Hip Mechanics While Squatting

Bigger Stronger Leaner Competitive Bodybuilding
1

Hey all, I’m having a big-time issue with my squatting and would like some feedback. And before I begin: yes, I did some searching on this site and others…I won’t say I exhausted all options while searching but I only have so much time so I thought I’d post.

So I consistently get to around parallel while squatting but I don’t think I’m doing it correct. Essentially, my ass stays relatively high while my torso comes forward, resulting in an RDL-esque goodmorning.

I will say, when doing this my back remains tight and at no time am I rolling my shoulders forward or allowing an arch to take over, which would create an even worse problem (namely, throwing out my back).

So the issue is my hip rotation. Yesterday all I worked on was getting my ass down, and I tried it with an unloaded bar, with plates and with 2 plates a side, all with the same ass-high effect.

I find, without a bar and just mimicking the proper technique, if I’m to get the ATG effect I end up coming significantly up on my toes with my knees coming forward. It’s truly the only way I was able to, from knees up, produce a correct squat technique.

Any thoughts on this?
Are there any exercises I could work on–with a load or without–that would help with the hip rotation and get my damn ass on the floor? This is starting to become an issue because all of my other lifts are progressing nicely–even other leg exercises–while I fluctuate between high-weight, improper form squats and essentially what I did yesterday.

Thanks for the help!

2

Sounds like a flexibility problem. Magnificent Mobility may be just the ticket.

Mike

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[quote]Hambone1818 wrote:
Hey all, I’m having a big-time issue with my squatting and would like some feedback. And before I begin: yes, I did some searching on this site and others…I won’t say I exhausted all options while searching but I only have so much time so I thought I’d post.

So I consistently get to around parallel while squatting but I don’t think I’m doing it correct. Essentially, my ass stays relatively high while my torso comes forward, resulting in an RDL-esque goodmorning.

I will say, when doing this my back remains tight and at no time am I rolling my shoulders forward or allowing an arch to take over, which would create an even worse problem (namely, throwing out my back).

So the issue is my hip rotation. Yesterday all I worked on was getting my ass down, and I tried it with an unloaded bar, with plates and with 2 plates a side, all with the same ass-high effect.

I find, without a bar and just mimicking the proper technique, if I’m to get the ATG effect I end up coming significantly up on my toes with my knees coming forward. It’s truly the only way I was able to, from knees up, produce a correct squat technique.

Any thoughts on this?
Are there any exercises I could work on–with a load or without–that would help with the hip rotation and get my damn ass on the floor? This is starting to become an issue because all of my other lifts are progressing nicely–even other leg exercises–while I fluctuate between high-weight, improper form squats and essentially what I did yesterday.

Thanks for the help![/quote]

when you squat, initiate the movement with your hips, not your knees. that is, break the hips and keep shoot it back until you have to break the knees. then, the whole time, think not about SQUATTING DOWN but SITTING BACK. i think this will solve your problem. before i ever get under the bar, i always say to myself “sit back, back, back, back.” this will ensure you initiate the movement with your hips and not with your knees, which should help you get your ass down.

4

Think of squatting BETWEEN your legs.
Sit down on a basketball and do some seated GM’s. Lean forward with a straight or slightly arched back as you pull the knees out wide with your hip rotators.

TNT

5

danjohn.org This helped me

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The advice given earlier (sit back, not straight down) is good.

Perhaps you’re unconciously rounding the back before you even start the movement? You should always focus on pulling your chest up, before you start. This will automatically bring your back into proper alignment (curved in the right places).

Keeping the chest and back in proper position should also help combat problems of where to keep your eyes focused while squating. If your eyes are moving a lot, its a sign that you’re rounding your back, leading to the balance issues (knees too far forward) you’re describing.

You don’t want to be looking too far up or down. The best thing is to keep focused on a single spot.

Also, knee position. If your knees are sliding inwards, they can make contact with your body, and stop you going below parallel. The thought which helped me was to think of sliding my knees OUT, while squatting back and down.

Of course, you’re not actually sliding your knees out, but this though helps to correct the opposite problem.

Just squat without a bar, and see if your knees are sliding inwards. You’ll know what to do then.

“Starting Strength”, by Rippletoe & Pendlay. The best!

