6/22/12

Squat Ph.d. Back curve and posture

Hello students welcome to class, today we will be working on earning our doctorates in the squat. Yes after graduating this class it will take years and years of practice and participation to be able to officially call yourself a doctor but this is the best place to start. Maybe when you finish you can go to a hospital and introduce yourself as doctor [doctor, doctor, doctor].


A key factor in how well your squat goes is posture and position. Lordosis is the anterior concavity in the curvature of the lumbar and cervical spine as viewed from the side. In other words your lower back is curved forward.


By creating this position in your back you will be able to load the hips and the hamstrings. This is crucial to the squat because it will allow you to pull out of the hole [bottom of the squat]. This is also important when it comes to hip position and allowing for greater drive and adductor stretch. You want to make sure and "pop" your butt as you create your lordotic curve. This should create a hip flexion [flexion usually means decreasing joint angle think of flexing your bicep and how your arm bends]. This will also increase Posterior chain loading.

Crucial to this position is holding it the entire time during the squat. While sinking into the hole squatters usually have the tendency to lose lordotic curve and to have extension of the hip. The butt will sink and no longer be "popped" and curve will disappear. 

Something to consider with this curve is that it will be more difficult to keep an upright posture while descending down [especially in low bar squatting]. It is completely fine to have a lean forward while sinking as long as an the ascent you have symmetrical lock out. In other words your back needs to reach starting position at the same time that your legs lock out. I train a friend who has misfiring of the back and hip flexors. His legs ascend before his back and it took weeks of personal training to get him through this.

So class remember today's lesson is about Back position and PC [posterior Chain] loading. Pop your butt and then squat.

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About Me

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BS, MS - exercise Physiology
EPC - Board Certified Exercise Physiologist

Published Thesis
The impact of three different forms of warm up on performance

Graduate from Midwestern State University, founder of Endunamoo Barbell Club, and Endunamoo Strength and Conditioning. Working to help athletes physically reach their goals and achieve scholarships while spiritually pouring into as many people as possible on all platforms.