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Thread: Squat form check, lack of spinal control

  1. #1
    Join Date
    Apr 2016
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    Default Squat form check, lack of spinal control

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    Hi, I'm a 27 yo male, 195 lbs. I would appreciate some input on my squat technique.

    I'm currently doing triples in my intermediate program and noticed that my back was rounding quite a bit, especially at heavier weights. I tried to manage it by cueing myself to lead with the chest on the way up to keep my throracic extended, it seems to help a little. (I also fail to keep my knees out on the way up apparently). What do you think ? I have been struggling with my squat for a long time, I would appreciate your advice, thanks.

    Here's the last set of the workout, rounding on the 2nd and 3rd rep.
    Squat 150kgx3 - YouTube

  2. #2
    Join Date
    Mar 2015
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    Indianapolis, IN
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    Is that as narrow as you can get your grip?

    You said that this happens especially at heavier weights. Is there any weight that you're able to maintain thoracic extension?
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  3. #3
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    Jul 2007
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    Lumbar is flexing too.

  4. #4
    Join Date
    Apr 2016
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    I could get my grip tighter indeed, I intially widened it because I would get elbow pain after squatting. It's gone now.
    Regarding thoracic/lumbar flexion, I recorded a light day set at a lower weight, you'll be the judge. Do you think I should restart around this weight and build back up again with corrections ?

    light day squat 130 kg x 5 - YouTube

  5. #5
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    These look better than what you originally posted.

    This is a control problem, and if you can maintain a tight trunk with a flat lumbar and extended thoracic, you should be able to continue adding weight. But you may find at heavy weight, you can't integrate the needed changes that you can at lighter weights. I bet you could be yelled into correct back control even with heavy weight, but on your own, it might be tough.

    On the original post, your knees are caving in - keep them pushed out.
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  6. #6
    Join Date
    Apr 2016
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    starting strength coach development program
    Thanks for the response. I added a bit of weight and narrowed the grip. Maybe it looks a little better but I feel like whenever I get fatigued through the set, I just fail to keep my back rigid and the movement by default comes back.
    squat 152.5 kg x 3 - YouTube

    However on my light day, it's still holding up well I think.
    light squat 132 kg x 5 - YouTube

    Do you think I can still push my heavy day up and adjust during the process ? (I'm not trying to find an excuse to lift light weights )

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