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    Lifting friends, help me out with my squats here - I've struggled for literally years to get my form down and had a bunch of different injuries and still not fixed it.

    When I trained with Cucumber on Monday, he pointed out that I squat 'low bar style' even though I squat with the bar high, which is 100% not something I've been trying to do. I also stumbled across this article today, which made me aware I've been using one specific cue this whole time, even when varying absolutely everything else: I've been trying to extend my lower back in order to avoid it flexing. I do brace my core as well, but keeping my lower back tight is always something I try hard to do.

    Have I been doing it wrong this whole time? Do you agree with the author that this is a bad cue, and could it explain any of the issues I've had? E.g. buttwink, back spasms etc. etc. It sounds counter intuitive that extended my spine could be the cause of not being able to stop it flexing, but the author here does make the vaguely sensible point that it could cause me to sit back, which then means I have to flex in order to maintain balance. Does this make any sense? am i doin it wrong?


    Angry cucumber
    Motorbiker
    BKS
    RobJ93
    Unistudent77
    Slumpy
    Gone Revising II
    In One Ear
    Appeal to reason


    probs forgot people sorry
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    I'm confused about how you are thinking about it TBH

    I've never had one cue I always think about. I look at my technique, find areas for improvement, drill that, move on. If you have just always focused on one then you're probably neglecting really working on your technique because there's more to it than any one cue. When I brace my core, my lower back tightens as part of that, I've never felt like it's something I need to think about. If you keep having to think about it then I suspect you're not bracing right. And isn't butt wink by definition being too extended?


    I suspect you need to stop thinking about this specific bit and just focus on what would make you squat more vertical, less sat back so you are doing a proper high bar. If you start doing that then there will be less pressure on your back which should help
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    (Original post by BKS)
    I'm confused about how you are thinking about it TBH

    I've never had one cue I always think about. I look at my technique, find areas for improvement, drill that, move on. If you have just always focused on one then you're probably neglecting really working on your technique because there's more to it than any one cue. When I brace my core, my lower back tightens as part of that, I've never felt like it's something I need to think about. If you keep having to think about it then I suspect you're not bracing right. And isn't butt wink by definition being too extended?


    I suspect you need to stop thinking about this specific bit and just focus on what would make you squat more vertical, less sat back so you are doing a proper high bar. If you start doing that then there will be less pressure on your back which should help
    Yeah that makes sense. To be clear, I dont mean that's the only cue that I focus on - just that it's the only thing I haven't changed when fiddling everything else because I thought it was important for safety.

    I thought buttwink was where your butt tucks under your spine etc as your lower back starts to round/flex at the bottom of the squat, that's just terminology though so doesnt really matter!

    Thats good advice, I think I've got so used to forcibly extending that it'll be a real effort not to, but I should try it and focus more on the upright etc

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    In terms of bracing I like this. It's about more than just the lower back.

    [fingers crossed this is the right video, it is the right person on the right other persons channel, just about to leave for the gym]
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    TSR Support Team
    Beautiful vid Gone Revising II
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    Chris Duffin has a video just on bracing too, probably worth checking it too
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    I was under the impression buttwink was caused by pelvic instability through a lack of bracing. I resolved mine through thinking about taking air in and forcing it down into my diaphragm.
    In terms of cues, all I think about is twist feet into floor and sit back. I have low bar position and mechanics with a relatively narrow stance
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    (Original post by Implication)
    Lifting friends, help me out with my squats here - I've struggled for literally years to get my form down and had a bunch of different injuries and still not fixed it.

    When I trained with Cucumber on Monday, he pointed out that I squat 'low bar style' even though I squat with the bar high, which is 100% not something I've been trying to do. I also stumbled across this article today, which made me aware I've been using one specific cue this whole time, even when varying absolutely everything else: I've been trying to extend my lower back in order to avoid it flexing. I do brace my core as well, but keeping my lower back tight is always something I try hard to do.

    Have I been doing it wrong this whole time? Do you agree with the author that this is a bad cue, and could it explain any of the issues I've had? E.g. buttwink, back spasms etc. etc. It sounds counter intuitive that extended my spine could be the cause of not being able to stop it flexing, but the author here does make the vaguely sensible point that it could cause me to sit back, which then means I have to flex in order to maintain balance. Does this make any sense? am i doin it wrong?


