Can't do a squat correctly

[flottmana]

I have been having lots of trouble doing a squat. I'm having trouble keeping my back from arching, suggestions?

thanks

5'10, 145, 19

 

[Scotsman]

Do you mean arching or rounding?

Arching: Pull shoulders back in normal posture position with hips pushed back.

Rounding: Shoulders going forward causing back to round out.

Arching is good rounding is bad.

Cheers,
Scotsman

 

[gjohnson5]

but a bar without weight on your back
Practice looking up as you "sit down" on your squats

 

[drsketch]

Where are you resting the bar?

Like gj said do a bar with no weight or light weight, stand up straight, roll your shoulders back, put your index finger on the marker line on the barbell and slide the barbell down until it rests in the groove on your back. Then unrack, get your footing right, look up and squat. If you can't control your form drop weight.

 

[roadwarrior]

Where are you resting the bar?

Like gj said do a bar with no weight or light weight, stand up straight, roll your shoulders back, put your index finger on the marker line on the barbell and slide the barbell down until it rests in the groove on your back. Then unrack, get your footing right, look up and squat. If you can't control your form drop weight.

definitely practice form. G is right - look a little up and the head will follow then the body. Have someone who knows how to squat watch you and correct your form. But you also need a strong core to squat big. Do hypers, good mornings, deads, weigthed crunch and obliuque crunch ( to side) etc to strenghten core. Wearing a belt does not make up for a weak core. Also... are your hip flexors tight? Tight hips and not getting into the hole will cause a lot of folks to lean forward to compensate for lack of depth in the ass end to maintain balance. There's a squat thread somewhere that discusses form and has video.

 

[sessa]

I have always had a hard time with squats. I am 5'10 female with a very long torso. I think my center of gravity is off because I never feel balanced. You shouldn't be rounding if you are going 90 degrees. But your back will round any lower then that. Which is ok, just make sure to keep your ass back and push up with the legs. Don't let your pelvis come forward or you will be triggering your back to come in.

I personally prefer smith squats or BD squats. But it is up to you.

 

[DannoMight]

Go with GJ's advice and don't forget to drive the weight through your heels and not the balls of your feet.