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  1. #1
    Registered User DanJ64's Avatar
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    Squats - Hyper-extending lower back on way up (with video)

    Hey everyone,

    Looking for some advice on my squat. I'm trying to do a low bar squat but I feel like it's a weird hybrid that I'm doing. Weight is pretty light at 155lbs. I notice I'm curving my lower back on the way up.

    vimeo.com/382207016

    Thanks
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  2. #2
    Registered User nemLifts's Avatar
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    Originally Posted by DanJ64 View Post
    Hey everyone,

    Looking for some advice on my squat. I'm trying to do a low bar squat but I feel like it's a weird hybrid that I'm doing. Weight is pretty light at 155lbs. I notice I'm curving my lower back on the way up.

    vimeo.com/382207016

    Thanks
    Are you getting out of the hole by pushing through your toes instead of your heels? Glutes might not be firing. Bar path looks decent otherwise. Curious to see what others think
    Last edited by nemLifts; 01-16-2020 at 04:14 PM.
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  3. #3
    Registered User BromanianDL's Avatar
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    Yeah, I would focus on fixing that hyperextension out of the bottom. Probably a bracing issue. Pull down on the bar to engage your lats, and squeeze your abs like you are going to get punched in the but. The bottom of your ribs should dig into the top of your abs. If your torso is tight enough, your back shouldn't flex.
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  4. #4
    Han shot first! TolerantLactose's Avatar
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    You seem focused on keeping your chest up. That's just a bad cue.
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  5. #5
    Registered User Xpiro's Avatar
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    Originally Posted by TolerantLactose View Post
    You seem focused on keeping your chest up. That's just a bad cue.
    Why is that? What do you recommend instead?
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  6. #6
    Han shot first! TolerantLactose's Avatar
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    Originally Posted by Xpiro View Post
    Why is that? What do you recommend instead?
    If your anatomy forces you to choose between keeping chest up and keeping a neutral spine, you choose neutral spine.
    I can tell time. Time cannot tell me.

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  7. #7
    Registered User Xpiro's Avatar
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    Originally Posted by TolerantLactose View Post
    If your anatomy forces you to choose between keeping chest up and keeping a neutral spine, you choose neutral spine.

    Weird, I’ve found that the chest up cue has actually helped me avoid falling forward. But yeah anatomy perhaps.
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