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Fix your squat! Squat Gold for squat university... @squat_university - Crystal @crystalrox83 wrote to me with an issue of falling forward with her heavy squats (shown 325 with reverse band set up).โŒ . As you can see, she has a fairly vertical bar path on the descent (meaning sheโ€™s not likely dealing with a large mobility restriction), however on the ascent thatโ€™s when the bar kicks forward and the hips shoot back (aka the โ€˜good morningโ€™ fault).๐Ÿ“ . If the bar moves out of ideal alignment over the mid foot, the body is no longer in balance and efficiency for continuing the squat ascent is decreased (a reason why she would even fail at times when this occurred with heavy weight). This fault also increases the horizontal distance between gravity pulling down on the bar and the joints of the spine, increasing flexion torque placed on the low back (meaning it could create or worsen pain for someone with a flexion intolerance โ€“ something Crystal had dealt with in the past).๐Ÿ“ . I recommended she start with the McGill Big 3 exercises to improve core stability (a set of the modified curl up, side plank and bird dog held for 10 seconds each & 6 reps before training) and warm up with 1-1/2 squats with her first 2-3 warm up sets to prime coordination of the hips and chest rising at the same rate. After a few weeks of using this warm up you can see sheโ€™s already making good progress (shown with 375 lbs with same reverse band set up)๐Ÿ™Œ๐Ÿผ . If youโ€™d like to learn more about the science of the โ€˜good morningโ€™ squat fault, check out the longer YouTube video linked in my bio๐Ÿ“ฒ . Shout out to @crystalrox83 for working hard to fix her squat technique & to @3d4medical with the Complete Anatomy app for the visual of the body๐Ÿ™๐Ÿผ _____________________________________________ This is the 167th SquatUclub eligible post. Remember everyday - โ€œlike,โ€ & comment using the hashtag squatUclub ASAP and Iโ€™ll pick one person to start working with on whatever help you need (squat technique, an achy hip with deadlifts, etc). TURNING ON post notifications at the top of my profile (click the โ€ขโ€ขโ€ข) will help you be first in line each day! - @powerliftingofficial @powerliftingmotivation
18 days ago