Originally Posted by conceptionist
I need help with these problems and am thankful for any input I can get.
Basically, I'm hyperextending out of the whole when squatting. Glutes and hips rise faster than shoulders. I have problems keeping my core tight and staying upright on the descent and ascent.
I need to get a stronger abs, upper and lower back. I'm doing Iron addicts Simple Power Based Routine. How do I fit more of those areas in that routine without extending the workouts? Really don't want to drop any work on posterior chain or arms, as those need to get stronger. Shall I just add another set?
I'm sick of having to deload and work on form as soon as I seem to get anywhere. Makes me question if I've even gotten stronger during this bulk. Maybe it's all fat. Tempted to hire ex and let him guide me, but my lifts are so low it feels dumb.
Hyper-extension of the lumbar during squats can be caused by any number of things. Try some air squats. If it happens with even unweighted, then it's probably compensation for a mobility problem somewhere else - either in the hips or in the thoracic. If the hyperextension only happens at higher weights, then it's more likely a strength issue caused by a week core. The front of your core (abs) are your anti-extension muscles, so adding in anti-extension exercises should help - plank holds, hollow holds, hollow rocks, GHD sit-ups.