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Exercises Movements, technique & proper execution

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Old 11-09-2009, 09:02 PM   #1
Ryan DeBell
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Back rounds in front squat

I have a problem being able to keep my chest up during front squats, OH squats, air squats, etc.

It seems that my torso gets pulled forward whenever i start to get into a squat position. The deeper I go, the further I get pulled over.

This seems to be a flexibility issue. I am just not sure what approach to take to get more flexible in this position, ie what stretches to do, should i just sit in the squat and try to stay upright, etc.

Any help/advice/experience you all can provide would be helpful.
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Old 11-09-2009, 09:22 PM   #2
Frank E Morel
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Re: Back rounds in front squat

your not locking the small of your back.

lie on the floor on your belly. Arms go in front of you 1- lift your hands up 2 - lift your chest up off the floor. 3- raise feet and knees off the floor. this is known as a superman.
with hand and feet in the air.. your engaging the muscles of the small of your back.. Some call this as locking. If you do this in the upright position..your chest will not sag.
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Old 11-09-2009, 09:26 PM   #3
Ryan DeBell
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Re: Back rounds in front squat

Thanks Frank. I will try that exercise and focusing on that during a front squat. Any idea on how to make sure I catch a clean in that position? I did heavy squat cleans today and as I received the bar in the front squat position, my back was already rounded..

Thanks!!
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