How to Squat – Tip #3 – Setting the Lower Back
How to Squat Training Series
In the next installment in the “How to Squat” video series we will look at setting the lower back. This, along with intra-abdominal pressure and bracing, is the final piece of stabilizing the torso.
Setting the lower back is as easy as slightly arching the lower back (into it’s natural curve) while taking a huge breath and isometrically contracting the abdominals simultaneously.
Tip #3 – Setting the Lower Back
When you first watch the video it might look like Ryan is overarching his lower back. He is in fact, just setting it hard into its natural position and holding it. Most times when lifters unload the bar from the way they assume a posterior pelvic tilt under the weight. This position isn’t optimal especially when we talk about stabilizing the lower back and pelvis prior to squatting. He has to consciously move his pelvis back to neutral and “set it”. And like we stated, this is a dual effort with the bracing of the abdominals and his breathing pattern.
Coaching Cues
Remember, don’t just squat down. You will lose tension!!! Move the hips slightly back (loading the hamstrings and glutes and setting the back) and spread the knees. The act of spreading the knees will lower you (under tension) into the hole.
Stay tuned for Tip#4 in the “How to Squat” series where I tell you why it is so important to “save your CNS” for the work ahead.
How to Squat – Tip #3 – Setting the Lower Back
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By Smitty on December 19th, 2010
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Awesome tip, it instantly fixed my squat thx smitty!!!
Hey Jim, I am not sure I am seeing this correct or not… and I know you discuss it, but to me it looks like your squatter is definitely pushing into an excessive anterior pelvic tilt. Maybe this person just has a “normal” postural allignment of lordosis?
Michael, it might look that way but he is just setting his back and moving his hips back to start the movement. Good call out though! – Smitty
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I will try that in my next leg day. I love doing squats, and I love the tips to perform this exercise.
What about that butt-wink ?