I’d like to micromanage my form for squat.
I’m just trying to clarify this concept of back arch. I thought I was doing it correctly until I was doing some chest chin ups today and realized there are two places where I can arch my back.
A. I can either tilt my sacrum back and have the majority of my arch heavily focused on the sacrum, L5 region.
B. On the other hand, I can pull in around T6 to start the arch there.
C. Or thirdly, I can do both for a major arch.
Which arch is correct for powerlifting movements?
When I prep for a squat I squeeze my glutes. Again, I realized there are two variations of which I would like to clarify.
D. One method, I get a much tighter contraction when squeezing my glutes, but it also rotates my hips outward, pelvis forward, and turns the quads outward dramatically.
E. I also have found that I can squeeze glutes without the aforementioned hip rotation or pelvic tuck. This method produces a much less firm base as it feels currently.
The above glute squeeze then affects my concept of what “knees out” means.
If I use method D, my knees are already rotated outward slightly. By then forcing them out once I enter the hole my knees flare at a very wide angle and it’s hard to stay on track over the foot.
If I use method E, my knees stay over my foot and I can push outward, however I do not have the torque in my glute squeeze as I do in method D.
I hope this thread and its answers might clarify things for myself and others. I might be micromanaging my squat heavily, but I would like to improve. I would also like to prevent myself from future injuries.
My knees have recently started to get better after a few months of pain from muscle imbalances. I rarely find my hammies or glutes to feel used the days after squats even though I sit back as far as possible, knees rarely coming over toes. It’s almost always in the quads and front part of the hips on each side where legs meet body.
Piece by piece these each affect my squat dramatically as well as areas that ache and do not. I appreciate any advice you guys have to give.
Hopefully, this can help others in the future as well!