correct form squats/lower body

[cdanko]

How should I be concentrating my lower back when doing squats or dead lifts - a inward tilt of the pelvis or outward tilt. I've been experiencing tightness in my lower back, butt, and hamstrings lately and am wondering if I have been doing this wrong for all the years I've been doing these exercises. I tend to stick my butt out more than curl it under. What do you think?

 

[Gayle]

You don't want a rounded lower back...so based on your question, no inward pelvic tilt. Keep your chest up.

This site has some good queuing pointers on squat technique (ignore the head position on the first pic...that's just drama): http://stronglifts.com/how-to-squat-with-proper-technique-fix-common-problems/

ETA: If your form is good, I'd address the back, butt and hamstring tightness with some flexibility work...foam rolling, lotsa hip openers (hip tightness will affect other areas more than we realize), deep tissue massage always helps.

 

[jatbdp]

Gayle,

Thanks for the tips on squats, but I am more interested in your boxer! I have two female boxers and my parents have three males. Grew up with them and would never have anything else! Love your picture and will be going to http://www.secondchanceboxer.com!

Jennifer

 

[Gayle]

Thanks, Jennifer! The brindle boy in my pic is Rascal. He's 5yo and we adopted him through Second Chance (great organization). He's the love of my life.

Do you and your parents ever get the 5 boxers together? I can imagine that fun!

 

[jatbdp]

Thankfully, my parents live about 5 minutes away so I try to get all five of them together on the weekends provided the weather is good. I think I am happiest when they are all together and we can play in the back yard. I have a rescue brindle named Tessie and then a fawn, Sophie. My youngest, Sophie is the sister to my parent's youngest, Wolfgang. Then they have Amadeus and Beethoven--see any pattern there?! My husband tells me I can have as many boxers as I can afford. I think if I got rid of my husband I could afford more boxers!!

 

[Gayle]

My husband tells me I can have as many boxers as I can afford. I think if I got rid of my husband I could afford more boxers!!

He's a keeper!!

 

[Cathe Friedrich]

Hi Cdanko! Your lower back should be in neutral alignment. You should not purposely be tucking your pelvic area in or out. It should just remain neutral. The reason it may appear you are tilting out is because as you go down your buttocks will aim backward and your weight will shift into your heels. This visual may give the appearance of an outward tilt but your back should remain in the same neutral alignment it was in as when you were standing. Keeping the core enganged is what is critical when squatting or doing a deadlift as this acts like a natural supportive weight belt to the back.
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[/FONT]Good Luck!

How should I be concentrating my lower back when doing squats or dead lifts - a inward tilt of the pelvis or outward tilt. I've been experiencing tightness in my lower back, butt, and hamstrings lately and am wondering if I have been doing this wrong for all the years I've been doing these exercises. I tend to stick my butt out more than curl it under. What do you think?

 

[cdanko]

Thanks for answering me Cathe!! I don't know what is going on but my lower body from lower back to hamstrings have been really tight and crampy lately. Thanks again for the form tip.