Form problem on LB Squat

[fabio]

Hello,

this is my first post so I apologize if this is the wrong forum to ask.

I have anterior pelvic tilt and I'm fixing it right now with daily foam rolling and stretching. Everything I've read says that I should never stretch my hamstrings because they are already longer due to APT but here is my problem:

I can't really squat down properly, I have to point my feet out a lot wider than the 30° rippetoe advises in starting strength. I have read the book, watched countless videos (also the SS DVD) but I can't get it right.

I suspect my hamstrings to be the culprit, but I can't really stretch them because of my anterior pelvic tilt problem.

What should I do? I'm at a loss here and have no idea where to go or what to do.

I'll try to get a video to show you guys what I mean but I hope you understand it so you could give me a couple of pointers right away.

Edit: Can it and/or be limited hip mobility?

[MikeM]

Welcome to the forum. Any place is a good place to ask questions.

Rippitoe has said many times anyone can learn to squat deep on their very first day. He said in in his seminars, virtualy 100% can squat properly the first day.

So chances are it's not your body that's causing the problem, but your form.

When I started, I also had some trouble until I learned to get my knees out of the way. It's not enough to point toes out, your knees have to follow them out too. All the while keeping your chest up, too btw.

To learn this get a dumbell and goblet squat. I think you'll be surprised at how that forces your knees out and you'll sit right down in a full squat.

Hope that helps! Let us know how it goes.

[BendtheBar]

Originally Posted by fabio

What should I do? I'm at a loss here and have no idea where to go or what to do.

I'll try to get a video to show you guys what I mean but I hope you understand it so you could give me a couple of pointers right away.

Edit: Can it and/or be limited hip mobility?

Welcome to the forum.

A video would be very helpful. When you have time make one under reasonably challenging weight (a normal working set). If you can get one post it up in this thread.

[fabio]

Thanks for the advice, I'll try goblet squats on friday and see how it goes. If it doesn't help I'll post a video

[fabio]

Didn't manage to create a video, but it seems that I'm unable to shove my knees out properly because the weight when going down is on the inside part of my feet if that makes sense?

[Disciple X]

Welcome to the forum! If this is really important to you, carve out a few minutes to get a video. It will be a lot better than trying to explain yourself.

If nothing else, grab a rake or shovel and throw it over your shoulders and replicate your squat form... post the video. Then you can get some advise and try to implement it next workout. Film that too. Lol.

[jdmalm123]

Toe out and stance width are very squatter specific...

The video is your best bet.

[fabio]

I've hopefully fixed my form, here is a video from today:

youtu.be/M-rzyFzxXx0


Any pointers and/or tips are greatly appreciated

[TitanCT]

ok.
- try widening your grip a touch. its good to squeeze your shoulder blades together but your grip seems a little narrow.

-point your elbows DOWN more and squeeze every muscle in your back, your arms, and suck in and squeeze your abs and stick your butt out by flexing your lower back. you are a touch rounded.

-when you stand up with the bar on your back, get your feet under you more, stand straight up, dont use your lower back to lever it up.

- when you come down stick your ass out a touch more, think like you are going to sit in a chair and not that you are dropping down.

-cant tell for sure but your feet should be JUST outside shoulder width and your toes are a little to far out, but thats not such a bad thing. just a minor critique of something you COULD change.

just some tips after a quick look at the vid.

[fabio]

and suck in and squeeze your abs

I thought I am supposed to breath into my belly instead of sucking it in, is that wrong?

when you stand up with the bar on your back, get your feet under you more, stand straight up, dont use your lower back to lever it up

do you mean when I unrack it?