Boss, any tips for people who over extend their back on the way up on squat ? ( I arch my back as I push but on the eccentric I can stay neutral)
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Boss, any tips for people who over extend their back on the way up on squat ? ( I arch my back as I push but on the eccentric I can stay neutral)
It's ok to extend the back like you're describing. Some people are stronger via the erectors than with with core. This is ok... But, the trick is not to sit back too far or lean over too much while descending. I coach a female who has had to work very hard to undo this exact problem.
Our focus has been on these cues:
Extra tight upper back from the unrack, walkout
Initiate descent: break at the knees and keep the chest high--otherwise she sits back too far
During the descent: stay balanced in the mid foot not too much in the heel
This is all critical so the quad is loaded on the descent and at the bottom. If it isn't then when the quad pushes, it just pushes the hips back and you'll arch/good morning heavily. If the quads stay loaded i.e. the legs stay underneath you, then you'll drive out of the hole without losing position nearly as much. You'll "stand up"
Dan "Boss" Green
WR 2099 raw total @220
WR 2083 raw total @242
WR 2210 raw w/wraps total @242
It's ok to extend the back like you're describing. Some people are stronger via the erectors than with with core. This is ok... But, the trick is not to sit back too far or lean over too much while descending. I coach a female who has had to work very hard to undo this exact problem.
Our focus has been on these cues:
Extra tight upper back from the unrack, walkout
Initiate descent: break at the knees and keep the chest high--otherwise she sits back too far
During the descent: stay balanced in the mid foot not too much in the heel
This is all critical so the quad is loaded on the descent and at the bottom. If it isn't then when the quad pushes, it just pushes the hips back and you'll arch/good morning heavily. If the quads stay loaded i.e. the legs stay underneath you, then you'll drive out of the hole without losing position nearly as much. You'll "stand up"
How's her ankle mobility? I had trouble letting my knees come forward for the longest time due to having super tight ankles/achilles. That forced me to sit back really far as well, plus being short waisted with long legs you have to sit back further than most anyways. Damn Squat!
How's her ankle mobility? I had trouble letting my knees come forward for the longest time due to having super tight ankles/achilles. That forced me to sit back really far as well, plus being short waisted with long legs you have to sit back further than most anyways. Damn Squat!
Hers is ok. Not bad but not great. Her problem was just a reluctance to allow the forward travel from a mental standpoint and the difficulty in putting her spine at the right position--not over-sitting back
Dan "Boss" Green
WR 2099 raw total @220
WR 2083 raw total @242
WR 2210 raw w/wraps total @242
Hey man, I know I'm obviously not Dan, but he gave me some help on squats that really helped me with feeling even and tight and in a good position every rep. I'm sure he'll have more insight, but here's what cues he gave me that's REALLY helped my squat as of late - you're doing the same thing I was. You hop under the bar, get your back close to it and then start getting tight and into position. What I've been doing now (at the advice of the Boss) is as soon as I grab the bar, I'm pulling myself into position. So the entire time I get closer and closer to the bar, I'm tightening my back and grip. Think of it like you're doing a pull up into the bar. By the time the bar is on my back/rear delts, I don't think I could get any tighter. I'm already into position and the bar isn't going anywhere.
"Ask yourself this: if everyone else is training once per week, what are you doing that's so different that you would expect to get better results than anybody else? You might have good genetics, be tough enough and disciplined enough to train hard... but so are a lot of people." - BOSS
"I think I must be overtraining"... no, you're just a pussy - Machine
Hey man, I know I'm obviously not Dan, but he gave me some help on squats that really helped me with feeling even and tight and in a good position every rep. I'm sure he'll have more insight, but here's what cues he gave me that's REALLY helped my squat as of late - you're doing the same thing I was. You hop under the bar, get your back close to it and then start getting tight and into position. What I've been doing now (at the advice of the Boss) is as soon as I grab the bar, I'm pulling myself into position. So the entire time I get closer and closer to the bar, I'm tightening my back and grip. Think of it like you're doing a pull up into the bar. By the time the bar is on my back/rear delts, I don't think I could get any tighter. I'm already into position and the bar isn't going anywhere.
It's not perfectly clear from the angle in the video, but it looks like you're squatting high bar not low bar... so the elbows moving around doesn't really matter. That's pretty normal for a lot of high bar squatters. If anything you just have a couple reps where you just allow yourself to loosen the upper back and get slightly forward, but you're also doing a set of lots of reps so that will happen
Dan "Boss" Green
WR 2099 raw total @220
WR 2083 raw total @242
WR 2210 raw w/wraps total @242
Hey man, I know I'm obviously not Dan, but he gave me some help on squats that really helped me with feeling even and tight and in a good position every rep. I'm sure he'll have more insight, but here's what cues he gave me that's REALLY helped my squat as of late - you're doing the same thing I was. You hop under the bar, get your back close to it and then start getting tight and into position. What I've been doing now (at the advice of the Boss) is as soon as I grab the bar, I'm pulling myself into position. So the entire time I get closer and closer to the bar, I'm tightening my back and grip. Think of it like you're doing a pull up into the bar. By the time the bar is on my back/rear delts, I don't think I could get any tighter. I'm already into position and the bar isn't going anywhere.
