Stronglifts 5x5 for Women

Join

Hips rising first in squats

spirit095
spirit095 Posts: 1,017 Member
in Social Groups
Hey! So I've been noticing that my form in the last 2 sets of my squats have turned to cr*p. I guess I get tired and my hips end up rising up quickly, and my torso comes up second. I know this is bad form and bad for my back, so I was wondering if you knew anyways to strengthen my form or muscle weaknesses.

I've been reading up on it and front squats seem to be mentioned a lot. Would that help correct this issue? Any other tips?

Thanks :)

Replies

  • CoadyMarie
    CoadyMarie Posts: 165
    I have this exact same issue. I think it might be because my core isn't as strong as my legs, but I'm in for suggestions too
  • alg121710
    alg121710 Posts: 16 Member
    I do this too sometimes and I think it's because the weights are too heavy. If I struggle and lift my hips I take a longer rest, and try to concentrate on my form. If you don't want to lower your weight maybe just do 2 or 3 reps in the last sets until you build up that strength. I am stubborn though, and always try to push through...I usually feel it in my back the next day.

    I'm also interested to hear other people's input.
  • CoadyMarie
    CoadyMarie Posts: 165
    Yeah I do find it happens most on the last couple reps when I'm tired or the first time I move up the weights. I usually stay put until I can get the form down.
  • spirit095
    spirit095 Posts: 1,017 Member
    I usually find that I have worse form when I'm tired. Maybe I'll switch to 3x5 on days I feel more fatigued.
  • hnsaunde
    hnsaunde Posts: 757 Member
    Are you doing high bar or low bar? If you're doing high bar, try switching to low bar for a while, see if that helps. If you don't want to or don't like low bar, then follow the normal deload procedure SL lays out, and work your way back up with good form :)
  • Fittreelol
    Fittreelol Posts: 2,535 Member
    Front squats are really good for this- probably why everyone says it ;) It's impossible to have your hips rise first in a front squat without losing the bar.
  • krokador
    krokador Posts: 1,794 Member
    Hips could be rising first because your bar path shifts forward when you hit the bottom. Really focus on keeping the weight to the back and outside of your feet, core tight and braced (think as if about to receive a punch in the gut) and make sure your flexibility isn't hampering your movement.

    Front squats, as stated can help to teach you were your issue lies. And actually I think the hips thing is more of a low bar issue, since you're already leaning forward more to begin with. I squat high bar and it's really hard to "good morning" the weight up (for me at least) since if I don,t stay upright enough the bar digs into the back of my neck and it hurts. I'd rather keep tight and avoid bruises! lol
  • spirit095
    spirit095 Posts: 1,017 Member
    Are you doing high bar or low bar? If you're doing high bar, try switching to low bar for a while, see if that helps. If you don't want to or don't like low bar, then follow the normal deload procedure SL lays out, and work your way back up with good form :)

    I'm doing high bar. I'll try those suggestions out and see what works.

    Thanks :)

Categories