Super Charge Your Squat By Making 1 Simple Change Dont arch your back. Thats right. DO. NOT. ARCH. This may apply a bit more to high and mid bar squats than low bar but the actual reasoning or result of not arching applies to many strength and power activities (including low bar skwwaaatts). The reason for the no arch of the back is for a few reasons : 1. Most people cant arch their whole back musculature, just he mid, lower or upper, and many end up hyperextending the lower and injuring it. 2. Most people arent flexible enough or capable enough yet to arch their whole back without stretching out and deactivating their abs. 3. Arching tends to make most people reach their hips back way to far and good morning the feck out of their squats. The solution : Bracing Have a good friend punch you lightly in the gut and see what your abs and back do, alternatively do some barbell roll outs, or even some rows on a suspension trainer without letting your chest puff out. And you will see what the brace looks and feels like, this puts your spine in a very strong neutral position, so if it needs to round or arch slightly to adjust the bar path it can. An Extreme Example: Misha Ks no hand squat shows what I mean, traps/delts are slightly raised to dig into the bar and give them a groove to sit on, the abs are braced, shoulder blades are slightly back and the mid to low back is flexed enough to keep the torso rigid and UPRIGHT. Meaning the load is shifted to the legs, the legs produce the force through the torso into the bar, so we turn the back from being a mover of the weight into a transmitter of force. The Way to Learn the Brace : 1. take the empty bar and try doing some no hand squats as below, this will teach you control, body position and rhythm in the squat 2. Do barbell Roll Outs, RKC style Planks or other anti extension and rotation ab work to teach you how to brace those abs. 3. Include Single and double armed kettlebell front squats, barbell front squats, and goblet squats in your training. These wont just teach and strengthen the brace, it also gives you a ton of different ways to train the squat! #Strength #Power #NoHandSkwats #BraceDontArch https://youtube/watch?v=yloRKzSUQ84
Posted on: Sun, 18 Jan 2015 19:24:59 +0000
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