I'm really trying my best not to become a purely crossfit/weightlifting type blog, but I noticed something yesterday while I was working out that I feel really needs to be touched upon.
During squats, it's very common that people are not able to stay upright with their spine. Aka, from the deep part of the squat, the first thing to go back up is the butt, and then the spine follows. This adds a great deal of stress to the lower back and is one of the reasons that a lot of people choose not to squat (even though it's one of the best exercises there is).
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| the bar is too high and too far forward |
A major contributing factor that I see, regarding people bending over through the spine during squats, is the placement of the bar. Far too often people place the barbell just below the bony part of the neck (the Cervical-thoracic junction for all you nerds out there). This is too far forward (think too close to the tip of the nose). To maintain an erect spine, I recommended holding the bar back further, just above the shoulder blades. That way the center of mass of your body with the weight is shifted further back, away from the nose. You'll be able to sit into your heels better, which keeps the stress off of your knees and low back, and onto the glutes and hips where it should be.
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| the bar is resting just above the shoulder blade |
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