Squat Question

[Entity]

I hit some PR's on my squat. Problem is when I lift my current max (~425) my upper body gets kinda left behind as my lower back buckles a little and I end up doing a rolled-back good-morning to lock out the weight...I know how hard this must be on my intervertebral discs. I guess its a lower back strength issue right? So should I do some heavy GM's? Could it be a form issue? I read a Dave Tate article on this but I forgot what it said and lost the link.
--any advice is appreciated as always.

 

[brachialis]

I'd have to say first and foremost.... FLEXIBILITY! Yep, It all starts with your ankle flexibility. Think about it. No, really think about it. If you have ankles, hips, that are not flexible you tend to rock forward. I had similar issues when I was younger. Stretch stretch stretch your calves both with your legs straight and with your legs bent (Stretch the gastroc and soleus) get that ankle flexibility...Stretch the groin, hams, quads, hip flexors!

In addition one thing that will really help is drive your elbows down throughout the squat. Keep your elbows forward and down throughout the exercise. It forces a straight back. When you start to round your back take note of where your elbows are. They're high...

Lastly, your abs and erectors are analogous... Meaning they assist one another. (I'm sure you know all this) For every heavy GM's you do you shouldn't neglect your ab work. People with rounding issues tend to improve with a tight midsection. Keep it tight throughout.

Lou Ferrigno suggested that you actually squat without a belt (Obviously lighter lbs.) that really forces you to keep straight and improves tightness in your midsection or he also suggested to actually turn your belt around so the wide part is in the front. That was his opinion....

 

[xcelbeyond]

I NEVER use a belt. But then again, I'm only squating 350# for 20 reps.

xcel

 

[Queefer]

Hey X, all joking aside, I didn't realize you were so strong. I gave up squatting 8 years ago because I hated it that bad and my knees hurt like crazy all the time.

 

[DamageInc]

Xcel, is that you in the pic (avatar)? ANd you can squat 350 for 20?

 

[xcelbeyond]

I really didn't think that's that much weight. I guess it ain't too bad for 51

I only go down to parallel, 'cause I know TOO MANY bros that have or got bad kness from doing deep squats. Kinda like doing deep bench presses - hitting chest up high to get a deeper stretch. This wreaks havoc on the shoulders.

You can ask feelnfit about my form as we worked out together when I was in his neck of the woods.

Yea that's me in the avatar - about 50 lbs ago (contest last year) - LOL

xcel

 

[fla+]

Stretch stretch stretch your calves both with your legs straight and with your legs bent (Stretch the gastroc and soleus) get that ankle flexibility...Stretch the groin, hams, quads, hip flexors!

I agree...but he needs stretch the shoulders and chest area too....it can improve his upper body position....The neck and head are also important...always look to the top...
Fla

 

[DamageInc]

350 is not necessarily a lot of weight...Its the 20 reps that is impressive. Good job bro. I can't rep any amount of weight for 20... LOL I am getting lightheaded just thinking about it

 

[Frank White]

It sounds like you are not staying tight through out the lift. When I see lifters fold over it usually means they have weak abs or they did not hold there breath through out the movement.

Frank "843.2 Squat" White

 

[Frank White]

I forgot to tell you my training partner is a moderator for Elite Fitness (Paul Childress) and is a world record holder in the squat with 1085. I am also a world record holder in the masters division. Always glad to help a fellow New Yorker!