still can't understand what I'm supposed to do...
    I'm not even sure what you're trying to ask!

    Your spine should be neutral. Like Fig.1 in this picture (Fig.2 is incorrect).
    Reply With Quote

  3. #3
    Registered User dizz6587's Avatar
    Join Date: Jul 2012
    Location: Ohio, United States
    Age: 27
    Stats: 5'5", 155 lbs
    Posts: 123
    Rep Power: 31
    dizz6587 has much to be proud of. One of the best! (+20000) dizz6587 has much to be proud of. One of the best! (+20000) dizz6587 has much to be proud of. One of the best! (+20000) dizz6587 has much to be proud of. One of the best! (+20000) dizz6587 has much to be proud of. One of the best! (+20000) dizz6587 has much to be proud of. One of the best! (+20000) dizz6587 has much to be proud of. One of the best! (+20000) dizz6587 has much to be proud of. One of the best! (+20000) dizz6587 has much to be proud of. One of the best! (+20000) dizz6587 has much to be proud of. One of the best! (+20000) dizz6587 has much to be proud of. One of the best! (+20000)
    Visit dizz6587's BodySpace
    dizz6587 is offline
    Great picture, but I think the torso should be a bit more upright.

    OP, I'd say what you're describing sounds accurate. I was once told (for Oly stuff) that you want to try to make your ******* point at the wall behind you. If you get into a squat position - without the bar - and really activate the outside of your hips, you will get a good feeling for what the bottom of your squat should feel like. It's when you stop activating the outsides of your ass that you get the butt tuck. (Well, and if you're just insanely inflexible, that could cause some issues too... so don't be!)
    First competition, April 13,2013: 200/115/285 = 600@165
    Reply With Quote

  4. #4
    Registered User nsurdis's Avatar
    Join Date: Aug 2009
    Age: 42
    Stats: 6'0", 272 lbs
    Posts: 546
    Rep Power: 321
    nsurdis has a reputation beyond repute. Second best rank possible! (+100000) nsurdis has a reputation beyond repute. Second best rank possible! (+100000) nsurdis has a reputation beyond repute. Second best rank possible! (+100000) nsurdis has a reputation beyond repute. Second best rank possible! (+100000) nsurdis has a reputation beyond repute. Second best rank possible! (+100000) nsurdis has a reputation beyond repute. Second best rank possible! (+100000) nsurdis has a reputation beyond repute. Second best rank possible! (+100000) nsurdis has a reputation beyond repute. Second best rank possible! (+100000) nsurdis has a reputation beyond repute. Second best rank possible! (+100000) nsurdis has a reputation beyond repute. Second best rank possible! (+100000) nsurdis has a reputation beyond repute. Second best rank possible! (+100000)
    Visit nsurdis's BodySpace
    nsurdis is offline
    Originally Posted by xxxplosive View Post
    Do I flex the lower part of my back (right above the tailbone) as if I'm trying to bring it up to the ceiling? I've read around but I still can't understand what I'm supposed to do...
    I'd do some visual research on YouTube. There's really only one way to arch. The other way would be rounded.

    Pull your shoulder blades together and try and touch them to your ass
    600/485/545

    Training logs @ www.lakevillepowerlifting.com
    Reply With Quote

  5. #5
    MS,CSCS,CF-L1,USAW,WBB HamburgerTrain's Avatar
    Join Date: Jan 2009
    Stats: 6'2", 265 lbs
    Posts: 7,171
    Rep Power: 21485
    HamburgerTrain has reached the pinnacle! Best possible rank! (+1000000) HamburgerTrain has reached the pinnacle! Best possible rank! (+1000000) HamburgerTrain has reached the pinnacle! Best possible rank! (+1000000) HamburgerTrain has reached the pinnacle! Best possible rank! (+1000000) HamburgerTrain has reached the pinnacle! Best possible rank! (+1000000) HamburgerTrain has reached the pinnacle! Best possible rank! (+1000000) HamburgerTrain has reached the pinnacle! Best possible rank! (+1000000) HamburgerTrain has reached the pinnacle! Best possible rank! (+1000000) HamburgerTrain has reached the pinnacle! Best possible rank! (+1000000) HamburgerTrain has reached the pinnacle! Best possible rank! (+1000000) HamburgerTrain has reached the pinnacle! Best possible rank! (+1000000)
    Visit HamburgerTrain's BodySpace
    HamburgerTrain is offline
    Some coaching cues I use that work well:

