Due to events in my life and some recent articles, I found out that leaning forward during squat, even though my back stays straight, is not a good thing. Particurlarly if we put this in relation with an ever-increasing load.
So here is my question: how can I increase my lower back strength in order to improve my squat? Because I want to be able to stand as vertical as I can during my squat. (after all, that’s how it should be done isnt it?) So i would welcome any links, exercice suggestions, advices, or flexibility stuff.
I would recommend dead-lifts in reps of 8 and good-mornings.
Back squats should not be done with a vertical back. Ideally you want to keep the bar over your center of gravity, a bit behind the middle of your foot. With a vertical back thats impossible and your knees are going to shoot forward to keep you from falling backwards, your also going to put a lot of unnecessary stress on your knees and take your hamstrings out of the movement. Your feet may also lift off their heals as you drop.
Ideally, if your doing a low-bar squat, you want your back at an angle between 45 and 55 degrees. If you back begins to bend, you need to lower the weight.
If you have access to a safety squat bar this will really build your back by forcing you to stay more upright in the squat. If not try some zercher squats or even medium-wide stance goodmornings. If you can get it set up do suspended good mornings. (hang the bar off of chains and just do the concentric portion of the lift or do them off the spot pins in a power rack.)either way I’d set the bar so its at navel level (if your flexible enough) and lift it. Good luck.
Last thursday i performed my first set of goodmorning ever. I did not want to go for a high intensity, considering that it was my first time, so i did 3 sets of 15-20 reps woth 135 lbs. which was fairly easy. Just yto get the move, you know.
So, considering your advise, I should be trying to work slowly to a 3 or 5 rm max?
[quote]SurferSnr wrote:
I would recommend dead-lifts in reps of 8 and good-mornings.
Back squats should not be done with a vertical back. Ideally you want to keep the bar over your center of gravity, a bit behind the middle of your foot. With a vertical back thats impossible and your knees are going to shoot forward to keep you from falling backwards, your also going to put a lot of unnecessary stress on your knees and take your hamstrings out of the movement. Your feet may also lift off their heals as you drop.
Ideally, if your doing a low-bar squat, you want your back at an angle between 45 and 55 degrees. If you back begins to bend, you need to lower the weight. [/quote]
Good advice, id advocate the same, but if i may elaborate;
try training your lower back 1-2 maybe 3 times a week (heavy, moderate, light)
-on BACK DAY train your low back heavy and light (I would recommend rack pulls set at under the patella 4x12-6 reps or straight leg deadlifts 3-5x8-5 reps, for light work try some high rep back extensions with safely rounding back-4x15-20)
-on LEG DAY try to incorporate some good mornings (moderate weight 4x6-12 reps and more high rep back extensions as a good finisher)
try these methods for a little while, adjust accordingly, let me know if you have any questions
[quote]Jamerc wrote:
Hail to you weightlifting champion!
Due to events in my life and some recent articles, I found out that leaning forward during squat, even though my back stays straight, is not a good thing. Particurlarly if we put this in relation with an ever-increasing load.
So here is my question: how can I increase my lower back strength in order to improve my squat? Because I want to be able to stand as vertical as I can during my squat. (after all, that’s how it should be done isnt it?) So i would welcome any links, exercice suggestions, advices, or flexibility stuff.
Thank you[/quote]
You’re right to want to increase your lower back strength, but I’m not sure a purely vertical squat is the goal either. Keeping your spine as straight as possible is vital, but in order to balance an ever increasing load, you’re going to have to lean forward some. Are you certain your lower back is giving out before your quads? If you aren’t certain that is your weakest link, then I’d just do more squatting (maybe increase reps and lighten the weight a bit) to strengthen all the muscles needed to perform a good squat.
[quote]Jamerc wrote:
Hail to you weightlifting champion!
Due to events in my life and some recent articles, I found out that leaning forward during squat, even though my back stays straight, is not a good thing. Particurlarly if we put this in relation with an ever-increasing load.
So here is my question: how can I increase my lower back strength in order to improve my squat? Because I want to be able to stand as vertical as I can during my squat. (after all, that’s how it should be done isnt it?) So i would welcome any links, exercice suggestions, advices, or flexibility stuff.
Thank you[/quote]
You’re right to want to increase your lower back strength, but I’m not sure a purely vertical squat is the goal either. Keeping your spine as straight as possible is vital, but in order to balance an ever increasing load, you’re going to have to lean forward some. Are you certain your lower back is giving out before your quads? If you aren’t certain that is your weakest link, then I’d just do more squatting (maybe increase reps and lighten the weight a bit) to strengthen all the muscles needed to perform a good squat.[/quote]
x2
When you sit back you will have to lean forward to keep the bar over your feet. Stance, bar placement and biomechanics will determine how far forward you will have to lean.
[quote]StrengthDawg wrote:
If you have access to a safety squat bar this will really build your back by forcing you to stay more upright in the squat.[/quote]