how do you fix this?! (squat form)

[cephissus]

i lose the arch in my back near the bottom of the squat.  i think this is why i've always sucked at squats and maybe even why i keep getting injured?  does anyone REALLY know how to fix this?  any time i see people talking about this on various boards they say "oh you just need to stretch hamstrings / calves / glutes / etc." but never anything specific.  can this really be fixed by stretching?  if so, how, exactly?  i've also heard people say that the squat is supposed to stretch you out, so it will correct itself in time.  well, this hasn't been the case for me.  i don't feel a stretch.

if anyone really has SPECIFIC advice about how to fix this, i would be incredibly grateful!

[dogbowl]

[Meso_z]

The real question is.

Is this you? 

Just kidding.. I have the same issue too..

Maybe not going too deep on the squat would help.

[Meso_z]

Great video..

[hangclean]

it means you have weak hamstrings/glutes and/or tight hip flexors.

[cephissus]

The real question is.

Is this you?  

Just kidding.. I have the same issue too..

Maybe not going too deep on the squat would help.

hell yeah its me... im tiny as shit.  probably lost over 70 lbs since i started posting.

the weird thing is, it seems like no matter how shallow i squat, it still happens!  normally it will happen just above parallel (like in the video) but if i decide to half squat, it will just happen sooner!

also thanks for the video, but the reason i made this thread is because i've found advice like this unhelpful.  he doesn't say how long, how often, etc. to do the stretches.  but that's sort of beside the point: whenever i stretch, it doesn't really seem to do much besides hurt my joints.  once i read up on PNF (through pavel's relax into stretch) i thought i had just been stretching too aggressively, but it seems like any stretch at all requires me to put significant strain on my joints.  i don't really feel particularly tight or anything either.  you'd think that, if tight muscles were the cause, then i would feel a stretch at the bottom of the squat, but i don't.

i'm just skeptical that this problem can be solved through stretching.

[hangclean]

hell yeah its me... im tiny as shit.  probably lost over 70 lbs since i started posting.

the weird thing is, it seems like no matter how shallow i squat, it still happens!  normally it will happen just above parallel (like in the video) but if i decide to half squat, it will just happen sooner!

also thanks for the video, but the reason i made this thread is because i've found advice like this unhelpful.  he doesn't say how long, how often, etc. to do the stretches.  but that's sort of beside the point: whenever i stretch, it doesn't really seem to do much besides hurt my joints.  once i read up on PNF (through pavel's relax into stretch) i thought i had just been stretching too aggressively, but it seems like any stretch at all requires me to put significant strain on my joints.  i don't really feel particularly tight or anything either.  you'd think that, if tight muscles were the cause, then i would feel a stretch at the bottom of the squat, but i don't.

i'm just skeptical that this problem can be solved through stretching.

it means you have weak hamstrings/glutes and/or tight hip flexors.  Very common.

[chess315]

widen stance if your tall it vitrually impossbile to do a narrow stance bodybuilding squat good you need to use more of a powerlifting type set up. Not saying this is your problem but some people just flat arent built for squats. Most hard gainers that tend to be lengthy bascialy the exact people who need squats should not do them

[Army of One]

i lose the arch in my back near the bottom of the squat.  i think this is why i've always sucked at squats and maybe even why i keep getting injured?  does anyone REALLY know how to fix this?  any time i see people talking about this on various boards they say "oh you just need to stretch hamstrings / calves / glutes / etc." but never anything specific.  can this really be fixed by stretching?  if so, how, exactly?  i've also heard people say that the squat is supposed to stretch you out, so it will correct itself in time.  well, this hasn't been the case for me.  i don't feel a stretch.

if anyone really has SPECIFIC advice about how to fix this, i would be incredibly grateful!

HAHAHA, 140 pound bottom twink posting vids in gossips in opinions of him squatting on his dildo in the squalor he calls a bedroom, priceless  

[Hulkotron]

Maybe you should ask "Dr. Squat" (oh brother).

To contribute, focus on sticking your chest out throughout the lift, especially at the bottom.  This helped me with the same problem.  Good warm-up might also help with flexibility.  My personal feelings on static stretching are that it's useless and a waste of time, but that's a contentious topic.

[Tapeworm]

widen stance if your tall it vitrually impossbile to do a narrow stance bodybuilding squat good you need to use more of a powerlifting type set up. Not saying this is your problem but some people just flat arent built for squats. Most hard gainers that tend to be lengthy bascialy the exact people who need squats should not do them

QFT.  I'm only 5'10 but use a wider stance, duckfooted, knees point wide (no expert).  Forget the back arch nonsense imo.  Just get  off your toes, Ceph. 

