T Nation

Flexibility Issues

I don’t really know if this is the right forum for this but here goes.
My lower back rounds at the bottom of my squat.
I’ve taken videos and I go well below parallel and it begins rounding when I go further than below parallel (ATG).
I’m sure this is a flexibility issue so could someone please give me some insight as to waht might be causing this rounding and some steps to fix it?

Also, I’ve tried to upload a video of me squatting so you can see what I mean but it doesn’t seem to be going through, can I get some tech support for that too?

Thanks

Hip and hamstring flexibility. Thats probably what most people are gonna tell you. Also, for me, I had the flexibility but just didnt know what a tight lower back felt like, so a couple of sets of box squats below parallel before squats helped.

Stretch your hip flexors, work on glute activation, do third world squats.

So what should I just stretch my hip flexors and hams twice a day or something?
And I’ll try box squatting for a couple of sets before I squat
Can you give me an example of glute activation? something like the exercise bird dog?
and third world squats is where you just sit down in a squat position right? because when I do that my back is horribly rounded

try pushing your hips back when you’re doing third world squats. Also, push your knees out and sit between your legs.

http://video.google.co.uk/videoplay?docid=-6529481301858251744#
This fixed mine. Do it every 2 days for a week, as well as some barbell step-ups (so your femur is past parallel when you are stepping up) and some reverse lunges. It’s all about hip mobility and pelvic tilt. Keep working on your hamstring/glute stretches and do glute bridges prior to squatting.

Also, this article, Problem 3. http://www.T-Nation.com/free_online_article/most_recent/whats_your_weak_link_3_solutions_to_strength_plateaus outlines some exercises to work on pelvic stability.

Hope this helps, it definitely helped me.