[quote]Chris Colucci wrote:
So I decided to start my buddy, a newbie, on the starting strength routine. We started off foam rolling and doing some basic warmups. Afterward I introduced him to the basic front squat
Just to be clear, you’re tweaking the Starting Strength plan a bit, yes? Any particular reason?
I’m tweaking it because he lacks the form to perform the squat and deadlift properly. His lower back rounds, does not grasp the concept of the neutral spine. Besides he can barely do 20 good pushups. If a person cant do bodyweight, why hand them a barbell so eagerly?
I then decided to make him stretch out his hip flexors and perform some over head squats, still his form failed immediately.
He failed at the front squat, so you progressed him to a more difficult squat variation? Does not compute. What was the logic behind going to overheads?
I tried overhead because it would force his lower back to still in a good position, any rounding of the lower back would make him loose his center of gravity. Apparently, it didnt work out.
I even tried make him do the wall squat, he could only go down to about a 1/2 position.
Not sure if we’re thinking about the same exercise. Are you talking about:
or C: http://backandneck.about.com/od/deskexercises/ht/wallsquat.htm
Option A of course!
Any idea on how to teach the squat?
Call me boring, but did you try having him do an old fashioned, bodyweight-only squat? If he can’t get a dozen or so reps with good technique (if his heels come up [which could be as simple as a stance width issue], he can’t hit the depth [could be flexibility, could be a hundred things], etc.), he probably shouldn’t jump under the barbell with another admitted beginner teaching him.
He only did a few reps and sets. I am now working with him with the bodyweight squat, and some front squats with limited range of motion. A range of motion where he can go without rounding his lower back. I’m now advising him to stretch out his hips, calves, and hip flexors.
Your intentions are great, but the implementation is off. You’re asking us to tell you how to tell him to train right. It’s a telephone game that’s bound for confusion. Have him consider picking up a session with trainer at your gym, or better, the two of you both do a session with someone.
But I don’t want you chipping in your two cents during that session too often. More like, after the group session, you can refer back to what the trainer was saying. “Jimmy, it’s like when the trainer told you to do this, do it this way.” Make sense?
especially the idea of neutral spine? I’ve tried to make him push his ass out, but his lumbar spine still remained somewhat flexed.
What type of ROM does he have in an unloaded, bodyweight only Romanian deadlift/good morning/toe touch?
He can get into a 1/2squat with bodyweight without rounding his lower back. He cannot even maintain a neutral spine on the deadlift, I will refrain from teaching this movement until he grasps the concept of neutral spine.
I’d use manual reinforcement. Have your fingertips on his lower back and verbally cue him to straighten out when he starts to flex there. Remind him to keep the shoulderblades back and “high” towards the ceiling behind him.[/quote]
I’ve tried! Right Now I’m thinking of putting an ice cube, to show him how it feels to arch his spine, I know that hyperextension, but at least it could serve as a first step to teach him how to move his spine? Crazy idea, perhaps worth a try?