[Lord Humungous]

Tapeworm is more or less right,


Feet about shoulder width apart, toes pointed toward 11 and 1. start with keeping the bar a little lower on your traps and when you come up  keep your chin higher and look at the ceiling. If you still round your back squat lighter and do deads till you puke. problem fixed

[MAXX]

hip and hamstring and glute flexability.

why don't you go all the way down?

when you go all the way down with weight on your shoulders you will get a good stretch at the bottom. start with 135 and just practice on your form. all the way down, stay at the bottom for a stretch and mess around with it. also learn to push with glutes/hips from the bottom, will improve your form.

[Dokey111]

hip and hamstring and glute flexability.

why don't you go all the way down?

when you go all the way down with weight on your shoulders you will get a good stretch at the bottom. start with 135 and just practice on your form. all the way down, stay at the bottom for a stretch and mess around with it. also learn to push with glutes/hips from the bottom, will improve your form.

this.

[NarcissisticDeity]

i lose the arch in my back near the bottom of the squat.  i think this is why i've always sucked at squats and maybe even why i keep getting injured?  does anyone REALLY know how to fix this?  any time i see people talking about this on various boards they say "oh you just need to stretch hamstrings / calves / glutes / etc." but never anything specific.  can this really be fixed by stretching?  if so, how, exactly?  i've also heard people say that the squat is supposed to stretch you out, so it will correct itself in time.  well, this hasn't been the case for me.  i don't feel a stretch.

if anyone really has SPECIFIC advice about how to fix this, i would be incredibly grateful!

yes squat on a Smith machine

[Coach is Back!]

i lose the arch in my back near the bottom of the squat.  i think this is why i've always sucked at squats and maybe even why i keep getting injured?  does anyone REALLY know how to fix this?  any time i see people talking about this on various boards they say "oh you just need to stretch hamstrings / calves / glutes / etc." but never anything specific.  can this really be fixed by stretching?  if so, how, exactly?  i've also heard people say that the squat is supposed to stretch you out, so it will correct itself in time.  well, this hasn't been the case for me.  i don't feel a stretch.

if anyone really has SPECIFIC advice about how to fix this, i would be incredibly grateful!

I thought we went over this sometime ago? Video should also show your feet as well. Shot's should be taken from the front and rear as well as the side. Remember I think we also talked about having enough dorsi-flexion in your ankles?

[Coach is Back!]

Maybe you should ask "Dr. Squat" (oh brother).

To contribute, focus on sticking your chest out throughout the lift, especially at the bottom.  This helped me with the same problem.  Good warm-up might also help with flexibility.  My personal feelings on static stretching are that it's useless and a waste of time, but that's a contentious topic.

or a professional strength and conditioning coach that knows bio-mechanics. 

[purenaturalstrength]

use a barbell with a lot of weight, it's easier to keep the back tight that way


also, increase ankle mobility, erector spinae flexibility, abdominal and hamstring strength

[Coach is Back!]

yes squat on a Smith machine

never squat on smith to correct anything......never squat on a smith anyway.

[Coach is Back!]

i lose the arch in my back near the bottom of the squat.  i think this is why i've always sucked at squats and maybe even why i keep getting injured?  does anyone REALLY know how to fix this?  any time i see people talking about this on various boards they say "oh you just need to stretch hamstrings / calves / glutes / etc." but never anything specific.  can this really be fixed by stretching?  if so, how, exactly?  i've also heard people say that the squat is supposed to stretch you out, so it will correct itself in time.  well, this hasn't been the case for me.  i don't feel a stretch.

if anyone really has SPECIFIC advice about how to fix this, i would be incredibly grateful!

We also talked about testing in the overhead squat. If I recall you were going to make a video of that.

[NarcissisticDeity]

never squat on smith to correct anything......never squat on a smith anyway.

why?

[Dr Dutch]

Just don't squat. It sucks..

[cephissus]

We also talked about testing in the overhead squat. If I recall you were going to make a video of that.

hmm i don't remember saying i would or talking about dorsiflexion, but ill try to make videos this weekend.  actually ankle flexibility is one thing that definitely doesn't seem right to me.  i can barely get my knees over my toes, even standing on a 1/2 or 1 in. block.

[cephissus]

Just don't squat. It sucks..

well the same thing seems to happen on any leg exercise.  leg press, hack squat, smith squat -- they all bring my back out of extension at the bottom.

[coltrane]

I've been using the smith for squats after years of free weight squating and lower back problems. 

I find the smith is just about as good.  AND it keeps you aligned.