CrossFit Discussion Board  

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

Digital Coaching Post pictures or movies for critique and coaching

Reply
 
Thread Tools
Old 08-21-2014, 11:10 AM   #11
Joey Shishineh
Member Joey Shishineh is offline
 
Joey Shishineh's Avatar
 
Profile:
Join Date: Aug 2009
Location: Columbia  MD
Posts: 1,029
Re: Any tips for squatting and keeping back straighter/more vertical.

Good advice so far...Take a big breath to brace your core, work on thoracic extension mobility, and ankle mobility.

On another note...just my opinion...none of those squats were to proper depth.
__________________
|12 Labours|
  Reply With Quote
Old 08-22-2014, 12:50 PM   #12
Robert Fabsik
Member Robert Fabsik is offline
 
Profile:
Join Date: Sep 2010
Location: Kildeer  IL
Posts: 2,233
Re: Any tips for squatting and keeping back straighter/more vertical.

One question for the anti-butt back crowd.

How do you engage a squat with hip flexion and not get some forward lean or compensate with posterior pelvic tilt?
  Reply With Quote
Old 08-22-2014, 01:22 PM   #13
Struan Potter
Member Struan Potter is offline
 
Profile:
Join Date: Jun 2010
Location: Gloucester  UK
Posts: 712
Re: Any tips for squatting and keeping back straighter/more vertical.

Quote:
Originally Posted by Robert Fabsik View Post
One question for the anti-butt back crowd.

How do you engage a squat with hip flexion and not get some forward lean or compensate with posterior pelvic tilt?
https://www.youtube.com/watch?v=z3gkFt8wquw (WFS)

You will get a bit of a forward lean in the back squat due to the bar position. Torso position is the priority, not what the hips or knees are doing (from a weightlifters perspective).

As for posterior pelvic tilt, not sure what you mean? If you have the flexibility and correct motor pattern, it won't happen.
  Reply With Quote
Old 08-22-2014, 06:35 PM   #14
Robert Fabsik
Member Robert Fabsik is offline
 
Profile:
Join Date: Sep 2010
Location: Kildeer  IL
Posts: 2,233
Re: Any tips for squatting and keeping back straighter/more vertical.

That's part of my point, since it is a back squat, you will have some forward lean that is the nature of a back squat.

In regards to posterior pelvic tilt, for many, if you really keep your torso upright when back squatting, when you enter hip flexion you either have to flex the torso to the hips or have the hips come to the torso. So if you don't lean forward you might butt wink in a sense.

I'm not saying you need to do all butt back and then flex knees. I feel that the butt back cue applies least to most in the following:

Front Squat vs. High Bar vs. Low Bar vs. Geared Squat/Box Squat

For those with great leverages for squatting they will need less and less of a butt back cue as demonstrated by the Chinese lifters. For those with long back or really long legs you may need more relative butt back.

Funny to read.
  Reply With Quote
Old 08-23-2014, 05:17 AM   #15
Struan Potter
Member Struan Potter is offline
 
Profile:
Join Date: Jun 2010
Location: Gloucester  UK
Posts: 712
Re: Any tips for squatting and keeping back straighter/more vertical.

Quote:
Originally Posted by Robert Fabsik View Post
That's part of my point, since it is a back squat, you will have some forward lean that is the nature of a back squat.

In regards to posterior pelvic tilt, for many, if you really keep your torso upright when back squatting, when you enter hip flexion you either have to flex the torso to the hips or have the hips come to the torso. So if you don't lean forward you might butt wink in a sense.

I'm not saying you need to do all butt back and then flex knees. I feel that the butt back cue applies least to most in the following:

Front Squat vs. High Bar vs. Low Bar vs. Geared Squat/Box Squat

For those with great leverages for squatting they will need less and less of a butt back cue as demonstrated by the Chinese lifters. For those with long back or really long legs you may need more relative butt back.

Funny to read.
I agree with all this. Ankle flexibility will also affect how close you can get your hips to your feet.
  Reply With Quote
Old 08-30-2014, 10:02 AM   #16
Eric R Cohen
Member Eric R Cohen is offline
 
Eric R Cohen's Avatar
 
Profile:
Join Date: Jan 2008
Location: Southampton  NY
Posts: 887
Re: Any tips for squatting and keeping back straighter/more vertical.

Quote:
Originally Posted by Mark E. Wallace View Post
I also, from time to time, like to (well, hate to, but I do it anyhow) practice air squats while closely facing a wall or (say) a squat rack upright. Squat as close to the object as you can and then do an air squat while doing your darnedest to not touch the wall. If you can't stay off the wall, back off until you reach a point where you can. Stick with that spot for a while and then start trying to creep back towards the wall while still not touching it. For an extra challenge, do it with your hands up as in an overhead squat.