    Angry cucumber
    Motorbiker
    BKS
    RobJ93
    Unistudent77
    Slumpy
    Gone Revising II
    In One Ear
    Appeal to reason


    probs forgot people sorry
    I think the important squat cues are brace your core by forcing your stomach out into your belt, Elbows down and pull down as hard as possible on the bar, the ground yourself using your big toe. Then ass back (whilst not breaking anything else) then squat. Tbh i'd just watch the chris duffin squat video.

    https://www.youtube.com/watch?v=U5zrloYWwxw
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    FitNotes Workout - Monday 9th January 2017

    ** Flat Barbell Bench Press **
    - 20.0 kgs x 10 reps
    - 40.0 kgs x 6 reps
    - 52.5 kgs x 5 reps
    - 52.5 kgs x 5 reps
    - 52.5 kgs x 5 reps
    - 52.5 kgs x 5 reps
    - 52.5 kgs x 5 reps
    - 52.5 kgs x 5 reps
    - 52.5 kgs x 5 reps

    ** Chin Up **
    - 72.1 kgs x 4 reps
    - 72.1 kgs x 3 reps
    - 72.1 kgs x 3 reps
    - 72.1 kgs x 2 reps
    - 72.1 kgs x 2 reps
    - 72.1 kgs x 2 reps
    - 72.1 kgs x 2 reps
    - 72.1 kgs x 3 reps
    - 72.1 kgs x 2 reps

    ** Incline Barbell Bench Press **
    - 20.0 kgs x 10 reps
    - 40.0 kgs x 9 reps
    - 40.0 kgs x 9 reps
    - 40.0 kgs x 9 reps

    ** Barbell Front Squat **
    - 40.0 kgs x 3 reps

    ** Barbell Squat **
    - 40.0 kgs x 5 reps
    - 60.0 kgs x 3 reps
    - 72.5 kgs x 5 reps
    - 72.5 kgs x 5 reps
    - 72.5 kgs x 5 reps
    - 72.5 kgs x 5 reps

    so so much nicer, hopefully a result of the advice and not just a fluke!

    ** Rippetoe Row **
    - 50.0 kgs x 8 reps
    - 50.0 kgs x 8 reps
    - 50.0 kgs x 8 reps

    ** Lateral Dumbbell Raise **
    - 2.5 kgs x 9 reps
    - 2.5 kgs x 9 reps
    - 2.5 kgs x 9 reps

    ** Rear Delt Dumbbell Raise **
    - 2.5 kgs x 9 reps
    - 2.5 kgs x 9 reps
    - 2.5 kgs x 9 reps

    ** Barbell Curl **
    - 22.5 kgs x 10 reps [PR]
    - 22.5 kgs x 10 reps
    - 22.5 kgs x 6 reps

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    This morning

    simple six, limber eleven, kneeling ab roll out to limit of shoulder flexibility x 8

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    new stats available from fit notes now...

    FitNotes Workout - Wednesday 11th January 2017
    Total Volume: 7,467.3 kgs
    Total Sets: 44
    Total Reps: 248

    ** Dead Stop Overhead Press **
    - Total Volume: 1,575 kgs
    - Total Sets: 9
    - Total Reps: 50
    - 20.0 kgs x 10 reps
    - 30.0 kgs x 5 reps
    - 35.0 kgs x 5 reps
    - 35.0 kgs x 5 reps
    - 35.0 kgs x 5 reps
    - 35.0 kgs x 5 reps
    - 35.0 kgs x 5 reps
    - 35.0 kgs x 5 reps
    - 35.0 kgs x 5 reps

    ** Chin Up **
    - Total Volume: 2,300.8 kgs
    - Total Sets: 12
    - Total Reps: 32
    - 71.9 kgs x 4 reps
    - 71.9 kgs x 3 reps
    - 71.9 kgs x 3 reps
    - 71.9 kgs x 3 reps
    - 71.9 kgs x 3 reps
    - 71.9 kgs x 3 reps
    - 71.9 kgs x 3 reps
    - 71.9 kgs x 3 reps
    - 71.9 kgs x 2 reps
    - 71.9 kgs x 2 reps
    - 71.9 kgs x 2 reps
    - 71.9 kgs x 1 rep

    ** Flat TnG Barbell Bench Press **
    - Total Volume: 1,227.5 kgs
    - Total Sets: 5
    - Total Reps: 31
    - 20.0 kgs x 10 reps
    - 40.0 kgs x 6 reps
    - 52.5 kgs x 5 reps
    - 52.5 kgs x 5 reps
    - 52.5 kgs x 5 reps

    ** Underhand Barbell Row ** (Group 1)
    - Total Volume: 960 kgs
    - Total Sets: 3
    - Total Reps: 24
    - 40.0 kgs x 8 reps
    - 40.0 kgs x 8 reps
    - 40.0 kgs x 8 reps

    ** Ab-Wheel Rollout ** (Group 1)
    - Total Volume: 0 kgs
    - Total Sets: 3
    - Total Reps: 15
    - 5 reps
    - 5 reps
    - 5 reps

