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Thread: Squat Rx #1: Lower Back Rounding at the Bottom of Your Squat

  1. #1
    Senior Member Sensei's Avatar
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    Squat Rx #1: Lower Back Rounding at the Bottom of Your Squat

    A pretty common problem I see here and at the gym is lower back flexion at the bottom of the squat. I made a video with some tips for correcting it. Hope you find it helpful.

    Video
    A child does not learn to squat from the top down. In other words, he does not suddenly make a conscious decision one day to squat. Actually, he is squatting one day and make the conscious decision to stand. Squatting precedes standing in the developmental sequence. This is the way a child's brain learns to use the body as the child develops movement patterns. Therefore, a child is probably crawling, rocks back into a squatting position with the back completely relaxed and the hips completely flexed, and stands when he has enough hip strength. This approach makes a lot of sense and can be applied to relearning the deep squat movement if it is lost. -Gray Cook
    Lifting Clips: http://www.youtube.com/profile?user=johnnymnemonic2
    Blog: http://squatrx.blogspot.com/

  2. #2
    Who me? Chubrock's Avatar
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    Haven't watched the video, but are you referring to the ever popular "tuck under" that most people get when they squat deep?

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  3. #3
    back at it Beast's Avatar
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    Great video! Can I request a vid for lower back flexion at the bottom of the DL?

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  4. #4
    Senior Member Sensei's Avatar
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    Chub,
    Watch the video.

    Beast,
    Thanks! To be honest, I haven't spent the time and study necessary to recommend much as far as DL form and training goes... Some of the same things would apply though.
    A child does not learn to squat from the top down. In other words, he does not suddenly make a conscious decision one day to squat. Actually, he is squatting one day and make the conscious decision to stand. Squatting precedes standing in the developmental sequence. This is the way a child's brain learns to use the body as the child develops movement patterns. Therefore, a child is probably crawling, rocks back into a squatting position with the back completely relaxed and the hips completely flexed, and stands when he has enough hip strength. This approach makes a lot of sense and can be applied to relearning the deep squat movement if it is lost. -Gray Cook
    Lifting Clips: http://www.youtube.com/profile?user=johnnymnemonic2
    Blog: http://squatrx.blogspot.com/

  5. #5
    Back on track.. ray34iyf's Avatar
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    Great job. I think that'll be very helpful to me. Thanks.
    Age: 20
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  6. #6
    Senior Member deeder's Avatar
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    Excellent, Excellent, Excellent.

    I'll definitely be implementing some of the exercises you suggested as I've been looking for a way to correct this exact problem in my squat.
    Full Powerlifting
    Squat - 595lbs -- 270kg -- Dec. 31, '09 (Provincial Record @100kg class)
    Bench - 374lbs -- 170kg -- Dec 20, '08 (@100kg class)
    Dead - 589lbs -- 267.5kg -- Dec 20, '08 (Provincial Record @100kg class)
    Total: 1537lbs -- 697.5kg -- Dec 20, '08 (Provincial Record @ 100kg class)
    Bench Only -- 358lbs -- 162.5kg -- Nov. 25, '07 (Provincial Record @ 90kg class)
    Bench Only -- 376lbs -- 171kg -- Jan. 26, '08 (Provincial Record @ 100kg class)

  7. #7
    TJW Keith's Avatar
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    Awesome. Thanks alot for posting that, very helpful! I've felt lower back pain with deep squats and I had a feeling why. But now I'll give those exercises/stretches a shot.
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  8. #8
    Getting un-streamlined Progress's Avatar
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    This is great. I have the same exact problem.

  9. #9
    Wannabebig Member
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    Thank you for taking the time to make the video. Very informative.

    Edmund

  10. #10
    Wanna Be Big member
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    The video answers a lot of my questions. Thanks
    Current Age: 23 Height: 6'2" Weight: 195 lbs. [B]
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  11. #11
    Iron4Life
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    Excellent job Sensei...
    I gotta print that out and take it with me to gym... lol...

    Anyone know how I can transfer Youtube vids to my cell phone??

  12. #12
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    Just wanted to say, I thought the front squat form was by far the best form exhibited in the video. That was the only time you let your knees travel forward, and it allowed your torso to stay more upright. Something I am a fan of... kudos.

    Incidentally, I think anyone who uses high bar olympic style squats knows what I mean when I say that front squats really teach you how to stay upright (usually by forcing your knees out in front) and olympic style squats performed in the same manner are actually not much different, if done correctly... if I don't make my knees travel over my toes in the deep position, my back rounds.

  13. #13
    phil 4:13 Bako Lifter's Avatar
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    Great video Sensei, thanks!

  14. #14
    Senior Member Sensei's Avatar
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    Thanks everybody.