The tactile feedback of ramming your knees, nose, or forehead into the wall tends to make the movement auto-correcting.

- Mark
This!

And spend more time in the squat position, 5 minutes a day, then 10, etc.
__________________
Eric Cohen. CF Level 1, 178 5'9".
  Reply With Quote
Old 08-31-2014, 06:43 AM   #17
Dakota Base
Member Dakota Base is offline
 
Profile:
Join Date: Aug 2013
Location: Wichita  KS
Posts: 394
Re: Any tips for squatting and keeping back straighter/more vertical.

One of my goals with high back squatting is to mitigate my increase in pelvic rotation and spinal inclination as I drop, which if I'm successful means I can't "butt wink" (I don't know when this started, but I hate that term), can't break my spinal position, and HAVE to keep my hips close to my ankles.

I grew up with a lower back powerlifting squat, so a proper 'oly style' high back squat still takes a bit of focus for me. Plus, I have great abductor flexibility, TERRIBLE dorsiflexion flexibility and mobility (lots and lots of ankle injuries), so that's been something I have to work on in terms of my squatting technique.

I've seen several other cues in my coaching life for different sports that remind me of the "butt back" cue. It could quite possibly be a miscommunication that a select subset of athletes need the "butt back" cue, whereas others may never need it, but it has permeated lifting culture such that we very commonly hear it associated with squatting as if it were a critical cue for EVERYBODY. Some people have an issue with squatting over their toes, and for them, the 'butt back and drive through your heels" cue works. For other folks that tend to bow to the bar and have an excessively rearward squat, the butt back cue can often cause them to break at the hips and jeopardize their spine even worse.
  Reply With Quote
Old 09-05-2014, 01:35 AM   #18
Alex Burden
Member Alex Burden is offline
 
Profile:
Join Date: Jan 2014
Location: Stockholm  Sweden
Posts: 1,773
Re: Any tips for squatting and keeping back straighter/more vertical.

What I find is a good help is to alternate on front squats and back squats.

Trying to get the feeling of being upright and weight on the heels...

It is not the weight that is important but the feeling..
__________________
Better than today, stronger than tomorrow.
  Reply With Quote
Old 11-04-2014, 09:40 PM   #19
Neil Kanterman
Member Neil Kanterman is offline
 
Neil Kanterman's Avatar
 
Profile:
Join Date: Jan 2011
Location: Boca Raton  FL
Posts: 195
Re: Any tips for squatting and keeping back straighter/more vertical.

Quote:
Originally Posted by Struan Potter View Post
I agree with all this. Ankle flexibility will also affect how close you can get your hips to your feet.
So very much this. It looks like you are running out of ankle flexibility and that stops your shins from tilting forward far enough to allow an upright torso at the bottom, as well as pulling your heels off the ground.
  Reply With Quote
Old 11-05-2014, 02:31 AM   #20
Chris Jones
Member Chris Jones is offline
 
Profile:
Join Date: Jun 2010
Location: Charlotte  NC
Posts: 790
Re: Any tips for squatting and keeping back straighter/more vertical.

Quote:
Originally Posted by Neil Kanterman View Post
So very much this. It looks like you are running out of ankle flexibility and that stops your shins from tilting forward far enough to allow an upright torso at the bottom, as well as pulling your heels off the ground.
I have this problem, and it will definitely affect your torso position in the squat because that is how the body compensates for lack of ankle mobility usually.

Look around there are tons of videos on ankle mobility, and some drills to increase your ROM, such as putting a bar or KB over your knee and letting the weight help pull your knees/shins forward.
  Reply With Quote
Reply


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

vB 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
Keeping the bar on my back Preston Sprimont Equipment 26 09-01-2011 04:29 PM
Keeping chest up on back squats William Miller Exercises 28 03-08-2011 03:11 PM
back squatting with just the rack Adam Ahern Exercises 21 04-16-2010 06:33 AM
Tips for Keeping Stall Mats Clean Alex Ji Running a CrossFit Facility 23 07-31-2008 02:48 AM
Are heavy Back or Front Squats better for Vertical leap? ta guys Jon Murphy Exercises 4 10-11-2006 02:45 AM


All times are GMT -7. The time now is 07:20 PM.


Powered by vBulletin® Version 3.6.8
Copyright ©2000 - 2019, Jelsoft Enterprises Ltd.
CrossFit is a registered trademark of CrossFit Inc.