Deep Squat problems

[attika888]

I have a friend that I work out with daily at the gym, and he's been having problems with his squats.

He's about 6'2-6'3, and when he goes down on his squats his form is good until he gets just about past 90 degrees at the knees, then he breaks form and is basically unable to keep his back arched.

Is there anything he can do to be able to keep form as he goes deeper into the squat?

I tried having him just do squats without a bar, and he has trouble with that but is still somewhat able to keep form. When he has just the bar he breaks form. I thought that maybe going to the very basics and building good form would work but it just doesn't seem to work? or maybe he just needs to work on the basics longer? Has anybody encountered this? is there anything I can do, or is he screwed with his genetics?

 

[kiosk]

i use to have same problem, he needs to work on flexibility of hams, and hip flexors and stretch them a lot.
Start with very light weight (or no weight at all) and work up weights slowly while keeping perfect form.

 

[Protobuilder]

Eh, it's not that unusual, IMO. Be more specific though. He just loses his arch? Does he bend forward at the waist pretty bad once he hits parallel? does he fall backwards (i.e., balance problems)?

I had problems too. I'm just under 6' and would lose my arch, fall forward, you name it . . .

Here's what helped: taking off my shoes, thinking about lifting my toes up to help keep the weight toward the rear of my foot, pointing the elbows straight down rather than back, thinking about keeping the chest up and high as possible, keeping a solid breath deep in the abdomen throughout the lift (staying tight), and just doing it over and over until you develop the flexibility/strength to sink down deep w/out losing the arch.

 

[Illuminati]

I have a friend that I work out with daily at the gym, and he's been having problems with his squats.

He's about 6'2-6'3, and when he goes down on his squats his form is good until he gets just about past 90 degrees at the knees, then he breaks form and is basically unable to keep his back arched.

Is there anything he can do to be able to keep form as he goes deeper into the squat?

I tried having him just do squats without a bar, and he has trouble with that but is still somewhat able to keep form. When he has just the bar he breaks form. I thought that maybe going to the very basics and building good form would work but it just doesn't seem to work? or maybe he just needs to work on the basics longer? Has anybody encountered this? is there anything I can do, or is he screwed with his genetics?

box squats

 

[attika888]

when he hits about parallel:
-he loses arch
-has trouble with balance(tends to lean forward; onto toes)

Unfortunately he started with smith machine, and he used to have a knee problem which has just recently healed so I guess there still is hope. Illuminati, do you have any links on boxsquat form & info?

I also have another friend that has started working out with me and my friend and he has scoliosis. Does anybody know if he is screwed for deads and squats? or is there something he can do?

thanks for the quick replies guys

 

[oso0690]

this is pretty good info to box squats
http://deepsquatter.com/strength/archives/ls9.htm

 

[coolcolj]

http://www.t-nation.com/readTopic.d...05E457B919A1.hydra?id=459539&pageNo=-1#bottom

 

[mekannik]

i use to have same problem, he needs to work on flexibility of hams, and hip flexors and stretch them a lot.
Start with very light weight (or no weight at all) and work up weights slowly while keeping perfect form.

This is the best advice hands down - not the only route, but definately the best. From a longevity standpoint and functionality.

One question of importance is the style of squat your friend wants to perform. Is he pursuing PL squats or Oly style?

 

[MsBeverlyHills]

box squats

another vote for box squats

 

[Illuminati]

This is the best advice hands down - not the only route, but definately the best. From a longevity standpoint and functionality.

One question of importance is the style of squat your friend wants to perform. Is he pursuing PL squats or Oly style?

regardless of what his squatting style is, Box Squats will teach him to use the proper form.

Original poster....didn't check out the links that people put up, but I am sure that they are good ones. let me know if you have any other questions.

 

[mekannik]

regardless of what his squatting style is, Box Squats will teach him to use the proper form.

Original poster....didn't check out the links that people put up, but I am sure that they are good ones. let me know if you have any other questions.

How so? I have read about and tried box squats, but do not feel they are as applicable to deep Oly squats where the main focus is having an upright torso. Not trying to argue or beleaguer the point, just curious to know your take on the transfer of body motion from the box to the platform.

 

[Illuminati]

How so? I have read about and tried box squats, but do not feel they are as applicable to deep Oly squats where the main focus is having an upright torso. Not trying to argue or beleaguer the point, just curious to know your take on the transfer of body motion from the box to the platform.

maybe they won't be 100% applicapable to Oly squats. but my take, is that maybe this guy isn't 100% comfortable with squatting, and he's fishing for his reversal point, in doing so, he gets all out of form. By using a box squat, he can concentrate more on his form, and not have to worry as much about where he needs to start reversing direction.

 

[Creepusmaximus]

Just have to use small weights till he gets it right. I have a feeling he can't handle the weight he trying to squat. If not he needs to become more flexible. If the injury is a problem , just don't do deep squats.

 

[salemlot]

I am about the same Height as your friend. I have the same problem. I do great with Box Squats but once i take the box away my form goes back in the toliet. I would suggest you tell him to do arched good mornings. I am going to give them a try. And while free squatting focus more on keeping my chest up and driving my head back into the bar. My best squat is 505, if i could my form better i know i can be squatting atleast 50 more pounds.

 

[young_gunz]

box squats

box squats are every good for keeping good stability, used lots a the college level football

if he hasent yet tell him to try a smith machine or a good hack squat!!
But all in all he needs to lower hes wieght and focus on technique

 

[Kouta]

i am interested in this also as i am about the same height and have problems keeping my form when squatting, my lower back starts to round when i get near parallel.

Also its not always too much weight, i have the problem still with just the bar.

After reading dave tates articles i have been trying some high box squats and will gradually lower them to parallel, also going to do some more stretching.

 

[stevius]

1. Get your form right with the bar only first- *watch* if and where the sacrum (hips) starts to rotate- *I mean get someone to watch. This indicates poor flexibility.

2. Try overhead squats: This is a great way to keep the back arched. If he can't bottom out with overheads he has poor flexibility.

3. Box squats are a good way to teach form although there is no guarantee the sacrum (hips) will not tuck under at a specific point.

Sort it out.