it might ‘sound retarded’ but some people find the cues to ‘pull yourself down’ and ‘sit into your hip flexors’ an effective fix for loss of lumbar arch:
Fine. As far as mental cues go, you do whatever you need to get it right.
[quote]as for piling more weight on the bar:
- learn to squat.
- load the squat.
if you can’t squat without weight what the hell you doing trying to load it up?[/quote]
I have never had to worry about ‘pulling myself down’. The weight does that for me. Focusing on controlling the descent, while not slowing it down much, and staying ‘locked down’ has always done well for me. I already posted that goblet squats are my favorite warm-up.
I’m not advocating piling on weight for a newb that squats like shit. If I’m trying to work on technique by doing unweighted squats, then yes, I’ll have to pull myself down. But with a weighted squat, there are better things to focus on than ‘sitting back into your hip flexors’.
[quote] i take back ‘stretch the hip flexors’ and replace it with ‘recruit the hip flexors’. i’d still advocate it for people who believe that the problem is that their hip flexors are tight and need to be stretched, though. i’d say ‘quit with stretching them and learn to recruit them instead’.
OK, I tell you what. Load up a barbell (just heavy enough to sink you into the hole). Hit the bottom squat position and hold it. Now, activating your hip flexors, pull your knees up farther toward your chest (that’s what hip flexors do). There are two things you’ll notice:
It didn’t do diddly shit for your squat, except maybe pull you down deeper into the hole (not where you want to be).
You will likely lose your lumbar arch.