When I get to the bottom position of a squat, or front squat, my back rounds. I can’t believe I’m going “too low,” lots of olympic lifters squat lower than me. What happens next is my hips come up faster than my shoulders, and my entire squat is wasted. Same problem with lumbar-spine rounding when I do squats without any weight on my shoulders. When doing this exercise, my legs seem to get nothing out of it compared to leg presses.
I am not a Powerlifter, so I am not as concerned with doing squats as I am with developing strength and size. I have been trying to emphasize Deadlifts, Hex-Bar Deadlifts, and Leg Presses in my training for a while now as I don’t seem to have a problem doing them (but I suppose I may just not see it on my leg presses).
I have the Magnificent Mobility DVD and do good warm-ups and try to increase my flexibility by doing squat-to-stands (not as a warm-up for squatting).
If anyone can give me any help, I would appreciate it…
Everything listed above may be true — Have you thought about lowering the weight at all? If you can’t do your current weight with good form, it’s probably too much.
It could also be a relative weakness in your low back. This was (is) the issue for me. I added some extra hypers into my routine and my squats have increased because I can keep better form with heavier weights. Of course, your legs will suffer a little bit as you have to “deload” a little bit on the squats as your low back may be your weakest link. Just a thought, though.
Of course flexibility will be an issue, as your entire posterior chain is involved. I actually try to look directly ahead, but slightly UPWARDS when I squat (not straight up!). I find that this helps me keep my arch.
[quote]The Mighty Stu wrote:
Of course flexibility will be an issue, as your entire posterior chain is involved. I actually try to look directly ahead, but slightly UPWARDS when I squat (not straight up!). I find that this helps me keep my arch.
I have the exact same problem you’re describing, OP. When I began seriously lifting, I found that I had naturally strong legs, but a very weak lower back. In order to progress, I have had (and still have) to really focus on my lower back – it’s the weak link.
Try reverse hypers, good mornings, and do a search for more good exercises.
Get your lower back in order, and I bet your stability increases (and your lifts get better).