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Exercises Movements, technique & proper execution

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Old 09-24-2012, 09:55 AM   #1
Mark Ben O'Reilly
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Back Rounding

Hi everyone i have recently started into Crossfit and want to do it right.

1 big problem

When i squat whether it be overhead,back or front i have a real problem with my back rounding, i cannot get to below knee height?

Can anyone give me an insight into what is going wrong or how i can fix it?

Are there any videos that could help me?

Thanks
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Old 09-24-2012, 10:50 AM   #2
Struan Potter
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Re: Back Rounding

Difficult to judge without video of you squatting, but I'll hazard a guess at very poor ankle flexibility.

www.mobilitywod.com (WFS) is the best resource on the internet.
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Old 09-24-2012, 12:56 PM   #3
Jason Peacock
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Re: Back Rounding

Can you squat deeper w/o weight (bar only, or an air squat?)?

How far can you bring your knees to your chest when laying on your back?

Can you squat deeper if you hold onto something (squat stand or rope)?

This will tell if it's a mobility problem (hamstrings, ankles, etc) or a strength issue (your core can't support your squat weight, etc), or a muscle-activation issue (you're not engaging everything properly).
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Old 10-02-2012, 10:18 AM   #4
Brian Nguyen
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Re: Back Rounding

Look up (and your back should follow) and when you squat imagine you are sitting down
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Old 10-03-2012, 08:44 AM   #5
Patrick Rushbrook
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Re: Back Rounding

everything has to be tight and taught. for back squat, push the elbows back and lock the traps in to give a solid base for the bar to rest on. elbows up as high as possible on front squat. take a deep breath and hold it to help with stability. strong arch in the low back. chest up, eyes forward.

aside from that, it sounds like your core is probably just still weak, which will aid in that collapse you're getting. it's common in new squatters and still a limiting factor for most everyone when the weight gets tough. if that's the case, you just need to be doing what needs done to strengthen the core muscles. they're key in pretty much anything incolving a barbell. mine are crappy, but i work on it and that collapse threshold increases along with it.
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