bending lower back while squatting

[musclestack]

I've been told on a couple occasions by taining partners/others watching that, when I squat, I lean/bend forward at the waist, and push my a$$ out quite a bit. I still come to a 90 degree angle (or more) when coming down with my legs, but the angle from my waist to my head is around 45 degrees (maybe even more). I had my training partner video tape it for me while I was squatting, and he was right. I, too, saw that I was leaning forward and kind of pushing my a$$ out, coming up in kind of a "rolling effect" starting from my a$$.

I've always squatted more like a power lifter, with legs far apart. I also follow these squats with 4 sets with my legs side-by-side. Either way I do them, my posture still stays the same. I do feel a pump in my lower back after each set obviously.

Besides the fact that I may be more succeptible to injury this way, do you feeel like I would be getting the most out of my squat sessions doing them this way? I just squat how I feel comfortable doing them and, believe it or not, this way feels the most 'natural' to me. I don't even realize how much my upper body is leaning forward while I'm doing it. My legs have grown 2 inches in the past 18 months, so i must be doing something right lol!

What do you guys think? Still hitting the legs like I should be by doing it this way?? And any reasons why I would be squatting this way??

[canesfan804]

Try going lighter, alot lighter, and go slow on the descend taking about 2-3 secs to go from top to bottom. Explode back to top. Also you can put a board or 5 lb weight under your heels and keep your head UP.

[kelkel]

To some extent you're limited to your bodies own mechanics/structure and your form may be perfect for you. I'm about 6' tall and have to bend more at the waist when squatting. Personally I think you should start a squat movement by pushing your hips back first, not bending at the knees first. Try doing that without weight and watch the difference in how your knees track as opposed to starting the movement by bending at the knees. This in turn helps put you in the correct mechanical position so that your knees don't track to far out over your feet. When they do it increases the shearing force on your patellar tendons which you do not want.

To sum up, if you're feeling it where you should be and not just in your lower back then I'd say you're doing it correctly for your structure.

[musclestack]

Thanks for the replies, guys.

Canesfan-I will try putting some weight under my heals with lighter weight and focus on my movement next time to see if I can see any difference.

Kelkel-I see what you're saying. The movement, itself, feels completely normal to me. Maybe it's just the way i squat. And yes, definitely feeling it in the legs. Can barely walk out of the gym without falling down after each leg session lol!

[crazy mike]

I totally agree with what has been said on all points. Look it up and you will see the correct motion. Sometimes you cannot take some bro advice. Know yourself foe sure. The put it into effect as your body size will allow and then ask your spotter to help hone it in. For me I learned to keep the bar way low on my back. People think it will fall off but only the slight tough will keep it in place. I look at about a 60% angle up, but not quite at the ceiling. It works for me an ecto 5'-11". You will end up hurting your back when you get heavy, so get the form down correctly...crazy mike

PS: I also where my boots when I squat for a real solid foundation. This I've always have done and I feel much more steady. ...cm

[kelkel]

There's good and bad to elevating heels when squatting. Good if it helps your mechanics but bad if it contributes to forcing your knees too far out over the foot. Agree with keeping eyes focused on something elevated. Your body tends to follow your eyes.

[>Good Luck<]

Ive been battling the same type of issues. I no pin my shoulders back, keep head high up(no looking in mirror) and poke my chest out. Before I decent I take a deep breath and focus weight to heels while maintaining the squeeze of my back/shoulders. Has helped a lot and am now finally moving back up with my squat weight

[crazy mike]

Ive been battling the same type of issues. I no pin my shoulders back, keep head high up(no looking in mirror) and poke my chest out. Before I decent I take a deep breath and focus weight to heels while maintaining the squeeze of my back/shoulders. Has helped a lot and am now finally moving back up with my squat weight

does anyone set the bar so very far back and low where it would almost roll off. For me as was just said, it has me to pin my shoulder back, and squeezing back. This is helps me to arch back and automatic to keep the bar on. I've been told when watched from the side that I squat with great form. I come straight up, as straight as one can do...crazy mike

[Schwarzenegger]

In order to better help you without seeing your form, answers to these questions would help narrow down wut the deal is.

