An anterior pelvic tilt is when the top of your pelvis is tilted forward. This in turn pushes the butt out, curves the spine and affects posture and performance.
Here is a brief page on it
I realize that I have a slight to moderate anterior pelvis tilt. Having read a few articles by some powerlifters, they attribute poor utilization of glutes to being akin to having a pelvis tilt. Thinking to how I squat, I realize I get poor activation of the glutes. I never conciously flex them or feel that I have used them during squats, so I think my glutes aren't pulling the weight. My max squat is also lower for this.
Does anyone else have this problem? Was stretching of the hips and legs all you needed to correct it? Is there any concious thing I could add to my squats to better utilize my glutes?
I have a similar problem. I've found that stretching, particularly my hips, has helped. Although I've only been doing it for about a week and a half so my problem is far from gone.
I'm going to start doing the exercises mentioned in the second article you posted.
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Stretching and exercises will help, but a lot of people just need to work on their squat form. Box squats work for some people. The Gray Cook quote can help a lot of people (you know what, I'm just going to make that my sig...). It's definately a functional flexibility issue - most people don't have the strength/flexibility to maintain proper form in a deep squat. If it's not there, it takes time to develop, but you have to do it while squatting.
A child does not learn to squat from the top down. In other words, he does not suddenly make a conscious decision one day to squat. Actually, he is squatting one day and make the conscious decision to stand. Squatting precedes standing in the developmental sequence. This is the way a child's brain learns to use the body as the child develops movement patterns. Therefore, a child is probably crawling, rocks back into a squatting position with the back completely relaxed and the hips completely flexed, and stands when he has enough hip strength. This approach makes a lot of sense and can be applied to relearning the deep squat movement if it is lost. -Gray Cook
Lifting Clips: http://www.youtube.com/profile?user=johnnymnemonic2
I had this problem in the past, it actually took me quite a while to remedy. My only suggestion to you, is to go back to square one. Like Sensei said, box squats are an excellent method to adress form issues on squats. Nothing beats a mirror and a broom stick though. repitition and trial and error are going to be your friends for the next few weeks. Your goal should be to recognize by feel and sight the deviance from proper form. Hopefully you will be able to pick it up quicker than I did.Does anyone else have this problem? Was stretching of the hips and legs all you needed to correct it? Is there any concious thing I could add to my squats to better utilize my glutes?
Weight: 195 (01JAN09)
Goal Weight: 210
Starting weight: 150 (10/1/04)