7

you absolutely have flexibility issues if you’re coming up onto your toes and your ass is high.

it’s most likely in your groin, glutes, hamstrings, and lower back. you need to perform strethcning exercises to improve the flexibility of the tendons in these areas.

also concentrate on pushing your butt back further when squatting, this will allow you to descend deeper while maintaining proper technique.

i’m serious, push your butt back and even your legs a few inches, you’ll probably feel a stretch in your hamstrings, 'cuz i strongly suspect you have flexibility issues in this area.

bodyweight squats are good to build flexibility. just concentrate on going deeper and deeper over time. add weight when possible, as weight helps force you into deeper position to further stretch and increase the flexibility of your currently inflexible tendons.

don’t be too hung up on ATG squats. i like going very deep <i awlays have, probably always will>, personally, but if you’re unable to go too deep with good form, stop going so deep. find some partial range of motion that’s comfortable for you, while you work on going deeper over time. you’ll get to go really heavy and i promise you’ll make huge gains. same principle applies for board presses, partial-range rows, deadlifts, etc… progression still gives gains!

keep in mind some people do flex their torsos forward a lot when squatting, while maintaining a straight back. that’s just how they’re build. they use a lot of spinal erectors to complete a squat… it strongly resembles a good morning, as you’ve already said.

you’ll find it easier to stay upright if performing front squats.

hope that information is helpful. good luck and WHOOP THAT TRICK!

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Is this a powerlifting squat or a olympic squat?

What type of shoes are you wearing?

Sounds like a flexibility issue, but decide how you want to squat before you just start taking advice.

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[quote]ExNole wrote:
Is this a powerlifting squat or a olympic squat?

What type of shoes are you wearing?

Sounds like a flexibility issue, but decide how you want to squat before you just start taking advice. [/quote]

I would classify what I do as a power squat, though I’d like to be able to perform oly squats. In the pics linked below I’m the dude on the left–ass back, torso coming forward–but would like to perform a deeper squat more reliant on hamstrings and glutes.

Shoes: Nike running shoes…I know, not optimal, but I get good arch support so I can’t complain.

Nice posts above, by the way, I appreciate the help. Essentially, as noted by Huey, it’s a flexibility thing…it’s not that I don’t want to get my ass down, and my ego’s sitting at the door waiting (in other words I’m not just loading too much on the bar and killing my technique). I simply can’t get the rotation necessary to ‘sit down’ while squatting.

Anyone have advice on exercises I could perform? I’m sure I’m not the first person here who’s run into this problem. Thanks again

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In addition to the above flexibility issues, maybe you should look at your calf flexibility.

Also, it looks like you are afraid of letting your knees drift forward at all. I’m not advocating knees past the toes, but it looks like you are trying to keep you lower leg perpendicular to the ground (could be flexibility, or just bad form).

If you don’t let your knees come forward at all, your center of gravity will immediately fall out of your base of support, hence the forward lean to keep you from falling over backwards.

Cressey has some good articles to address all of your flexibility issues.

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http://video.google.com/videoplay?docid=-6529481301858251744&q=dan+john

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Can you post a video of yourself squatting with 135 and squatting bodyweight from the side and front? It’s a lot easier to help when we can see what’s happeneing, as it is the only answer is really “flexibility somewhere or everywhere.”

Have a good one,

Dan

13

[quote]Franck wrote:

http://video.google.com/videoplay?docid=-6529481301858251744&q=dan+john[/quote]

Awesome…thanks for the link, Frank. It’s actually kinda funny cause I spent a ton of time searching for articles on this subject and came across a synopsis of Dan John at this seminar. I don’t have audio on this computer so I’m watching the video while following along with the write-up on the seminar. I’m gonna watch this at work tomorrow, but it looks great!

Regarding the previous post, I have no problem with my knees coming forward and I realize in any variation of the squat your knees will come forward to a certain degree. But when they come too far forward your no longer focusing on the hips, glutes, hammies and quads, it’s just putting additional strain on your knee. So while I’m not trying to eliminate the knee movement I’d like to keep from them coming too far out front.

Oh, and thanks for the tip on Cressey, I’ve read some of his material but until now hadn’t come upon the ‘Get your Butt in Gear’ articles…great read on this topic.