Squats and Weak core?

xsmilexforxmex

So I started stronglifts last week, day 5 yesterday. I noticed that while squatting at the 65lbs I leaned further over than I have been previously (something I stuggle with) and kept bringing my hips up faster than my chest/back. This caused by back to arch a bit and some lower back pain... When I focused to correct it I ended up stepping back about halfway up. So my question is, is there any advice on strengthening lower back/core that could help me with this(I'm guessing that's what it is?)? I don't want to end up with an injury and as it stands I feel I struggle with form the most on squats than any other excercise.

girlie100

Hips coming up quicker than torso is normally quad drive over core. Are you squatting low bar or high bar?

jstout365

There is a sticky with a boat load of core exercises.

But I would go with anything that Girlie has to offer about the quad drive.

xsmilexforxmex

Sorry for the delay, busy week!

Hips coming up quicker than torso is normally quad drive over core. Are you squatting low bar or high bar?

Low bar. I have also been told I lean too far forward - that's the biggest thing I struggle with.

There is a sticky with a boat load of core exercises.

But I would go with anything that Girlie has to offer about the quad drive.

Thanks, I'll check it out!


Video: http://youtu.be/zccQpSlg7zY
Did this real quick at home but hopefully it'll give some insight?

girlie100

Its a common mistake with low bar to dip your chest down further in order to get depth. Your stance looks OK on the vid although you were a little short on depth but without a bar its hard to judge.

When you squat with a lot of forward torso lean you are only firing your quads on the bottom inside portion by your knee, that's why hips come up quickly as they are trying to find the drive

Things to try and fix, deload down your weight and try and keep your torso more upright, the more upright your torso the larger portion of quad muscle your are engaging.

If the bar is really low then try positioning it just under them little bits on bones on your shoulder blades. The higher the bar the more upright the torso.

When you start to squat don't push your bum back, let your knees bend first and just let your bum drop between your legs. This will feel alien at first if you are used to pushing your bum back. You might want to play around with your stance and focus on just tracking your knees out

Once you get the movement right you should notice that you get drive much quicker from your quads. If you struggle getting depth squatting this way try raising your heels on a couple of plates

Happy squatting :drinker:

xsmilexforxmex

Thanks for the info!

xsmilexforxmex

Update: Video with 70lbs weight.

http://youtu.be/135E7teIqe8

Edit to add: Tried the going straight down thing, ended up with rt knee pain on the first set This is my 4th set and I went back to hip down first and trying to bring chest up before hips.

girlie100

yep looked better, just watch your depth.

If you keep that focus and work back to your original weight you were struggling with and see how you go.

The knee thing could just be stance, with the letting your bum drop you may have to play around with your stance.