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Old 01-16-2014, 12:17 PM   #1
raj rihal
Join Date: Jan 2011
Posts: 104
Default back squat help

Hi There

I am a novice squatter and am looking for some help with my form. I feel like I have one or several issues in the kinetic chain but am struggling to figure out what.

My back moves into flexion and I have to bend over quite a bit to keep from falling backwards. This limits my depth. If I stand on two five pound plates I can keep more vertical and seem to be able to get more depth. I'm not sure if its a flexibility, strength technique or all of the above. any insight would be great!

anyway, I appreciate your time and this resource!

incase it doesn't embed properly


Last edited by raj rihal; 01-16-2014 at 01:57 PM. Reason: video embedding issues!
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Old 01-16-2014, 09:03 PM   #2
Harlan Schulze
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Join Date: Feb 2013
Posts: 24

If you want your squat to transfer to the olympic lifts better it would be a good idea to squat straight down instead of pushing your hips back. You may be running out of ROM because you are pushing your butt back so far.

You can push back a bit to load your posterior chain, then push your knees out to make clearance and just sit straight down on your ankles. Keep your torso as vertical as possible. Also make sure the bar is placed up in the high position.

It looks like you are really tight. Check out where you're immobile via mobilitywod.com or yoga maybe.. Personally, I figured out I needed more ankle ROM, I use the barbell on knee ankle stretch before every session and I have seen great improvement in all my positions.

If you don't have it I would recommend picking up gregs book, for now this is a good article on the squat


Good luck!
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Old 01-16-2014, 10:40 PM   #3
raj rihal
Join Date: Jan 2011
Posts: 104

Thanks for the feedback Harlan.

I definitely am tight and am working on that daily. I feel like my ankles and hips are tight and my back is weak! I will read the article and order Greg's book for more insight.

thanks again
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