posterior pelvic tilt in the hole

P

Proteinboy

2
i am pretty frustrated about this; i dont know why my lower back seems to lose its tightness in the bottom of the squat. i feel like in order to go below parallel, my pelvis has to tilt a bit.

i have taken months to try to re-learn the squat correctly and now i find out i have this problem. this is some BS!

should i just stretch the hamstrings and glutes? hold the bottom position of the squat with a straight lower back?

i bet karky can give me some advice; some people say that it is natural for the lower back to arch deep in the hole. is this true? i will take video of my squats and post them here very soon and ask for tips. i do low bar squats by the way.
 
Well, you always have to keep your centre of gravity inside your base of support (or basically at the heels/mid foot, since that's where you want the pressure to be). As you sit back, your centre of gravity moves back, so you have to lean forward (at the hips) and dorsiflex at the ankles to bring your entire body further forward. If mobility in either of these places aren't enough, you'll compensate by rounding your back in order to get more forward lean. If you don't use oly lifting shoes with a heel, I warmly recommend them for deep squats.

As for mobility, it's hip and ankle. You could also try a high bar squat, as that will move the centre of gravity further up and you need less forward lean in order to get it over your base of support.

Take a vid from the front and from the side. If you don't use a super narrow stance, your adductors might be the problem. Try to get into a deep squat position while you're holding on to something, as far down as you can, then arch your back (tilt your pelvic anteriorly) do you feel a stretch, if so, where?
 
i think it may be my adducters. i have very flexible hamstrings and glutes; probably have good ankle flexibility; but just incase what should i do for them?

should i just google how to stretch out the ankles and adductors?

and yeah, i like doing that deep squat while i hold onto something. seems to loosen things up. i feel it in the inner thigh(adductors?)

and i will also post video too. thankyou karky : ]
 
yeah, it's probably the adductors (inside of the tighs). They especially tend to limit it when you have a style where you use a wider than hip width stance and push your knees out (the way you should do it)

You can stretch them by being down in a squat position while holding on to something and arching your back.
You could also try something like this:


Get in a position like that that mimics your squat (knees as wide as when you squat, etc) then push back until you feel a stretch.
 
No problem mate!
 
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