squat form is messed up, help plz

[110%]

my problem is every time i squat, as i begin to go back up from the bottom my butt and hips push out first before my back starts going up, so i end up roudning my back on the way up. i dont understand y b/c this happens with 225 on squat and i can deadlift 435 for a single, so i didnt think my lower back was a weak link but it must be.

also when i used to go around parallel this didnt happen as much but now i am going till my hams touch my calves about and i cant go heavy without this happening, my form looks horrible with my back.

what can i do, concentrate on when squatting, and exercises to fix this?

 

[Synpax]

Are you looking forward/upward on the way up?

Imitation is about the best method of learning any motion, short of having a trainer talk you through it in person.

So here are some links that show it. Go down a bit for squats.

http://138.9.1.58/athleticperformance/exercise videos/Leg Lift videos/leg_lift_descriptions.htm

 

[bignate73]

whats your stance like? if its too narrow, you will have to round to come out of such a low position, since you are struggling to get your hips down. if you had a nice wide stance, your back should stay tight and look like a mirror image of how you came down.

 

[Mike_Rojas]

The same thing happens to me. I'm finding that if I go light, I can concentrate on form. Do more sets at lighter weight until you feel confident, then boost the weights up. If you have the opportunty videotape your squats.

 

[Liftbig]

arch harder, wear a belt and push your abs into it hard.

also make your hamstrings stronger, glute ham raises helped me fix this problem.

 

[110%]

my squat form is about 4-6 in wider than shoulder width, and today i really concentrated on looking and and pushing my head back when going up, it helped a little, but for somereason when i start to ascend my butt/hips always push back first.

 

[110%]

another note i dont wear a belt when squatting

i was thinking some exercises like goodmornigs, along with i already do deads and sldl, liftbig mentioned glute ham raises, will that help with my back and wehre is a link to how do to these w/o a machine at the gym.

 

[longarms]

I just recently changed my squat stance & have had issues as well. It takes a little time to get the feel. Prolly need to keep the weight down till you can get the form right every time. Once you get the form, the weight will come back.

 

[muscledog95]

With me what really fixed my squat was putting my head back and puffing out my chest. Once i did that everything came together

 

[Exodus]

i believe your answer is you not driving your head into the bar.

not neccessarily looking up, thats what high school coaches said.

drive your head back into the bar first, then flex your glutes and hips and shoot up as fast as possible.

X

 

[from zero]

Videotape it broly.

 

[110%]

ne certian exercises i could do to work on this problem, what do u think about the ones i posted, good mornings, glute ham raises? ne else or possible routine for one day/week legs

 

[bignate73]

what does your shin position look like at the bottom of the squat?

 

[110%]

well ofcourse i try to keep them as perpendicular to the ground as possible, but at the bottom they are always leaning forward a little

 

[coolcolj]

try adding a sets of weighted hypers after your squats to improve your static lower back strength and endurance.