squat - losing the arch

[cmdubs]

Hey guys....so I've been having re-occurring back problems from squatting. I watched my form in the mirror today and noticed that I lose my arch on the descent. Any ideas what causes this/how to fix?? When I use a board under my heels it seems to help but screws up my knees over time....just so frustrated ready to can 'em all together.

 

[mrcashcream]

stick with the board and dont lock your knees, you should avoid locking your knees at the top as it can create joint issues, and you dont want your bones to be taking the brunt of the lifting.

 

[SgtSlaughter]

stick with the board and dont lock your knees, you should avoid locking your knees at the top as it can create joint issues, and you dont want your bones to be taking the brunt of the lifting.

^^ exactly... aka.. squat ass to floor. Let your hips take over and power you up.

Instead of the board... just buy some Chucks/work boots if you need to.

 

[Protobuilder]

Best thing would be to post a video so people can really see how significant, if any, the problem is. Next, watch some of the videos that are in the sticky above, especially those that Glenn Pendlay has commented on, so you can compare and see whether you have a real or imagined problem.

It could be a lot of things. One big one is simply a matter of flexibility, IMO. How long have you been practicing the squat? Are you doing an oly high-bar style squat or more of a powerlifter, wide stance squat? Are you falling forward? Depending on your squat style, you may want to lean forward some or you may want to stay pretty vertical.

Could also be general hip/hamstring flexibility, which you can improve just by doing the movement and focusing on keeping the arch tight using moderate weight.

Losing it on the descent . . . do you lose it right at the very bottom (not uncommon), or midway? Where are you elbows during the squat? And hand spacing on teh bar? May seem silly but in my experience, widening my hand spacing on teh bar helped my balance and helped me keep more vertical. Also, when elbows start pointing back rather than down, you tend to fall forward.

Post a video if possible.

 

[cmdubs]

Best thing would be to post a video so people can really see how significant, if any, the problem is. Next, watch some of the videos that are in the sticky above, especially those that Glenn Pendlay has commented on, so you can compare and see whether you have a real or imagined problem.

It could be a lot of things. One big one is simply a matter of flexibility, IMO. How long have you been practicing the squat? Are you doing an oly high-bar style squat or more of a powerlifter, wide stance squat? Are you falling forward? Depending on your squat style, you may want to lean forward some or you may want to stay pretty vertical.

Could also be general hip/hamstring flexibility, which you can improve just by doing the movement and focusing on keeping the arch tight using moderate weight.

Losing it on the descent . . . do you lose it right at the very bottom (not uncommon), or midway? Where are you elbows during the squat? And hand spacing on teh bar? May seem silly but in my experience, widening my hand spacing on teh bar helped my balance and helped me keep more vertical. Also, when elbows start pointing back rather than down, you tend to fall forward.

Post a video if possible.

well I know my hamstring flexibility is poor. I just HATE stretching lol. my back starts to flatten out about half way down. I don't notice any back pain until the ascent when I totally straighten out. my hand spacing isn't wide at all and I think my elbows point back just slightly.

I started doing ATF olympic style squats a couple months ago. The only way I could get all the way down was with a board under my heels but as the weight started getting heavier my knees started to bug me (on the inside of the quad where the muscle attaches to the knee.) so I dumped the board now my knees are fine but my back is screwed.

 

[Czar87]

Push your lats strongly together and push the belly out, breath with your belly, this will lock your lower back and lats secure your upper back

 

[ChinkNasty]

yes...look up, chest high and out, upper back contracted, squeeze the bar hard and make sure its not moving on your back, deep breath and sit back and deep

 

[SgtSlaughter]

well I know my hamstring flexibility is poor. I just HATE stretching lol.

Start stretching multiple times a day and your back should improve and you'll be able to hit better depth more easily like it's supposed to be done.

Better to stretch than risk injury and be out of commission for a long time.

 

[Protobuilder]

It's a tough movement to learn but well worth it. I really had to tinker w/ stance and hand spacing to find a good groove. Try opening your stance up by a few inches or something and maybe move your hands out a few inches. Just see if it makes any difference. Find what works for you.

Put some weight on the bar (not too light but not too heavy) and take the deep breath in your belly, lock in the arch at the top, and think about sitting between your legs or "on your nuts." Consciously think about the arch and keep it tight . . . keep descending and just really focus on keeping the back locked. If you lock it in at the top, you should be able to tinker w/ your stance and make small adjustments until you can sink all the way down w/out losing the arch.

A hamstring stretch that works well is to take a wide stance, then reach forward about waist height and hold onto something (countertop edge, doorknob, etc.) and then push your ass back while keeping your knees pretty straight. Just think about pushing your hips backwards rather than your typical hamstring stretch which has you bending forward at the waist.

 

[bignate73]

It's a tough movement to learn but well worth it. I really had to tinker w/ stance and hand spacing to find a good groove. Try opening your stance up by a few inches or something and maybe move your hands out a few inches. Just see if it makes any difference. Find what works for you.

Put some weight on the bar (not too light but not too heavy) and take the deep breath in your belly, lock in the arch at the top, and think about sitting between your legs or "on your nuts." Consciously think about the arch and keep it tight . . . keep descending and just really focus on keeping the back locked. If you lock it in at the top, you should be able to tinker w/ your stance and make small adjustments until you can sink all the way down w/out losing the arch.

A hamstring stretch that works well is to take a wide stance, then reach forward about waist height and hold onto something (countertop edge, doorknob, etc.) and then push your ass back while keeping your knees pretty straight. Just think about pushing your hips backwards rather than your typical hamstring stretch which has you bending forward at the waist.

ditto, great advice.