Thread: Squat Form Abnormality
01-08-2017, 08:07 PM #1New Member
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- Aug 2015
Squat Form Abnormality
When I drop down into my squat, near the bottom, my ass starts to dip to the right. For me it's hard to tell if this is due to an imbalance of strength in my legs or an imbalance of flexibility in my hips and glutes. I will add that this is not new, I just got back into lifting and decided that now would be as good of a time to fix this as ever. In the past, my right leg has felt more tired than my left leg after a heavy squat work out, so it is definitely affecting which leg gets more work. I have always associated it with a difference in the flexibility of my glutes, because the point of the squat that this occurs is when the glutes are getting stretched. If you have any solutions/tips to this problem please let me know
01-09-2017, 07:28 AM #2
We are not born completely "straight" though you can practice to get better form. I had trouble benching and leg pressing straight when I started lifting. Just decrease the weight and concentrate on form. Descend slowly and look in the mirror. If the effort is too high then obviously your form goes back to how you used to know to do it.
Have to stretch too. Do these:
Try doing this before training too, they will ease up the movement.
It might interfere with training since you wont go as heavy and hard, but for the time being you can make up with more volume (and practice).
01-09-2017, 02:30 PM #3New Member
- Join Date
- Aug 2015
Thanks man. I'm definitely working more on technique right now more than size or strength, so decrease in load is no big deal. I want to have a good base since I'm just getting back into it. I'm doing 5x10 rep scheme right now, so I'll be getting plenty of volume and practice. I'll try those stretches out too and see how they feel
01-09-2017, 02:45 PM #4
I have seen more injuries due to squats in gym than anything else, in fact from the odd newb hurting shoulders on bench press, squatting injuries are the only ones I've seen.
The ultimate is the "prolapse" rectum. In lay terms, it is blowing out your rectum.
01-09-2017, 04:40 PM #5
The best would be to go to a powerlifting gym to learn proper form, they can see more mistakes and correct them. Though I was self taught for the first years and when I finally went to a powerlifting gym after years, they said my form was excellent. I think I could have saved time though.
01-11-2017, 06:58 AM #6
01-11-2017, 05:34 PM #7
01-11-2017, 06:16 PM #8
Start off pressing and hacking to get your lower half stretched, pumped and form correct. Also slow down your reps while concentrating.
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Everything was impossible until somebody did it!
I've got 99 problems......but my squat/dead ain't one !!
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01-11-2017, 10:53 PM #9
01-12-2017, 04:05 PM #10
Yes this^^^^^^. Strengthening the adductors helps you keep your knees out when squatting. You don't want your knees to bow in. Keeping the knees out helps give the hip joint better ROM. This will help with the butt wink at the bottom of the squat.
I didn't think about the adductors. Good call Marsoc.
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