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ATG Squat = Bad for Lower Back?
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Mondy
Level 2

Join date: Apr 2006
Posts: 689

Well, I'm actually not here to argue whether or not ATG squats are bad for the lower back or not. Of course, if ATG squats are performed with a neutral spine then it will not be harmful for the lower back. However, I find it hard to maintain a neutral spine at the bottom of a ATG squat, my hips are WAY TOO TIGHT. Any exercises to help out?

I tried working at the bottom position of the squat, by holding onto the door and pushing my hips back. But I can only maintain a neutral spine at the parallel position.

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Defekt
Level 4

Join date: Aug 2007
Posts: 1182

If you cant go that low safely, dont go that low, and work on mobility.

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Mondy
Level 2

Join date: Apr 2006
Posts: 689

What mobility exercises do you recommend, I'm quite clueless when it comes to mobility.

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tw0scoops2
Level 3

Join date: Apr 2007
Posts: 897

I would think alot of flexibility in keeping a neutral spine lies in stretching the hip flexors, glutes, hamstrings.

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That One Guy
Level

Join date: Jan 2007
Posts: 3541

here


http://www.defrancostraining.c...

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fatcat
Level

Join date: May 2007
Posts: 194

look to your ankle/ calf area also.

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IrishMarc
Level

Join date: Mar 2006
Posts: 1019

Stretch out your hamstrings!

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machiajelly
Level 2

Join date: Apr 2008
Posts: 370

Squat Rx is extremely helpful

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Da Vinci
Level

Join date: Oct 2008
Posts: 515

My suggestion besides the obvious of stretching to improve mobility would be to drop your weight down to the point where you can comfortably complete the movement with the range of motion you desire without pain and then slowly increase your weight from week to week.

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Iron Dwarf
Level

Join date: Feb 2008
Posts: 16335

Da Vinci wrote:
My suggestion besides the obvious of stretching to improve mobility would be to drop your weight down to the point where you can comfortably complete the movement with the range of motion you desire without pain and then slowly increase your weight from week to week.


Nobody wants to hear that shit. But, you are right, DaVinci. I would sacrifice weight to obtain perfect and safe form.

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