    ** Klokov Press ** (Group 2)
    - Total Volume: 540 kgs
    - Total Sets: 3
    - Total Reps: 24
    - 22.5 kgs x 8 reps
    - 22.5 kgs x 8 reps
    - 22.5 kgs x 8 reps

    ** Rear Delt Dumbbell Raise ** (Group 2)
    - Total Volume: 60 kgs
    - Total Sets: 3
    - Total Reps: 24
    - 2.5 kgs x 8 reps
    - 2.5 kgs x 8 reps
    - 2.5 kgs x 8 reps

    ** Rope Push Down ** (Group 3)
    - Total Volume: 504 kgs
    - Total Sets: 3
    - Total Reps: 24
    - 21.0 kgs x 8 reps
    - 21.0 kgs x 8 reps
    - 21.0 kgs x 8 reps

    ** Face Pull ** (Group 3)
    - Total Volume: 300 kgs
    - Total Sets: 3
    - Total Reps: 24
    - 12.5 kgs x 8 reps
    - 12.5 kgs x 8 reps
    - 12.5 kgs x 8 reps


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    Nice upper volume bruh.
    Try rear delt flys with some light dumbbells. Would really recommend
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    (Original post by RobJ93)
    Nice upper volume bruh.
    Try rear delt flys with some light dumbbells. Would really recommend
    Rear delt flies and rear delt dumbbell raises are pretty much the same thing, no?
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    (Original post by In One Ear)
    Rear delt flies and rear delt dumbbell raises are pretty much the same thing, no?
    That'll teach me for not reading properly
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    (Original post by In One Ear)
    Rear delt flies and rear delt dumbbell raises are pretty much the same thing, no?
    (Original post by RobJ93)
    That'll teach me for not reading properly
    Is there actually a difference? I've often wondered!

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    basically 3 rep records today 😃


    FitNotes Workout - Friday 13th January 2017
    Total Volume: 6,542.5 kgs
    Total Sets: 22
    Total Reps: 167

    ** Flat Barbell Bench Press **
    - Total Volume: 1,070 kgs
    - Total Sets: 3
    - Total Reps: 28
    - 20.0 kgs x 10 reps
    - 40.0 kgs x 6 reps
    - 52.5 kgs x 12 reps

    how was this not a pr???
    either way, beat goal by 2 reps

    ** Incline Barbell Bench Press **
    - Total Volume: 1,400 kgs
    - Total Sets: 4
    - Total Reps: 40
    - 20.0 kgs x 10 reps
    - 40.0 kgs x 10 reps
    - 40.0 kgs x 10 reps
    - 40.0 kgs x 10 reps

    ** Barbell Front Squat **
    - Total Volume: 120 kgs
    - Total Sets: 1
    - Total Reps: 3
    - 40.0 kgs x 3 reps

    ** Barbell Squat **
    - Total Volume: 995 kgs
    - Total Sets: 4
    - Total Reps: 16
    - 40.0 kgs x 5 reps
    - 55.0 kgs x 3 reps
    - 70.0 kgs x 1 rep
    - 80.0 kgs x 7 reps [PR]

    Goal was 5

    ** Deadlift **
    - Total Volume: 2,437.5 kgs
    - Total Sets: 3
    - Total Reps: 24
    - 60.0 kgs x 8 reps
    - 100.0 kgs x 5 reps
    - 132.5 kgs x 11 reps [PR]

    Goal was 8

    ** Barbell Curl ** (Group 1)
    - Total Volume: 480 kgs
    - Total Sets: 3
    - Total Reps: 24
    - 20.0 kgs x 8 reps
    - 20.0 kgs x 8 reps
    - 20.0 kgs x 8 reps

    ** Rear Delt Dumbbell Raise ** (Group 1)
    - Total Volume: 20 kgs
    - Total Sets: 2
    - Total Reps: 16
    - 1.25 kgs x 8 reps
    - 1.25 kgs x 8 reps

    ** Lateral Dumbbell Raise ** (Group 1)
    - Total Volume: 20 kgs
    - Total Sets: 2
    - Total Reps: 16
    - 1.25 kgs x 8 reps
    - 1.25 kgs x 8 reps


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    Thats a lot of deadlift reps, kudos.

    [also, you should try bent over straight arm dumbbell pulls ]
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    (Original post by Gone Revising II)
    Thats a lot of deadlift reps, kudos.

    [also, you should try bent over straight arm dumbbell pulls ]
    like a db row without bending elbows?

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    (Original post by Implication)
    like a db row without bending elbows?

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    sorry, to clarify I was trying to find another way to describe a rear delt flye.
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    (Original post by Implication)
    like a db row without bending elbows?

    Posted from TSR Mobile
    That being said, what you described sounds potentially an interesting lat exercise. I will try this next back day.
 
 
 
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