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when you squat (regarding form)
- Thread starter cmdubs
- Start date
JohnRobHolmes
Well-known member
the hips and shoulders should move in unison. if they dont then either the hips are rising faster, or the shoulders are rising faster. either way it can stress your back out. i find that i have to lean foward a bit with an properly arched back. just a bit though.
Illuminati
New member
this is from the squat sticky over on the PL forum:
One of the most, if not the most critical factor in squatting is spinal position. It is incredibly important not to round the back. This can lead to problems with the lower back, and upper back as well. The back should be arched, and the scapulae retracted, to avoid injury. This position must be maintained throughout the entire lift, as rounding on the way up is even more common than rounding on the way down, and people who make this mistake are the ones who perpetuate the “squats are bad for your back” myth. Furthermore, spinal position is essential to maintaining a proper combined center of gravity (CCOG). The farther one leans forward or, even worse, rounds the back, the more strain the erectors are forced to bear, and the less the abdominals can contribute to the lift. To say nothing of the fact that the greater the lean, the greater the shearing force placed on the vertebrae. Proper spinal alignment will assist in ensuring that the majority of the force the spine must bear is compressive in nature, as it should be. Another reason for descending below parallel is that the sacrum undergoes a process known as nutation (it tilts forward, relative to the two ilia on either side of it). At only 90 degrees of knee flexion, the sacrum is still tilted backward, which inhibits proper firing of the erectors and gluteus maximus and minimus. Going through a full range of motion completes the rotation of the sacrum and allows maximal muscular recruitment.
“Squats are bad for your back” is yet another cry of the weak of both leg and spirit. While an improperly performed squat can cause problems, so can improperly performed barbell curl, yet many of the people who use the squat rack only to curl do not seem to have a problem strengthening their elbow flexors. While the squat can be hazardous to the back among the untrained who often incline the torso to an unsafe degree, as well as round the back, skilled athletes have been shown to minimize trunk segment torques by maintaining a more erect posture. (16) It has been positively shown that maintaining an upright torso during the squatting motion reduces both spinal compression and shear forces. (17) Several studies have shown that weightlifters experience not only less back injury and pain that many other athletes, but often even less than inactive individuals, which clearly displays that a proper weight training program, which includes squatting, is beneficial in avoiding injury.
One of the most, if not the most critical factor in squatting is spinal position. It is incredibly important not to round the back. This can lead to problems with the lower back, and upper back as well. The back should be arched, and the scapulae retracted, to avoid injury. This position must be maintained throughout the entire lift, as rounding on the way up is even more common than rounding on the way down, and people who make this mistake are the ones who perpetuate the “squats are bad for your back” myth. Furthermore, spinal position is essential to maintaining a proper combined center of gravity (CCOG). The farther one leans forward or, even worse, rounds the back, the more strain the erectors are forced to bear, and the less the abdominals can contribute to the lift. To say nothing of the fact that the greater the lean, the greater the shearing force placed on the vertebrae. Proper spinal alignment will assist in ensuring that the majority of the force the spine must bear is compressive in nature, as it should be. Another reason for descending below parallel is that the sacrum undergoes a process known as nutation (it tilts forward, relative to the two ilia on either side of it). At only 90 degrees of knee flexion, the sacrum is still tilted backward, which inhibits proper firing of the erectors and gluteus maximus and minimus. Going through a full range of motion completes the rotation of the sacrum and allows maximal muscular recruitment.
“Squats are bad for your back” is yet another cry of the weak of both leg and spirit. While an improperly performed squat can cause problems, so can improperly performed barbell curl, yet many of the people who use the squat rack only to curl do not seem to have a problem strengthening their elbow flexors. While the squat can be hazardous to the back among the untrained who often incline the torso to an unsafe degree, as well as round the back, skilled athletes have been shown to minimize trunk segment torques by maintaining a more erect posture. (16) It has been positively shown that maintaining an upright torso during the squatting motion reduces both spinal compression and shear forces. (17) Several studies have shown that weightlifters experience not only less back injury and pain that many other athletes, but often even less than inactive individuals, which clearly displays that a proper weight training program, which includes squatting, is beneficial in avoiding injury.
JohnRobHolmes
Well-known member
thanks for that bro, i have squats today and im gonna keep em as upright as possible. cheers for learning.
wnt2bBeast
New member
good post illum!!!!!!!!!
JohnRobHolmes
Well-known member
i would have spread some k, but i need more butter
Illuminati
New member
no problems bros. i had just gotten done reading that sticky over earlier, and then i saw this thread. so i thought that it would be best to just cut and paste the part.
