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Lower back rounding when squatting to parallel

post #1 of 19
9/4/09 at 3:08am
Thread Starter 
I noticed this tonight and I'm not sure what the hell the cause it. My upper back is flat as a board and so is my lower back until I get to parallel. At that point it rounds and it seems like my ass dips down underneath. I doubt its flexibility as I do yoga and have hypermoble joints. I can't seem to keep it from happening. Anyone get this or know how I can fix it (assuming its fixable and not just my particular anatomy)?
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post #2 of 19
9/4/09 at 3:49am
I'm new, but here's what this dude says:

http://stronglifts.com/why-your-lowe...how-to-fix-it/


I think my lower back rounds if I:

1) Don't keep my chest up.
2) Go too far below parallel (hamstrings can only go so far).
3) Use too wide a stance.

#3 is giving me some trouble right now. I feel I have narrowed my stance as weight has gone up and I'm not sure this is appropriate. I felt I was pushing up on the outside of my feet, not the heels today. At some point, I really need to find a knowledgeable trainer I can buy for a week ;/

You've reminded me I have wanted to implement more of the link's stretches.

I think this sub-forum could use a couple solid stickies. I often have short Q's to ask and hesitate to make a new thread.
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post #3 of 19
9/4/09 at 4:19am
Standard rippetoe fix is to use a wider stance, point your feet/knees out more, and push your knees out at the bottom.
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post #4 of 19
9/4/09 at 9:38am
It's a flexibility issue. Stretch out the semimembranosus and semitendinosus -- these two hamstrings muscles take the brunt of the load at parallel and beyond.
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post #5 of 19
9/4/09 at 10:03am
I thought that always happened. Guess I learned something today!
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post #6 of 19
9/4/09 at 10:29am
Quote:
Originally Posted by why View Post
It's a flexibility issue. Stretch out the semimembranosus and semitendinosus -- these two hamstrings muscles take the brunt of the load at parallel and beyond.

That would be my guess too. It only makes sense that the lower you go the harder it is to keep your back straight.
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post #7 of 19
9/4/09 at 12:45pm
Quote:
Originally Posted by bbaquiran View Post
Standard rippetoe fix is to use a wider stance, point your feet/knees out more, and push your knees out at the bottom.

+1

Also, see if you can carry the bar a hair lower on your back. Not good morning level, but lower than Olympic-style squat level. T = r x F
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post #8 of 19
9/4/09 at 12:45pm
Quote:
Originally Posted by bbaquiran View Post
Standard rippetoe fix is to use a wider stance, point your feet/knees out more, and push your knees out at the bottom.

+1

Also, see if you can carry the bar a hair lower on your back. Not good morning level, but lower than Olympic-style squat level. T = r x F
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post #9 of 19
9/4/09 at 1:54pm
Yup- tight hamstrings most likely. I've got that problem due to a nerve issue and that fact that my hammies are a bit unnaturally short for my leg length. The Rippetoe approach does help- but it's also good to check you ego at the door on this one as far as the amount of weight used.
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post #10 of 19
9/4/09 at 3:10pm
Thread Starter 
I'm willing to concede that it could be hamstring tightness but I doubt it given the flexibility that I have (can touch head to knees during hamstring stretches, do yoga, etc.). How wide of a stance do you rippetoe guys use?
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post #11 of 19
9/4/09 at 3:47pm
Quote:
Originally Posted by Rambo View Post
How wide of a stance do you rippetoe guys use?

I think there are quite a few individuals on this site with quite a wide stance.
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post #12 of 19
9/4/09 at 5:15pm
Quote:
Originally Posted by Rambo View Post
I'm willing to concede that it could be hamstring tightness but I doubt it given the flexibility that I have (can touch head to knees during hamstring stretches...

That's not very dependent on the involved muscles during the squat.
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post #13 of 19
9/4/09 at 6:14pm
Quote:
Originally Posted by why View Post
That's not very dependent on the involved muscles during the squat.

Interesting. Can you provide 2-3 stretches which assist squatting below parallel or does the Stronglift link take care of it?
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post #14 of 19
9/4/09 at 6:21pm
Quote:
Originally Posted by db_ggmm View Post
Interesting. Can you provide 2-3 stretches which assist squatting below parallel or does the Stronglift link take care of it?

Stretches with a bent knee. A fully extended leg will stretch the biceps femoris and the knee joint, but the hamstrings need to be stretched at the hip joint so stretching with a bent knee will stretch them out more around the hip. It will stretch the tendons as well. Just bend the knee and pull it back toward the body. I usually put a leg on the arm of a couch or a chair or something, keep my back straight, and get my shoulder as far past my knees as possible.
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post #15 of 19
9/4/09 at 6:52pm
Watch the Squat RX vids on youtube. He shows you some good stretches to increase flexibility for the squat.

Tail tuck is a flexibility issue and is pretty common for inflexible people trying to hit anything near parallel for the first time.
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