This is definitely a good approach for ANYBODY to get tight... and getting tight is ALWAYS a good thing. And even though that might seem therefore like "beginner" advice, the fact is that the most masterful lifters are the ones usually who demonstrate SUPERIOR fundamentals... simple and plain! The basics are never beneath somebody
Dan "Boss" Green
WR 2099 raw total @220
WR 2083 raw total @242
WR 2210 raw w/wraps total @242
Also, as for the question for goals in March, I'll be competing at 242 in sleeves and looking to hit PRs in all 3 lifts. I certainly feel strong enough for it and now I'm not dealing with a bunch of limiting injuries.
Dan "Boss" Green
WR 2099 raw total @220
WR 2083 raw total @242
WR 2210 raw w/wraps total @242
Also, as for the question for goals in March, I'll be competing at 242 in sleeves and looking to hit PRs in all 3 lifts. I certainly feel strong enough for it and now I'm not dealing with a bunch of limiting injuries.
Thats awesome Boss!
Thanks for all the answers to my questions! I have alot more knowledge of lifting and getting stronger now, because of you!
BOSS Dan Green, I'm sorry to hear about the injury man. I hope everything heals well for ya
"Ask yourself this: if everyone else is training once per week, what are you doing that's so different that you would expect to get better results than anybody else? You might have good genetics, be tough enough and disciplined enough to train hard... but so are a lot of people." - BOSS
"I think I must be overtraining"... no, you're just a pussy - Machine
Was it the bicep muscle/tendon or the forearm extensors? That nasty pic on IG makes it look like your forearm muscles where ripping off of the bicep on the lower end of your arm!
This will be VERY easy to recover from! Get well and pleeeeeeeeeeeeeeeease no more overloading with straps =) I'm willing to bet that 900 pounds had something to do with this....
Was it the bicep muscle/tendon or the forearm extensors? That nasty pic on IG makes it look like your forearm muscles where ripping off of the bicep on the lower end of your arm!
This will be VERY easy to recover from! Get well and pleeeeeeeeeeeeeeeease no more overloading with straps =) I'm willing to bet that 900 pounds had something to do with this....
The injury was a ruptured bicep tendon. Surgery was good. That was 3.5 weeks ago and I'm rehabbing it now. Shouldn't be to tough of a recovery. There really wasn't any overloading in my training and the straps were there because of the pain I had been experiencing in the bicep tendon before the rupture. In July I had a deadlift workout where I injured the bicep tendon when the bar got away from me on a set of deads. That (evidently never got better and was my bicep tendon and not the forearm flexor as I'd originally thought) was the original injury and the MRI showed this as well--it had sustained some tendon damage or tendinosus then, even though the rupture wasn't until march this year. I'd trained with straps since July because it mitigated the pain and stopped it from being aggravated. I was hoping enough rest would allow it to recover, but it never really did, so when I did my first (and last) planned deadlift workout between the Cage and my next meet, it ruptured.
Oh well... I'll be back before too long
Dan "Boss" Green
WR 2099 raw total @220
WR 2083 raw total @242
WR 2210 raw w/wraps total @242
The injury was a ruptured bicep tendon. Surgery was good. That was 3.5 weeks ago and I'm rehabbing it now. Shouldn't be to tough of a recovery. There really wasn't any overloading in my training and the straps were there because of the pain I had been experiencing in the bicep tendon before the rupture. In July I had a deadlift workout where I injured the bicep tendon when the bar got away from me on a set of deads. That (evidently never got better and was my bicep tendon and not the forearm flexor as I'd originally thought) was the original injury and the MRI showed this as well--it had sustained some tendon damage or tendinosus then, even though the rupture wasn't until march this year. I'd trained with straps since July because it mitigated the pain and stopped it from being aggravated. I was hoping enough rest would allow it to recover, but it never really did, so when I did my first (and last) planned deadlift workout between the Cage and my next meet, it ruptured.
Oh well... I'll be back before too long
Just your body telling you to ease up for a bit! No biggie and I bet you'll be stronger when you come back.
Fair enough! Good ole bicep tendons always seem to cause us lifters issues. Glad to hear it won't be nearly as difficult as your quad tendon rupture to rehab!