How tall are you?

Where is the bar placement? ie. on top of traps, middle of traps, groove at the bottom of traps

Where is ur hand placement on the bar? Wide, normal, narrow?

Where do you look when squatting? Straight ahead, slightly up, slightly down?

[musclestack]

In order to better help you without seeing your form, answers to these questions would help narrow down wut the deal is.

How tall are you?

Where is the bar placement? ie. on top of traps, middle of traps, groove at the bottom of traps

Where is ur hand placement on the bar? Wide, normal, narrow?

Where do you look when squatting? Straight ahead, slightly up, slightly down?

I am 5'9"

I set the bar low on my back, around the groove at the bottom of traps.

Hand placement is wide.

I look slightly up.

[>Good Luck<]

I am 5'9"

I set the bar low on my back, around the groove at the bottom of traps.

Hand placement is wide.

I look slightly up.

IMHO, wide grip makes it much harder to roll the shoulders and back into the proper position. I try to not focus on where to grip, but rather let my hands fall into place once my back is in the right position.

[cj111]

Try looking at the ceiling

[Schwarzenegger]

I am 5'9"

I set the bar low on my back, around the groove at the bottom of traps.

Hand placement is wide.

I look slightly up.

Alright, for the last 15 years I've been doing powerlifting style squats with low bar placement at the groove of the traps and always wondered why I got insane lower back pumps as I looked up, led with the hips, chest out etc. Im 6'0" tall, which for doing squats, has a great amount of leverage but deep squats are a bitch. The lower bar placement is generally for keeping the bar "over the hips" to maximize strength.

Now try these next few things, they sound unconventional and weird but are legit.

First place the bar on top of ur traps, not the neck but on top of the traps, this will keep u more upright, it will feel weird at first if you've been used to low bar placement but try it.
Secondly when you get positioned under the bar, place your hands as CLOSE as possible to you on the bar so less stress on the shoulder and also this will pinch ur traps and shoulder blades together leading to your chest sticking out. Your hands are placed close to lock this form in.
Before you descend into the squat, take a big deep breath and hold it, this will stick out ur chest even more and the hand placement will lock it in. Everything is tight as **** now.

pick a spot to stare at in the distance thats above you, i look about 45-60 degrees up. And dont change your gaze

This is the most important part right here

So you know when u initially unrack the bar and u have your hips under the bar its surprisingly easy and u feel solid, etc.
This is what people mean when they say get your hips under the bar when you are driving back up.

Easier said than done because at the bottom movement of the squat ur hips are far back, basically cuz of anatomy and the movement and u cant help that.

BUT when u are coming up, flex ur a*s, this will bring ur hips under the bar about halfway up the movement, basically like your fu*king the air, essentially. You will have to keep ur toes pointed out 30-45 degrees.

By flexing your a*s and driving from your glutes and hamstrings this brings your hips forward under the line of the bar, thereby, being more solid and strong in the lift, and also not rounding your back as u have the arc from your hand placement and chest out. You also will get less lower back pumps with this form.

And remember to breathe out on the way up
You can also place the bar where u normally place it as well with this form. For me i've found top of the traps keeps me more upright since im tall. Play around with bar placement.

Hope that helped and keep us posted if it did/didnt

[Oldandbusted]

I've been told on a couple occasions by taining partners/others watching that, when I squat, I lean/bend forward at the waist, and push my a$$ out quite a bit. I still come to a 90 degree angle (or more) when coming down with my legs, but the angle from my waist to my head is around 45 degrees (maybe even more). I had my training partner video tape it for me while I was squatting, and he was right. I, too, saw that I was leaning forward and kind of pushing my a$$ out, coming up in kind of a "rolling effect" starting from my a$$.

I've always squatted more like a power lifter, with legs far apart. I also follow these squats with 4 sets with my legs side-by-side. Either way I do them, my posture still stays the same. I do feel a pump in my lower back after each set obviously.

Besides the fact that I may be more succeptible to injury this way, do you feeel like I would be getting the most out of my squat sessions doing them this way? I just squat how I feel comfortable doing them and, believe it or not, this way feels the most 'natural' to me. I don't even realize how much my upper body is leaning forward while I'm doing it. My legs have grown 2 inches in the past 18 months, so i must be doing something right lol!

