I've started to read SS and have been trying to improve my squatting technique by ensuring I use the hip drive. Today after the exercise the strain was in my lower back (where Rip says the hip drive should be coming from).
The other day my glutes were sore, which I read implies that I was not maintaining the correct angle between calves and hamstrings (i.e. the angle between calves and hamstring was too acute and my back too vertical).
The hip drive motion looks quite different to the way most people seem to squat!
My question is: should my hams feel sore (or does this indicate I'm doing a leg press), the glutes or the lower back.
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10-12-2010, 09:13 AM #1
Where should you feel the strain for squats?
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10-12-2010, 09:16 AM #2
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10-12-2010, 09:27 AM #3
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10-12-2010, 11:02 AM #4
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1) Your lower back will be sore if your back is rounding = bad lift
2) If your glutes are sore, then you are not necessarily lifting incorrectly.
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10-12-2010, 11:08 AM #5
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SS style squat should emphasize glutes/hamstrings. Low back will be taxed as it is in isometric contraction supporting the weight on your shoulders. However, as said above, if your low back is rounding it will transfer the load from your hams to your low back, which would increase the soreness you receive.
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10-12-2010, 11:09 AM #6
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10-12-2010, 02:12 PM #7
Thanks for all the replies so far.
I just wanted to clarify: it's not a lasting pain. Just the regular soreness you get from exercising - it lasted for about 10mins or so when I exercised and was a muscular pain like your biceps burning/feeling sore after a heavy set of curls.
If anything I tend to keep my back too vertical - despite having the SS book it's hard to judge your own form (I might have to video myself to gain a better understanding of the shortcomings in my form).
The things I try to focus on are:
1. bar held with thumb on top and bar as low down as comfortable on back (so that when I'm fully down the bar is over the centre of my foot),
2. heels shoulder width apart,
3. feet out 30 degrees (and on squatting thighs becoming parallel to feet),
4. looking at a point on the floor infront,
5. establishing back position by about 1/3 of the way down and not bending too far forward (not really possible as you'd be feeling great pain in your back and probably fall over with a heavy weight anyway!),
6. squatting till bottom of thighs parallel to floor, and
7. imagining lower back initiating lift back up (hip drive thingy).
That's too many things to focus on for me! Are these the right things to focus on? Have I got something wrong on the list which I shouldn't be doing?
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10-12-2010, 02:47 PM #8
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10-12-2010, 03:01 PM #9
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10-12-2010, 05:08 PM #10
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10-12-2010, 06:06 PM #11
Rip teaches a low-bar squat. In this, the bar is across the rear deltoids. It's at a comfortable ridge on your back; you'll usually know when you find it. Dropping any lower is not recommended.
Your heels should probably be slightly more than shoulder width apart.
In a below-parallel squat (as Rip teaches), the crease at the hip goes below the knee. This means the bottom of your thighs will be below parallel.
For 'hip drive', the objective is to get power from the posterior chain, but make sure that you are not ending up doing a good morning. The bar and your hips move up at the same speed.
I felt most sore in my adductors when I started squatting. I don't feel sore anymore and haven't for a long time, though I do get a lot of tightness.GOMAD!
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10-12-2010, 06:06 PM #12
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10-12-2010, 07:02 PM #13
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10-12-2010, 07:05 PM #14
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Maybe your arching your back... try keeping your back straight and when going down keep legs at a 90 degree angle. Your knees should not extend your toes. Make sure your knees are behind your toe when your at your lowest position. If you need to use less weight to have good form thats thats what ya gotta do. Without good form its useless and you'll be causing more harm than good.
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10-12-2010, 07:21 PM #15
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10-13-2010, 11:02 AM #16
I'll ensure I don't end up doing Good Mornings (this was one of my concerns) and will focus on not rounding/arching my back by thinking about keeping my chest high (but not overly raising it during the upward part of the movement).
I'm grateful for all the advice -thanks.
The squat is my main exercise, so learning good form is a must for me.
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