CrossFit Discussion Board  

Go Back   CrossFit Discussion Board > CrossFit Forum > Exercises
CrossFit Home Forum Site Rules CrossFit FAQ Search Today's Posts Mark Forums Read

Exercises Movements, technique & proper execution

Thread Tools
Old 01-22-2006, 12:02 PM   #1
Frank Menendez
Member Frank Menendez is offline
Join Date: Dec 2005
Location: Miami  Florida
Posts: 810
I am working on getting my squats deeper. Towards the very bottom of the squat (butt to heel almost) my chest tends to drop a bit to balance out.

1. Ideas to resolve this?

Now, If i do front squats or overhead squats, i cannot do it. My chest drops and I lose my balance.

2. What exercise and/or stretches can I do to improve this?

  Reply With Quote
Old 01-22-2006, 02:45 PM   #2
John Vivian
Affiliate John Vivian is offline
John Vivian's Avatar
Join Date: Sep 2007
Location: Toronto  ON
Posts: 111
Frank, i think this came up on the comments for a WoD recently.

The problem is likely a lack of proper recruitment of the posterior chain, and in particular, the glute and hams. It is likely that you are compensating for weak GH recruitment by using the quads more, hence the forward lean (leaning forward engages the quads and takes some of the work away from the glute and hams). That said, you probably want to focus on using your glute and hams when doing all of your squats. Your forward lean probably comes into play when the weights get heavier, so you will need to work on this with lighter weights.

Another thing to consider is that if your back is rounding towards the bottom of your squat, you are losing the structural integrity provided by proper posture. Aside from being unsafe, this will also hinder your ability to recruit the glute and hams, so make sure your form is on and do not let your back start to round. That is, don't let your hips chase your legs.

So, practice using your glute and hams during all squats, and make certain your form is correct.

Hope this helps.

  Reply With Quote

Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is Off
HTML code is Off

Forum Jump

Similar Threads
Thread Thread Starter Forum Replies Last Post
Shoulder, arm, hand issue Ted Williams Injuries 0 06-01-2007 09:16 AM
Shoulder Issue Paul Findley Injuries 2 04-11-2007 11:24 AM
Shoulder Flexibility Re:Dislocates Nick Cummings Fitness 3 01-13-2006 11:33 PM
Best way to develop shoulder flexibility Gregory Spilson Fitness 10 12-20-2005 02:08 PM
Cleans: FLEXIBILITY ISSUE marshall bush Exercises 3 10-01-2005 10:02 PM

All times are GMT -7. The time now is 10:52 PM.

CrossFit is a registered trademark of CrossFit Inc.