Squat Help

[Blackjack]

So I'm having squatting issues. I can't seem to increase weight without giving up form. The main issue is my lower back rounds forward on the way up. What's frustrating is that my bench and deadlift numbers are increasing at a very acceptable rate IMO. I'm setting PR's virtually every workout with those two lifts. I've read that exercise to increase your deadlift will also help your squat, but that doesn't appear to be true for me. I've accepted the fact that due to the way my body is proportioned, I'll never squat huge numbers and deadlift and bench are strengths, but it seems like I should be able to get past this "sticking" point. Any suggestions? And please don't say "SQUAT MORE", I've done that over the past 3 months rather religiously.

I'm think a solution may be to try a different form of squat - like front squats to help increase the strength/stability of my lower back. When I've done front squats in the past, it seems to have required that I sit more upright and use more quad, less lower back.

What do you guys think?

As for goals, right now I'm not trying to focus on my body weight so much, but how much I can lift. I really want to get my dead, bench and squat numbers up to a respectable level.

Thanks in advance.

Ted

[Jean-Paul]

I think that you're on target to try other forms of squat. It may be a flexibility issue, which means that you only want to go as deep as you can go without giving up form. To tweak your form I really need to see you squat. Any chance you can shoot some video?

Another exercise I have used on people successfully is what I call "pause squats", where you use a safety cage with the standards set at the lowest point you can lower yourself to, resting the bar on the standards, unload the spring mechanism by counting to 5, then lift the weight from your weakest position until you build up some strength in the basement. (Don't know if any of that made sense... I've been up since 2am and don't even make sense to myself).

[Wrestler112ForLife]

How about some box squats. Also excercises like GHR and Good Morning will build the neccessary Posterior Chain Stregnth if that is the issue. If that is not the issue I would go over TNation search the archives and check out some of articles written on flexibility I think Mike Robertson wrote some good ones.

[UrbanUK]

One of the most common reasons for poor squat technique is, like jaen paul stated, the lack of flexibility. Atleast 80% of my clients squat form has been poor due to tight gluts, this affecting the knee and ankle alignment. Try giving these a stretch before attempting it next time. Another suggestion is to purchase a goniometer. get a mate/trainer to then use it to measure your form at different stages of the movement. though primarily your wekest point as stated by jean-paul.

[BjsAust]

Basic advice, but I found I did a lot better with "back form" by following the simple advice of looking upwards. I pick a spot at about a 45 degree angle above my head and stare at it through my lift. Also just preparing right before my lift, drawing the shoulders back, chest out, stuff like that. Perhaps just check out some of the articles on good squat form and see if theres some tips/techniques you're missing.

[Blackjack]

I will definately look into filming my squat and posting if you guys are willing to take a look at it. Thanks for the help.

I think strengthening my lower back will definately help. RDL's along with standard DL's are always a part of my workout program. I'm doing TT for Mass by the way. In this phase Craig has back extension listed. I tried them with a swiss ball this a.m. and my feet held by my bench. I think this is a good way to do them. Anyone have any other ideas about how to do Back Extensions w/o a Roman Chair?

Adding strength to more core - specifically my lower back - is what I need to work on.

Thanks again for the helpful tips.

Ted

[galya]

How about cable pull throughs instead of hypers? Would that work? I haven't used a hyper bench in years to be honest. Good luck to you!

[Blackjack]

Thanks for the input Galya! Unfortunately, I workout at home and have no cable station.

Thanks anyway.

Ted