Butt Tuck when Squatting

[u418936]

When I go deep in the hole during back squats, I can't stop my butt from tucking under.

I've been trying really hard to make this stop. I've been stretching my hamstrings, glutes, and hip flexors so often that I can actually do the front splits now, so I think I'm flexible enough. I got my GM up from 225x5 to 300x5, and I can deadlift 435x5. I also do abs at least two times a week, so I don't think my core is weak.

Strangely, I can front squat without having my butt tuck under when I go past parallel. I'd like to start back squatting again, though.

Can anyone help?

 

[coreyb]

I recommend olympic lifting shoes, that helped me acheive proper form on squats.

 

[Scotsman]

It may have a lot to do with hip and hamstring flexibility. If either one is lacking it will cause the under tuck you are getting. Could also be a form issue.

Does it happen at every weight or just heavier ones?
What kind of stance do you use?
How deep are you squatting?
What kind of rep/set structure do you use?
Where do you carry the bar?

These questions can help determine a possible cause.

Cheers,
Scotsman

 

[u418936]

It may have a lot to do with hip and hamstring flexibility. If either one is lacking it will cause the under tuck you are getting. Could also be a form issue.

Does it happen at every weight or just heavier ones?
What kind of stance do you use?
How deep are you squatting?
What kind of rep/set structure do you use?
Where do you carry the bar?

These questions can help determine a possible cause.

Cheers,
Scotsman

It happens with any weight--even when I just use the bar.

I put my feet just wider than shoulder width, and I point my toes outward.

If I go down just past parallel, I can usually keep the arch. I get the butt tuck when I go down any farther than that. The only way I can get really deep in a squat is if I relax my hamstrings and hips on the way down and tighten them just as I hit the bottom. Whenever I see the really strong, olympic-type squatters on youtube, it looks like they're doing the same thing (but with a lot more weight than I use), because they go down so quickly and bounce hard out of the hole.

I always do a 5x5 for reps and sets.

I carry the bar on my traps.

I'm not sure how to measure hip flexibility, but I can do this stretch http://www.t-nation.com/readTopic.d...ageNo=-1#bottom no problem. Also, for hamstrings, I can almost touch my head to my knees when I'm sitting out on the floor with both feet out in front of me. I've worked really hard on my flexibility and made a lot of improvements, but it hasn't helped my squat form much.

 

[Scotsman]

It happens with any weight--even when I just use the bar.

I put my feet just wider than shoulder width, and I point my toes outward.

If I go down just past parallel, I can usually keep the arch. I get the butt tuck when I go down any farther than that. The only way I can get really deep in a squat is if I relax my hamstrings and hips on the way down and tighten them just as I hit the bottom. Whenever I see the really strong, olympic-type squatters on youtube, it looks like they're doing the same thing (but with a lot more weight than I use), because they go down so quickly and bounce hard out of the hole.

I always do a 5x5 for reps and sets.

I carry the bar on my traps.

I'm not sure how to measure hip flexibility, but I can do this stretch http://www.t-nation.com/readTopic.d...ageNo=-1#bottom no problem. Also, for hamstrings, I can almost touch my head to my knees when I'm sitting out on the floor with both feet out in front of me. I've worked really hard on my flexibility and made a lot of improvements, but it hasn't helped my squat form much.

Sounds like a hip issue but without actually seeing you squat there's not a lot I can help with. There are probably some small adjustments that you can make form wise that would help but again without doing so in person it's a mute point.

Sorry I can't be much more help than this.

Cheers,
Scotsman

 

[AEKDB]

Please watch the entire vid:

Dan John

,then get a friend (girlfriend to make it more fun) and have him/her assist as shown in the video.

 

[u418936]

Thanks guys. That's a great video--lots of good stuff.