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Exercises Movements, technique & proper execution

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Old 04-19-2014, 07:42 PM   #1
Michael Prather
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Join Date: Mar 2013
Location: Marshall  TX
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Perfecting My Air Squat

I'm coming off an injury and before I get back to working out in earnest I'm retooling my squat starting from the beginning with the air squat.

I'm pretty solid until I get below parallel, at which point my chest goes forward some and I get a slight butt wink.

To remedy this I've been working the 3rd world squat.

My question is this: should I do the 3rd world squat if in a butt to grass position my lumbar is very comprised? Is this how it is supposed to be at the beginning?

Any other advice would be appreciated also.
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Old 04-19-2014, 08:15 PM   #2
Kerry Kubla
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Location: Las Vegas  NV
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Re: Perfecting My Air Squat

I have found the best to fix this is face a wall and bring your feet closer and closer while squatting. The wall will force you to keep your chest up and knees out.
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Old 04-19-2014, 09:08 PM   #3
Robert Fabsik
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Location: Kildeer  IL
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Re: Perfecting My Air Squat

My understanding is that the 3rd world squat is a mobility tool to help your hips and low back. But, it is not the ideal position for exercise squats, barbell squats, front squats etc.

I think most who go into the 3rd world squat will have some lumbar flexion, but keep in mind this is unloaded lumbar flexion.
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Old 04-29-2014, 01:23 PM   #4
Ari Sherwood
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Location: Philadelphia  PA
Posts: 249
Re: Perfecting My Air Squat

Keep driving the knees out, which will help with the butt wink. TBH, though, a slight butt wink in an air squat isn't particularly concerning, unless it carries over to weighted squats, which for many does not.
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