Intro plus question

[manveet]

Hey guys I'm liking the site.

I found my way here via the Squat Rx blog.

I tend mostly to post over on bodyrecomp.com but there seems to be a lot of good info being shared around here too.


My question:

I've had an ongoing issue with "butt tucking" when I'm front squatting. It's by no mean severe but it's still there. Now, after watching the squat RX vids the common issue with this type of problem seems to be relaxing the hamstrings/low back. The solution is to start from the bottom and work on being in the correct anatomical position. Now my question is, are there any other tips/tricks that I can utilize to address this issue? I've heard overhead squats as a option. Are there any cues that I should be looking for when being at the bottom position?

Your thoughts on this matter would be appreciated.

Thanks

[Boris]

Welcome to the forum Manveet.

Sometimes it can be an issue of just staying tight as hell, but it could also be tight hips/hamstrings and poor motor control. I know that's not really helpful to most people, but those are the things that I typically see. Correcting it generally takes a lot of time and effort and, IMHO, most people just don't put in what it takes to get it under control. If it's a major issue stemming from flexibility, then that is where you (not necessarily "you") need to begin - stretch your hamstrings,@glutes, IT band w. traditional and dynamic stretches, sit in the "Asian squat" position frequently, practice good posture when lifting and in general.

As a simple cue, the old "spread the chest", "stomach tight", in addition to externally rotating the hips, seem to do the job when I'm warming up or get out of practice.

IMO, if you're dipping much past parallel, some tuck is probably inevitable and if you have a little tuck then it's something you should be attentive of, but not obsessive about. When I made squat rx #1, I did so because it was an issue I saw all the time, but almost never heard anyone talking about - luckily, a lot of people seem to be getting how important it is.

Hope some of that is helpful. Let me know.

[Antanas]

To add to what Borris said, Some people have awful proprioception and cant tell their elbow from their ass- probably something to do with the invention of desks.

[manveet]

Ya, I figure it's all about just getting under the bar and practicing it over and over again.

And it's true as I've gotten better with my form over the years. The tucking isn't as bad as it used to be.

Thanks for the input guys.

[Antanas]

Well now i just practice my deadlifting form, over and over again. Going to do the same with squatting until it becomes a natural/familiar motor pattern.