Squeezing glutes/ass/butt at the top of the Squat

[Progressive Overlord]

I developed the habit of squeezing the glutes during the lock out of my squat (and deadlift). Not sure but I guess it was mentioned in a video or article by Bret Contrereras to properly lock out by squeezing the glutes (apologys if im mistaken). My experience tells me that by sqeezing the glutes during lock out I lose tension in the lower back and create movement in the lumbar spine (by posterior tilting the pelvis). I have the suspicion this cant be good. Looking at some Instagram Videos from Michael Wolf he seems to lean slightly forward at the top of his squats, the angle between his legs and torso (hip extension) looks like 170°-175° in the lock out position (and he does not seem to squeeze glutes nor does he lose any tension in his back). Today I was squatting without squeezing the glutes and my errectors where getting tired realy quick (probably more time under tension). Anyway just wanted to hear (read) how you recommend a proper lock out during a LBBS (squeezing glutes seems less of a problem doing high bar, FS or DL) and if you advise against squeezing glutes during lock out. Thanks.

[Brent Carter]

Squeezing the glutes at the top of the squat is both unnecessary and unproductive. It also, as you mentioned, will cause a tendency for the lumbar spine to move. Not a good thing under load. I think squeezing the glutes is the result of a misguided notion of "glute activation" which as we know is bullshit. Just stand up, lock the hips and knees out. That is all.

[Michael Wolf]

I agree with Brent but just to address the lean at the top of the squat that you mention: think of the mid-foot balance point. The COM of the barbell/lifter system needs to stay over the mid-foot to be "in balance." We normally think of this during the execution of the lift, but it's also true just standing with a bar on your back. In the low bar position, especially, if you stand straight up like you would at-attention or at the top of a deadlift, the COM of the lifter barbell system will be behind mid-foot and you won't be able to maintain balance. The forward shift is required with heavy enough weights to keep the COM of the system over mid-foot. But the hips still have to be locked out. Believe me, when I'm in that position with 500+, I'm not holding there between reps with flexed hips and relying on the hip musculature to keep me from collapsing. That's muscular AND skeletal support, not just muscular. But the forward shift and lean is necessary to keep the COM of the system close to mid-foot, so as not to fall backwards.

[Steve Hill]

The important Bit here is that this lean occurs at the ankles, not the hips as Wolf points out - we see too many people fail to extend their hips fully.

[Progressive Overlord]

Thanks guys, much appreciated. What do you think about the "show your boobs"-cue for good extenstion of the thoracic spine during lock out? Or do you prefer a more moderate extension of the thoracic spine wich produces lesser forward lean during lock out. And last do you see any danger of hyperextending the thoracic spine during a squat (appears impossible to me to hyperextend the thoracic spine and concentrating on maximum extension of the thoracic spine seems to also produce a good lumbar curve in the lower back during the hole lift)?

[Brent Carter]

I know Rip has a fondness for cues that involve tits but yes it is possible to hyperextend the thoracic spine and this is not good under load.

[Steve Hill]

I would also add the following: Hyperextend = injury, overextend = position

Thus, it is possible to hyperextend your thoracic spine if you consciously (or unconsciously) overextend it, especially under load.

[heuro]

The important Bit here is that this lean occurs at the ankles, not the hips as Wolf points out - we see too many people fail to extend their hips fully.

that was my mistake too. I noticed that about one year after reading the book ... is this explained in stst3? i just missunderstood the meaning of leaning forward.

[Steve Hill]

Not sure. Whey don't you have a look?

For me, it's obvious on it's face: Hips have to be fully extended and locked out, as do knees. Back is locked in rigid extension. We're quite clear on all of that. Therefore the only other joint with the capability of translating the CCOM over the mid-foot would be.....