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ELmx479
05-10-2009, 05:28 PM
I am always trying to improve my squat the best I can and no matter what I can't seem to hold that arch in my lower back. I even practice the bottom squat position stretch like in squatRx. I am staying tight and doing everything I can to hold the arch. Is there really a point where some rounding is acceptable? Here are 3 vids from today...

http://i236.photobucket.com/albums/ff299/ERL05Nismo/th_squatform004.jpg (http://s236.photobucket.com/albums/ff299/ERL05Nismo/?action=view&current=squatform004.flv)

http://i236.photobucket.com/albums/ff299/ERL05Nismo/th_squatform001.jpg (http://s236.photobucket.com/albums/ff299/ERL05Nismo/?action=view&current=squatform001.flv)

http://i236.photobucket.com/albums/ff299/ERL05Nismo/th_squatform002.jpg (http://s236.photobucket.com/albums/ff299/ERL05Nismo/?action=view&current=squatform002.flv)

-JM-
05-10-2009, 05:33 PM
Elm thats some neat and tidy squattin'. After what you wote I was expecting to see some serious butt winking. Nice job man.

ZenMonkey
05-10-2009, 06:37 PM
Looks good to me man. Tidy squatting indeed. Id recommend foam rolling (or with a round object like a ball) and stretching the psoas. http://www.floota.com/PsoasStretch1.html and another stretch lying on your stomach and grabbing both feet behind your back.


Lemme ask, for what purpose are you squatting? Do you practice any o movements?

ELmx479
05-10-2009, 07:24 PM
Thanks for the input guys. I am squatting to get stronger and bigger, more towards the bodybuilder side of things but I want to be stronger than I look. Being still fairly new to squats I am always trying to improve. I watched all the SquatRx videos and bought myself a foam roller which has helped a huge deal.

ELmx479
05-10-2009, 10:28 PM
Here is the final heavy set. On Wendlers 5/3/1 so I needed to get at least 3 reps but managed 8. My form starts to break down towards the end..

http://i236.photobucket.com/albums/ff299/ERL05Nismo/th_squatform003.jpg (http://s236.photobucket.com/albums/ff299/ERL05Nismo/?action=view&current=squatform003.flv)

rctriplefresh5
05-11-2009, 07:52 AM
Thanks for the input guys. I am squatting to get stronger and bigger, more towards the bodybuilder side of things but I want to be stronger than I look. Being still fairly new to squats I am always trying to improve. I watched all the SquatRx videos and bought myself a foam roller which has helped a huge deal.
if your goal is to be stronger than you look than that is leading towards the powerlifting sides of things. either way nice squatting man! i have the same problem as ytou though that keeping an arch is hard for me :(.

ELmx479
05-12-2009, 09:43 AM
if your goal is to be stronger than you look than that is leading towards the powerlifting sides of things. either way nice squatting man! i have the same problem as ytou though that keeping an arch is hard for me :(.

Ya, I understand that but I am going for looks too so that is why I said bodybuilding. I would just rather have someone ask what do you squat or bench? about 300? and I said no, 405 for a double. (I know that is far fetched but you get the idea)

It is very hard to keep that arch. I can do it when I practice the bottom squat position stretch but with weight my squat looks different than it feels to me. That is why I wanted to know if there is a point where some rounding is acceptable.

ZenMonkey
05-12-2009, 09:48 AM
You might be able to tighten the arch by trying to maintain more vertical. This will require you to push your knees past your toes and you might need some heeled shoes to do that. I can get a tighter arch doing an olympic back squat than I can doing a conventional squat. But I wouldnt worry about it... just keep working on flexibility and it should come.