    If you want to try some of the things I mentioned, do yourself a favor and (just like anything else) DON'T try to do too much too soon.
    A child does not learn to squat from the top down. In other words, he does not suddenly make a conscious decision one day to squat. Actually, he is squatting one day and make the conscious decision to stand. Squatting precedes standing in the developmental sequence. This is the way a child's brain learns to use the body as the child develops movement patterns. Therefore, a child is probably crawling, rocks back into a squatting position with the back completely relaxed and the hips completely flexed, and stands when he has enough hip strength. This approach makes a lot of sense and can be applied to relearning the deep squat movement if it is lost. -Gray Cook
    Lifting Clips: http://www.youtube.com/profile?user=johnnymnemonic2
    Blog: http://squatrx.blogspot.com/

  15. #15
    Senior Member deeder's Avatar
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    Quote Originally Posted by Sensei View Post
    Thanks everybody.

    If you want to try some of the things I mentioned, do yourself a favor and (just like anything else) DON'T try to do too much too soon.
    Noted. I did some of the stretches and those squats holding on to the rack before I started squatting today. My flexibility is no where near yours.. But now that I know your secrets...
    Full Powerlifting
    Squat - 595lbs -- 270kg -- Dec. 31, '09 (Provincial Record @100kg class)
    Bench - 374lbs -- 170kg -- Dec 20, '08 (@100kg class)
    Dead - 589lbs -- 267.5kg -- Dec 20, '08 (Provincial Record @100kg class)
    Total: 1537lbs -- 697.5kg -- Dec 20, '08 (Provincial Record @ 100kg class)
    Bench Only -- 358lbs -- 162.5kg -- Nov. 25, '07 (Provincial Record @ 90kg class)
    Bench Only -- 376lbs -- 171kg -- Jan. 26, '08 (Provincial Record @ 100kg class)

  16. #16
    Senior Member DNL's Avatar
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    wow this video shows just how much we dont know about training. just when you think you know ... you don't know squat. hahah I never noticed my back rounds out at the bottom. Never had anyone to point it out. I Definitely need to lessen the weight and work on flexibility.

  17. #17
    rebuilding the foundations Herandi's Avatar
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    very useful, one for romanian deadlifts as well would be VERY helpful
    "Our greatest glory is not in never falling, but in rising every time we fall."

  18. #18
    Senior Member Sensei's Avatar
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    Quote Originally Posted by deeder View Post
    But now that I know your secrets...
    Oh Deeder, you think I'd share all my secrets?...
    A child does not learn to squat from the top down. In other words, he does not suddenly make a conscious decision one day to squat. Actually, he is squatting one day and make the conscious decision to stand. Squatting precedes standing in the developmental sequence. This is the way a child's brain learns to use the body as the child develops movement patterns. Therefore, a child is probably crawling, rocks back into a squatting position with the back completely relaxed and the hips completely flexed, and stands when he has enough hip strength. This approach makes a lot of sense and can be applied to relearning the deep squat movement if it is lost. -Gray Cook
    Lifting Clips: http://www.youtube.com/profile?user=johnnymnemonic2
    Blog: http://squatrx.blogspot.com/

  19. #19
    Senior Member deeder's Avatar
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    Quote Originally Posted by Sensei View Post
    Oh Deeder, you think I'd share all my secrets?...
    Damnit! Foiled again! :alcoholic
    Full Powerlifting
    Squat - 595lbs -- 270kg -- Dec. 31, '09 (Provincial Record @100kg class)
    Bench - 374lbs -- 170kg -- Dec 20, '08 (@100kg class)
    Dead - 589lbs -- 267.5kg -- Dec 20, '08 (Provincial Record @100kg class)
    Total: 1537lbs -- 697.5kg -- Dec 20, '08 (Provincial Record @ 100kg class)
    Bench Only -- 358lbs -- 162.5kg -- Nov. 25, '07 (Provincial Record @ 90kg class)
    Bench Only -- 376lbs -- 171kg -- Jan. 26, '08 (Provincial Record @ 100kg class)

  20. #20
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    Awesome vid Sensei, thanks! Any tips on getting my flexbility up to par? I can barely touch my toes after warming up and there isn't a hope in hell I can do it cold...

  21. #21
    Mojo Risin peacefrog's Avatar
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    Do some basic stretching?

  22. #22
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    Quote Originally Posted by peacefrog View Post
    Do some basic stretching?
    I don't know anything about stretching....what stretches? How often? How long do you hold for? etc.

  23. #23
    Senior Member miken5254's Avatar
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    Thanks
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  24. #24
    Wannabebig Member
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    nice vid!! thanks for it
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  25. #25
    Senior Member Howard 9's Avatar
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    Nice vid man, I can feel my back doing that sometimes, but I seem to be able to touch the ground when doing a straight standing hamstring stretch. Do you think it is just more form for me?
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