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Thread: Fixing a "good-morning'd" squat

  1. #1
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    Default Fixing a "good-morning'd" squat

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    Squat: http://www.youtube.com/watch?v=9xUa1nIiCAE

    I worry this is a repetitive inquiry but I can't seem to fix this. I have searched the forums, read the book, etc.. I have tried deloading in the past to work on form but anytime the bar gets heavy the same problem emerges.

    A couple of guys at my gym had recommended I start doing front squats to strengthen my quads and fix this. However I know you have said that front squats are only useful for olympic lifters, so I imagine this is not a viable solution.

    Is there anything particular you can think would be able to remedy this? I try to shove my knees out, keep my chest up, drive the bar into my traps. But the same issue seems to dominate.

  2. #2
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    Quote Originally Posted by Subsistence View Post

    I try to shove my knees out, keep my chest up, drive the bar into my traps...
    Have you tried squatting without a good morning?

    There's no trick, just stop doing it.

  3. #3
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    I cannot see your head/eye position.

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    Quote Originally Posted by Mark Rippetoe View Post
    I cannot see your head/eye position.
    I admittedly look forward, not down. I find looking down makes it much harder to keep the chest up. I experimented with it a while back and it was not at all helpful.

  5. #5
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    I find that it helps to look down.

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    Quote Originally Posted by Mark Rippetoe View Post
    I find that it helps to look down.
    Okay. So you are confident it is just a technique issue and not something that accessory exercises (such as front squats) would be needed to fix?

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    Quote Originally Posted by rumblefish View Post
    Have you tried squatting without a good morning?

    There's no trick, just stop doing it.
    It's not that simple. It happens as the weights get heavy, and the hips are rising while the back can't keep it's correct angle versus the floor. The bar weight goes forward on your toes, and you start goodmorning the weight to put it over the middle of the foot as you rise from the bottom, so probably a different cue is needed.
    I've had a similar problem and for me the Master Cue (bar over the middle of the foot) seems to be working, but I was wondering if chest up may be needed for this?

  8. #8
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    I had that problem too, I dropped the weight to my highest warmup weight and focused on form (elbows, bar position and where I looked). Looking down helps, just remember to keep your chest up the same way you remember to keep your elbows up. I also find that by looking forward as instructed keeps me from being distracted and lets me focus on getting my ass down just below parallel.

  9. #9
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    Is 295 the weight where your form breaks? Get some newer/updated squat videos with the weight before your form goes to shit.

    AND follow this: Posting Videos

  10. #10
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    starting strength coach development program
    Quote Originally Posted by Subsistence View Post
    Okay. So you are confident it is just a technique issue and not something that accessory exercises (such as front squats) would be needed to fix?
    I'm pretty sure that front squats cannot fix a squat. How can a movement that relies on a vertical back angle at 70% of the load fix a problem caused by a failure to control a much heavier weight at a back angle of ~45 degrees?

    And what controls the back angle anyway? Hamstrings control the back angle. The front squat in fact uses hamstrings to control the back angle, and that's why they are in such a contracted position at the bottom. But front squat uses a vertical back angle that places little moment force on the back, so that the hamstrings have much less moment force on the back to deal with. At the back angle used in the squat, hamstrings are loaded much differently than in the front squat, so much so that the front squat does nothing to train this aspect of the squat.

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