What do you guys think? Still hitting the legs like I should be by doing it this way?? And any reasons why I would be squatting this way??

At the risk of alienating myself from this forum.... You are not only doing it wrong, but you are risking serious injury. When you squat consider your spine a solid piece of steel. It should not bend..... If it does it will be injured. Simple as that. Almost every part of "proper" squat technique revolves around keeping the spine erect. I'm with canesfan804..... You need to drop the weight and dial in the form before you injure yourself.

That being said.... There are plenty of variations of the squat that are considered "proper" and I suspect that your form only needs tweaked a little bit, otherwise you would have already taken some damage. Hit YouTube for squat techniques and watch them all. Then add whatever component you need to keep the spine in line and go from there.

Also.... A low back pump isn't an indicator of poor form. It happens to almost everybody that squats heavy. Those little muscles work hard with a heavy ass bar on your shoulders

[kelkel]

Alright, for the last 15 years I've been doing powerlifting style squats with low bar placement at the groove of the traps and always wondered why I got insane lower back pumps as I looked up, led with the hips, chest out etc. Im 6'0" tall, which for doing squats, has a great amount of leverage but deep squats are a bitch. The lower bar placement is generally for keeping the bar "over the hips" to maximize strength.

Now try these next few things, they sound unconventional and weird but are legit.

First place the bar on top of ur traps, not the neck but on top of the traps, this will keep u more upright, it will feel weird at first if you've been used to low bar placement but try it.
Secondly when you get positioned under the bar, place your hands as CLOSE as possible to you on the bar so less stress on the shoulder and also this will pinch ur traps and shoulder blades together leading to your chest sticking out. Your hands are placed close to lock this form in.
Before you descend into the squat, take a big deep breath and hold it, this will stick out ur chest even more and the hand placement will lock it in. Everything is tight as **** now.

pick a spot to stare at in the distance thats above you, i look about 45-60 degrees up. And dont change your gaze

This is the most important part right here

So you know when u initially unrack the bar and u have your hips under the bar its surprisingly easy and u feel solid, etc.
This is what people mean when they say get your hips under the bar when you are driving back up.

Easier said than done because at the bottom movement of the squat ur hips are far back, basically cuz of anatomy and the movement and u cant help that.

BUT when u are coming up, flex ur a*s, this will bring ur hips under the bar about halfway up the movement, basically like your fu*king the air, essentially. You will have to keep ur toes pointed out 30-45 degrees.

By flexing your a*s and driving from your glutes and hamstrings this brings your hips forward under the line of the bar, thereby, being more solid and strong in the lift, and also not rounding your back as u have the arc from your hand placement and chest out. You also will get less lower back pumps with this form.

And remember to breathe out on the way up
You can also place the bar where u normally place it as well with this form. For me i've found top of the traps keeps me more upright since im tall. Play around with bar placement.

Hope that helped and keep us posted if it did/didnt

Very well said. Nicely detailed.

[kelkel]

At the risk of alienating myself from this forum.... You are not only doing it wrong, but you are risking serious injury. When you squat consider your spine a solid piece of steel. It should not bend..... If it does it will be injured. Simple as that. Almost every part of "proper" squat technique revolves around keeping the spine erect. I'm with canesfan804..... You need to drop the weight and dial in the form before you injure yourself.

That being said.... There are plenty of variations of the squat that are considered "proper" and I suspect that your form only needs tweaked a little bit, otherwise you would have already taken some damage. Hit YouTube for squat techniques and watch them all. Then add whatever component you need to keep the spine in line and go from there.

Also.... A low back pump isn't an indicator of poor form. It happens to almost everybody that squats heavy. Those little muscles work hard with a heavy ass bar on your shoulders

Not a chance of alienating yourself. Good post. Agree totally that the spine should stay as erect as possible but the caveat is that each of our body mechanics are slightly different. Basically I feel that the position you start in should also pretty much be the position at the bottom as well.

[Schwarzenegger]

Very well said. Nicely detailed.

Thanks kelkel

appreciate it. Also appreciate the help with the BW a while back