With many athletes at the bottom of the squat there is something strange. This phenomenon was given the name of "rounding of the waist," and if it is sufficiently noticeable, the risk is high not to finish the exercise and damage the back. And you should know about it!
Deep squats are a delicate matter. On the one hand, for the athlete there is nothing worse than crouching with an unbearable working weight of a quarter of the normal amplitude. On the other hand, if an athlete decides to discard a couple of discs and sit down to the full depth, he is poured with an even bigger gash of criticism, besides, the next day he risks waking up with the strongest muscle pains.
Admit it, the coach shouted at you: "Below. Lower. Stop! Do not round your back! "
What is commonly known as "rounding of the back" occurs at the bottom of the squat when the pelvis starts to fall and leaves under the trunk. And when it is placed too noticeably, your lower back is at high risk.
You could see people who are struggling to avoid rounding the waist. As a rule, they start crouching with an unnaturally concave back. Or they come out of an ideally executed squat with the slightest signs of lowering the pelvis, blame themselves too much and try all the supporting exercises that were ever mentioned in the messages on the forums.
It's time to clarify. It is very important to achieve good flexibility and coordinated joint work, especially if you train with large weights in basic exercises such as sit-ups. But, as in the case of the transfer of knees above the stop line, the value of the pelvic deviation is greatly exaggerated and made from a fly of an elephant. It's all about the degree of expression and individual features of the physique – sometimes your actions aimed at preventing the problem only aggravate the situation.
Let's start with the basics. In the lower phase of squatting, and for that matter, during the execution of any other exercise, the lumbar spine may be in one of three positions: a bent "round" back, neutral and concave.
a) bent; b) neutral; c) concave
With a lot of weight on the shoulders – and even with a relatively small weight – rounding of the waist, no doubt, is a great danger. Nevertheless, many champions of ideal technique and fitness experts are horrified when they see the slightest deviation of the pelvis in the lower phase of the squat. They are guided by good intentions, but they often shout "you bent your back" when, in truth, there is a neutral bending of the waist.
Keeping the cargo with a straight "neutral" back is safe and does not affect the power indicators. A slight rounding of the back is to some extent even necessary, to move from a concave waist to a neutral position. That's right: you can be a strong, flexible athlete with the ideal squat technique, even if in the lower phase of the movement you have a slight lowering of the pelvis.
Look at weightlifters of the Olympians, or on any strongest athlete who performs full-amplitude sit-ups, and you will see that at the bottom point their loins go into neutral position. A slight rounding is present in each repetition, and this helps keep the back straight, rather than concave. If you do one repetition with a concave back, then you will have to call your manual therapist urgently.
How do you know if you round the waist within acceptable limits or not? This will help you experience and a trained eye. Review the video on the correct squatting technique, ask for advice and ask the opinion of the person who understands this, and then include this element of technology in your repetitions. So you will be on the right track.
How to deal with rounding of the lower back
So, your friend and trainer looked like you're squatting, and made a verdict: you're too round your lower back. What does it mean? As a rule, at least one of the factors listed below is involved in this.
1. Inadequate stretching of the muscles of the hamstrings
If your muscles are not stretchy enough, you most likely start squatting with the pelvic deflection, when the hip flexors pull the lower back. This leads to a distinct arc, which is noticeable in many people in the upright position of the body. When you sink while squatting, your muscles pull the pelvis and create a premature rounding while moving.
Decision: First of all, work on the flexibility of the pelvic floor muscles. Squats goblet and squats with a bar above the head are great for this purpose. Both movements teach you to squat with a straight back and open hips. When properly performed, the pelvis "learns" to move along the correct trajectory, which increases flexibility and prevents rounding of the waist. For beginners, I recommend exactly goblet sit-ups, as this is the shortest and simplest way to improving squatting techniques.
Each of us has his anatomical features, and the exact location of the acetabulum on the pelvic bone is also different. Some find that in order to avoid strong rounding of the waist, they need to squat with a wide setting of the legs, while others prefer the starting position with a small distance between the feet. In some people, the acetabulum is deep, and this prevents them from performing full-amplitude squats with any width of the setting of the legs. Trying to force themselves to perform this movement, they face discomfort and pain in the pelvic region.
Decision: Study your body, work on fine tuning. Try different initial positions of the legs, and if none of them works, go to the alternative options for squats. There is no law that obliges you to do sit-ups with a barbell on your shoulders!
For tall guys, increasing flexibility in the ankle can be key in the context of revealing their potential in squats. Your ability to dorsiflexion (movement of the foot upwards) is very important in terms of preventing dangerous rounding of the waist in deep squats. Whatever you say, the ability to get your knees a little behind the stop line is necessary for most of us to safely squat – especially frontal squats – and reduce the tangential load on the lower back.
Squat better, crouch more often
I can name a lot of ancillary exercises that help to minimize lumbar rounding, but I believe that practicing the technique in the squatting process will be the right decision. Use all kinds of sit-ups to increase your flexibility and mobility. Then connect corrective movements, for example, Peterson's exercise on the step-platform, split squats and full-amplitude knee extension for a thorough examination of small muscle beams.
If you put great hopes on squats, you need to leave pride behind the gym door and devote a lot of time to becoming competent squatting even before you start to squat with a lot of weight. I recommend to sharply reduce the working weight and systematically produce the right trajectory of motion in order to lay the foundation for long-term growth of muscle mass and strength indicators!
to breathe it is necessary behind a board with the strained muscles a cortex not to stick out a stomach a belt it is better to raise more close to a thorax so va beret in it top of a press do not forget at rising to stretch a floor sideways stop closer to the heels
Yes, I agree with the comment above. The article is very efficient! You can put it in the top articles. I personally helped with this problem .
Alex hello – a clue with an increase in the width of the grip the deflection in the lower back increases in addition, if only they squatted even more, pull back the coccyx, which contributes to the even greater tension of the back and creates an impetus to the rise from squat keeping the chin parallel to the floor. This contributes to a deeper inspiration with a raised chest tense slanting muscles of the press that keeps the cores