Índice
Fuente: http://stronglifts.com/why-your-lower-back-rounds-during-squats-how-to-fix-it/
There are 2 reasons why his lower back rounds:
* Tight Hamstrings. When you Squat, your hamstrings pull the pelvis downwards which makes your lower back round. Normally, you have to Squat deep before this happens. Unless you lack hamstring flexibility.
* Weak Back. Now it’s not really a weak back, but I need to give it a name. What happens is that Wesley doesn’t know how to keep his back tight during the Squat. He loses lower back tightness. Yelling didn’t help.
How To Fix Rounding of the Lower Back. Keeping your chest up still applies. You can’t round your back if you keep your chest up. Keep your chest up on all exercises. Other things I have Wesley do:
* Hamstrings Stretches. Leg swings don’t work. He can’t keep his pelvis still. I make him do goodmorning hamstring stretches which he says hurt a lot. I understand he needs to do them more.
* Squat Stretch. Great exercise to stretch the adductors & get used to Squatting below parallel. Sets of 20-30 sec.
* Supermans. Picture below. Supermans teach him to use his lower back muscles so his back stays tight during Squats. Sets of 10 holds.
* Box Squats. His idea. He felt he needed a reference point to hit the same depth on every rep. I’ve added sets of Box Squats to his program.
There are 2 reasons why his lower back rounds:
* Tight Hamstrings. When you Squat, your hamstrings pull the pelvis downwards which makes your lower back round. Normally, you have to Squat deep before this happens. Unless you lack hamstring flexibility.
* Weak Back. Now it’s not really a weak back, but I need to give it a name. What happens is that Wesley doesn’t know how to keep his back tight during the Squat. He loses lower back tightness. Yelling didn’t help.
How To Fix Rounding of the Lower Back. Keeping your chest up still applies. You can’t round your back if you keep your chest up. Keep your chest up on all exercises. Other things I have Wesley do:
* Hamstrings Stretches. Leg swings don’t work. He can’t keep his pelvis still. I make him do goodmorning hamstring stretches which he says hurt a lot. I understand he needs to do them more.
* Squat Stretch. Great exercise to stretch the adductors & get used to Squatting below parallel. Sets of 20-30 sec.
* Supermans. Picture below. Supermans teach him to use his lower back muscles so his back stays tight during Squats. Sets of 10 holds.
* Box Squats. His idea. He felt he needed a reference point to hit the same depth on every rep. I’ve added sets of Box Squats to his program.
