[fennway4414]

Originally Posted by ThinkGreen

My squat went down once I fixed my form

more cat pictures

[Ascendant]

Alright, from what I can see (most other things being covered):

It might be a hip flexor-tightness problem. Sometimes the low back can round if the illiopsoas is super tight and wants to flex when you come up. A form of synergistic dominance. It's just trying to help, but you really don't want it to. Stretching them out before you squat wouldn't be a bad idea at all.

I think your main problem is the bottom half of the descent of your squat. I'm seeing a great eccentric phase until you get half way down, and then the bottom half is where your hips shift forward.

In fact, it's perfect: watch the 225x3 video real quick. The back of the power rack acts as a plane that we can use to watch how your glutes track. When you watch it you'll see that until half way down the glutes move backwards (towards the supports) appropriately, but at the half-way point they seem to drift forward (away from the supports), creating an almost parabola-like curve. This means your hips are too far under you when you start your ascent.

If they're forward already they can't be thrust forward harder.

If they're forward the hamstrings aren't stretched taut and ready to fire (they're relaxed).

Honestly, along with the breathing and head thrust advice this should fix your problem.

Let me know if you've got questions. You've got a TON of potential!

Also, I can't tell from the angle - are your knees drifting inwards? It almost looks like they are.

[fennway4414]

I see what you're talking about, you have a good eye for this stuff lol. So stretch out the hip flexors, I usually do a little bit but not much, I'll stretch them out more before squatting Friday.

Is there a way to fix the hips problem, or will stretching my hip flexors do that?

[Ascendant]

Stretching them will help, but maybe go back to a modified box squat: Set it pretty far back, where you'll have to really reach just to touch the edge. Your goal will be to touch (obviously not sit on) it, and then come back up with proper hip drive and head thrust.

Maybe video yourself doing every set, even the light ones, and watch them after each set. I'll do that a bunch for Mark and my workouts if we're doing technique work.

[Ascendant]

Originally Posted by fennway4414

I see what you're talking about, you have a good eye for this stuff lol.

I know trainers are typically laughed at, but remember I DO own a personal training company. I like to think I'm helpful with this shit...

[Donut62]

Don't listen to him, Ascendant is some stupid noob and should mocked and flamed when he tries to post helpful videos in the main forum for being a piss belt.

[fennway4414]

Originally Posted by Ascendant

Stretching them will help, but maybe go back to a modified box squat: Set it pretty far back, where you'll have to really reach just to touch the edge. Your goal will be to touch (obviously not sit on) it, and then come back up with proper hip drive and head thrust.

Maybe video yourself doing every set, even the light ones, and watch them after each set. I'll do that a bunch for Mark and my workouts if we're doing technique work.

Oh, good idea with the box, I like that. That will be my main lift on Friday . How far back about should I set the box from my feet so I land on it at the end of the box in the 'proper' position?

And I knew you were a trainer, I didn't know you owned your own business though. How difficult was that to start up?

[Ascendant]

Pretty easy. People flock to me.

As far as the box goes, I'd say watch the video and put it as far back as the furthest your ass goes before drifting forward again, because that was a pretty sweet spot.

[Ascendant]

Originally Posted by Donut62

Don't listen to him, Ascendant is some stupid noob and should mocked and flamed when he tries to post helpful videos in the main forum for being a piss belt.

Yeah, you notice that hasn't happened again. No videos for you fuckers!

[fennway4414]

Originally Posted by Ascendant

Pretty easy. People flock to me.

As far as the box goes, I'd say watch the video and put it as far back as the furthest your ass goes before drifting forward again, because that was a pretty sweet spot.

Alright, I'll play around with it Friday when I squat. Thanks man.