What do I do until my tail-tuck is gone?

McClure · 11-06-2009, 05:49 PM

Hey guys....VIDEOS ON THE 5TH PAGE!!!!!!!

I've recently developed a pronounced tail-tuck while squatting. I let my hamstring/lower back flexibility work lapse and it finally caught up with me last week.

Now when I compare squat videos from six weeks back with some from last week the difference is remarkable (in a bad way). I can only keep good form until about 3-4" above parallel, and any attempt to get deeper causes my knees to begin moving out over my toes.

I'm still experiencing some stiffness and the occasional back spasm, but have been resting and stretching to get back to my old form. I'm not sure how long it'll take me to get back into the groove and I hate to lose my hard-fought gains...and I freaking love to squat. So do I...

1) Squat to full depth (light?) with tail tuck.
2) Squat to depth allowed with good form
3) Switch to hack, leg-press lunge etc...until my form is better

I'm reluctant to squat deep with a tail tuck, as I'm pretty sure that's how I injured myself last week. And if it matters, this is a pretty typical squat day (more in my log). Oh, and I'm no spring chicken (42), but consider myself an intermediate lifter.

135x8
185x8
225x8
275x5
315x3
365x3
385x3
405x3
225x20

I've been stretching daily (or more), foam rolling and treating the hamstring/back area with tens unit therapy (I own a portable unit)...and I have a gravity/inversion table I use a couple time each day, too.

Thanks for your help.

rckvl · 11-06-2009, 06:03 PM

So a tail tuck is when your knees go out past your toes? I'm curious because I see it mentioned alot and I'm not sure exactly what it is.

misspelledgeoff · 11-06-2009, 06:08 PM

well i was gonna respond but then i looked at your lifts and decided it's best that i just STFU and let the strong fuckers on this board respond.

RedNeckJiuJitsu · 11-06-2009, 06:27 PM

Tail tuck is not when your knees go over your feet. Tail tuck is when you lose the arch in your lower back, causing your tail bone to tuck underneath the rest of your body.

As discussed in another thread, the "danger" of knees going over your toes is over dramatized, if that's all your problem is.

I had some really bad tail tuck for awhile, and besides normal stretching, I think I didn't have to do too much to fix it besides popping an Asian squat a few times a day and focusing on keeping an arch with BW squats and lighter weights.

McClure · 11-06-2009, 07:06 PM

Sorry if I wasn't clear...I have a tail-tuck problem. Forget about the knee thing.

I believe I hurt myself squatting heavy without realizing how bad this problem had become...last week I did some heavy (for me) squats, then box squats to around 405x3 (I think) and then some bottom position squats with 225...the next day I had the spasms. I was pretty tight before this session but I lifted anyway. The tightness could have come from deads, gpp at work, previous squats days...who knows? But the tight hamstrings along with this latest workout pushed my back over the edge.

Now when I look at myself in the mirror/video I cannot get closer than 3" above parallel without my ass tucking under big-time. And up until yesterday my hamstrings were hard as rocks 24/7...finally relaxed today.

I believe I know how to correct my tail-tuck (but more ideas are welcome).

My question is what do I do in the meantime?

Honestly, I really want to keep squatting but I'm worried I'll just hurt myself to a greater degree.

Blenderate · 11-06-2009, 07:18 PM

I would say squat as deep as you can without rounding your lower back. Have somebody watch you and tell you when your back starts to round. Video is really helpful, too.

I think the best way to correct the tail tuck problem is just to squat frequently, and focus on jamming your lower back into a tight arch. As you work the lower end of the ROM, you'll be stretching your hamstrings which should allow you to get lower with good form over time.

McClure · 11-06-2009, 07:27 PM

Thanks - that's the direction I was leaning, too.

I might experiment with box heights and stop where my tail tuck begins, then maybe lower it slowly as I get more flexible again.

MatterOverMind · 11-06-2009, 08:11 PM

Quote:

Originally Posted by Blenderate

I would say squat as deep as you can without rounding your lower back. Have somebody watch you and tell you when your back starts to round. Video is really helpful, too.

I think the best way to correct the tail tuck problem is just to squat frequently, and focus on jamming your lower back into a tight arch. As you work the lower end of the ROM, you'll be stretching your hamstrings which should allow you to get lower with good form over time.

This is almost exactly what Carnal told me to do. He also said I could squat to full depth (with a tail-tuck) as long as I keep the weight low.

FYI: Squatting with a minor tail-tuck is how I hurt my SI joint. Luckily, it seems to be completely better now *knocks on wood*, but I know that SI joint injuries just don't seem to ever go away for some people.

McClure · 11-06-2009, 08:23 PM

I'll admit I'm nervous to go full-depth or work bottom position squat etc...until I'm fully recovered. What sort of weight did he mean by 'light'...50%, 60% of 1rm maybe?

MatterOverMind · 11-06-2009, 08:36 PM

Yeah, probably around there. IIRC, I had been doing 300-320 for 5x5. I think I kept going full depth with around 225, maybe a little less. Don't try to push it. I'd just do whatever you're comfortable with.