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Proper squat form(7 posts)

Proper squat formPODIUMBOUNDdotCA
Jun 16, 2002 8:33 PM
Just a quick physiological question. If you hyperextend your back while squating as long as it isn't causing any pain in your lower back, does it affect the muscles utilized in the squat? And what may be possible reasons for this?

I know I've been taught to look up which means I inadvertantly causing a hyperextension of my back. Isn't this better than spinal flexion forward?

Nick Corcoran
The Correct Techniquearafat_fan
Jun 16, 2002 10:28 PM
The correct technique involves lifting the seat, for by following this method way you can perform the operation standing. Men have a physiolgical advantage - the superior sex never squats.
what are you saying?Soultrain
Jun 16, 2002 10:43 PM
What? Hyper extend your back? What are you talking about. If you hyper extended your back, you would be in quite amazingly large amounts of pain.
I was taught the technique that you keep your back arched, look up, and bend the knees to a 90 degree angle and back to standing. I know that spinal flexion forward is BAD, too easy to seriously hurt your self.
Maybe you need to work on back strength, that is an intergal part of the whole squat movement. do some serious back extensions see if they help.
Hyperextinsion by "over" arching back (nm)PODIUMBOUNDdotCA
Jun 17, 2002 5:54 AM
re: Proper squat formpeloton
Jun 17, 2002 7:12 AM
When you get taught to look up, the point isn't to get you to hyperextend your lower back. The idea is more to keep your back in a good position of lordosis. Your spine has a natural curvature in which it is most structurally sound. If you were to look with your eyes to level or below, you might tend to allow your back to flex forward and put strain on the musculature and the structural components. That is bad.

Hyperextension of the back during the squat isn't something you are going to see too often unless you have some big biomechanical and imbalance issues. I would think that you are more likely just keeping your back in a good locked in position rather than flexing forward. Hard to say without seeing what you are doing though...
re: Proper squat formbrider
Jun 17, 2002 1:47 PM
To answer the question you asked -- No. You should be holding the back static during the entire lift with a natural curve. Depth should be as low as you can go without losing the arch in your back. When coming out of the hole (initialing the concentric part of the lift), if your hips rise, it's usually due to a leg weakness. If the hips come up first, concentrate even more on looking up and holding the arch HARD, and press up with an even motion.
re: Proper squat formbrider
Jun 17, 2002 1:48 PM
BTW, there's a good series of photos of good squat form (just ignore the last one) on the Cyberpump site (