    -Shoulder blades tight and dug into your lats
    -Abs braced as hard as possible
    - Head and neck driven BACK into the bar
    -Drive your knees out hard

    Doing these things will usually keep your lower back in a good position.

    More crude coaching cue:
    -Try to touch the back of your head to your ass.
    Proudly sponsored by Panthera Training Systems
    Check out some fantastic articles and great coaches at
    http://www.pantheratrainingsystems.com/

    "Every normal man must be tempted at times to spit on his hands, hoist the black flag, and begin to slit throats."
    Reply With Quote

  6. #6
    Registered User cberasi's Avatar
    Join Date: May 2012
    Posts: 5
    Rep Power: 0
    cberasi is the lowest scum of the boards. (Worst Rank) cberasi is the lowest scum of the boards. (Worst Rank) cberasi is the lowest scum of the boards. (Worst Rank) cberasi is the lowest scum of the boards. (Worst Rank) cberasi is the lowest scum of the boards. (Worst Rank) cberasi is the lowest scum of the boards. (Worst Rank) cberasi is the lowest scum of the boards. (Worst Rank) cberasi is the lowest scum of the boards. (Worst Rank) cberasi is the lowest scum of the boards. (Worst Rank) cberasi is the lowest scum of the boards. (Worst Rank) cberasi is the lowest scum of the boards. (Worst Rank)
    cberasi is offline
    Originally Posted by HamburgerTrain View Post
    -Drive your knees out hard
    Should this be a.) only on the descent portion of the lift, b.) the ascent portion, or c.) both?

    Also I have heard to keep the weight on the heels of your feet. Should this be interpreted as if you curled your toes towards the ceiling as you drive up thus keeping all of the pressure on your heels? I always feel like I would start to fall forward if I really tried to keep the weight on my heels at all times, am I interpreting this advice wrong or do I just have a form problem (maybe hips shooting up first and back rounding on lower reps so I transfer the weight forward to correct this wehn I start to come up?)
    Reply With Quote

  7. #7
    Registered User nsurdis's Avatar
    Join Date: Aug 2009
    Age: 42
    Stats: 6'0", 272 lbs
    Posts: 546
    Rep Power: 321
    nsurdis has a reputation beyond repute. Second best rank possible! (+100000) nsurdis has a reputation beyond repute. Second best rank possible! (+100000) nsurdis has a reputation beyond repute. Second best rank possible! (+100000) nsurdis has a reputation beyond repute. Second best rank possible! (+100000) nsurdis has a reputation beyond repute. Second best rank possible! (+100000) nsurdis has a reputation beyond repute. Second best rank possible! (+100000) nsurdis has a reputation beyond repute. Second best rank possible! (+100000) nsurdis has a reputation beyond repute. Second best rank possible! (+100000) nsurdis has a reputation beyond repute. Second best rank possible! (+100000) nsurdis has a reputation beyond repute. Second best rank possible! (+100000) nsurdis has a reputation beyond repute. Second best rank possible! (+100000)
    Visit nsurdis's BodySpace
    nsurdis is offline
    Knees out all the time.

    Weight on heels and outsides of your feet. Weight on your toes over stresses your knees and will more often than not cause a stutter step or dumping the bar
    600/485/545

    Training logs @ www.lakevillepowerlifting.com
    Reply With Quote

Reply

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts

Home Store Products Careers Help Contact Us Terms of Use Checkout