I have posted a little bit in here about my lower back. I have decided that it may be due to excessive anterior pelvic tilt. I took a couple pictures and it seems pretty noticeable.
For the last few days, I have been stretching the hip flexors, quads and low back while strengthening the glutes, hamstrings, and abs. I have noticed a slight difference even in only a few days. I have also been doing ATG squats.
Any feedback/advice would be lovely!
anyone?
I’m not an authority on this, so don’t put too much stock in what I say… But it doesn’t look like your case of APT is really that serious… Having a little bit of duck-butt can be a normal strength adaptation. If your back is bugging you though, that’s a different story.
Also not an authority but I’ve corrected my own APT. Heres some feedback:
It’s hard to tell from the pictures and video if your pelvic tilt is problematic, but if you say it is I’ll believe you. Keep up the stretching/ strengthening you’ve been doing if you’re seeing improvements. Try foam rolling your quads and IT bands and hitting your glutes with a lacrosse ball. If overall lower body mobility needs work, try Joe Defranco’s Limber 11. Also google “couch stretch” and do it every day. For strengthening, frequent glute bridges and abdominal control exercises (i.e. dead bugs, pallor press) paid off for me. You can also throw in some glute specific work into your workouts if you want. I like barbell hip thrusts myself.
As for the squats, your form looks pretty good, although that is definitely NOT “ATG.” I hate that term anyway though so maybe I’m biased. The two things I notice are that your elbows are pointed fairly far behind you and you’re starting the movement with your low back hyperextened. For the first one, work on your shoulder mobility and pull your elbows under a bit more. For the second, put your pelvis directly under you and brace your abs hard. Hope that helps.
Again, not an authority, bit I’ve fixed most of my squat problems doing defrancos agile 8 twice a day and doing Kelly staretts couch stretch. That second one is my favorite stretch.
ATG, in my opinion, is simply squatting to full depth, whatever that means for an individual. The long pause on the first squat indicates to me that this is your own ATG. ATG looks different for everyone, shin angle, ankle flexibility, and bar position all have an effect on this.
My question is, why are you going so deep in the first place? You posted this in the powerlifting section. Powerlifting doesn’t require this kind of depth. You may be able to avoid your pelvic tilt simply by going to a slightly shallower depth. What are your squatting goals?
Like everyone else has said, your form looks fine until you squat over about an inch below parallel. If you really want to go ATG then you may have to use a slightly narrower stance and point your toes out more. Otherwise, record all your sets to help you remember the feeling of getting slightly below parallel.
Learn the ways of Kelley Starrett! The bracing techniques he teaches, most notably in “Becoming a Supple Leopard,” will put you in good stead to fixing your APT and, in fact, your form for every lift. In my opinion it’s a must-read for everyone.
I’ve been trying to “correct” my APT for over 15 years now; it hasn’t happened. What I’ve been able to do is “manage” it so it doesn’t seem to be getting worse. I got the “manage” part from an Elliot Hulse video and it sort of clicked with me. Sure, I have some imbalances, but so long as I address them and keep on them, I don’t have any back pain - even with my Donald Duck butt and slightly extended abdominal gut.
Ms. Vaino has some of the best suggestions for movements I’ve come across in my research. The bench plank and single leg-lock bridge have been the most helpful (read: they kick my ass the most). I’ve also been front squatting much more, and this has helped bring my quads back in line with my hams. For years I was a hamstring dominant squatter, never thinking I wasn’t squatting to my best potential. Again, front squats fry my core, and really help with thorasic extension - especially when I use the clean grip with straps (I cannot get my arms to bend back like an O Lifter). Bench planks are amazing too, especially with a weight on my back. My core and hip flexors really activate in a way they didn’t before.
Like everyone else has said, i think your mistaking normal pelvic position with apt. Its really hard to tell from the angle and not seeing the asis and psis with the pants and extra weight in the way but it looks pretty normal.
And like ssomeone else said apt can be a bit of a lifting adaptation
