Thread: Squat rx
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Old 09-30-2007, 10:42 AM
EricT EricT is offline
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Join Date: Jul 2005
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Good info. Especially on flexibility.

I was surprised with vid 2, though: goodmorings out of the hole. As I said the info on improving flexibility was great but he really glossed over the primary issue here and the solutions, to me, weren’t very efficient.

Goodmornings out of the hole are VERY often related to strength of the legs. That may be partly due to body type.

I understand why he mentioned quad dominance. Because it may seem like the idea is the weight is being shifted more onto the toes and therefore the quads. But the big point is the weight is being shifted onto the spinal erectors. If the only way you can get a weight moving is for it to be shifted to empahsise a certain muscle or group of muscles....it is because that muscle is the strongest.

When your hips come up first, transferring your weight to the back that can be because your back is simply the strongest link in the chain. Maybe you have long legs and a short back or whatever but it is simply your body’s way of using the parts that can get the job done. Your glutes and hams are too weak to get you out of the hole so the back takes over the lift turning it into a goodmoring. Pure and simple.

There comes a time when you simply need to strengthen certain muscles and then later on bring this strength to bear with lots of practice with the exercise in question. For goodmornings out of the hole it is best to focus on pure leg things that don’t allow the lower back to be a factor but also that really emphasize the the glutes, hams, and quads. Basically strengthen the weakest links.

I don’t see how goodmoring squats are going to do that and box squats, although they teach you how to use the hip muscles better, do not take the lower back out of it. You are simply trying to overcome it like it’s an issue of ‘form’ rather than pure mechanics.

I would use single leg stuff but also glute ham raises, stiff-legged deads, swing- thrus with a tight arch to emphasize glutes and hams and also pullthroughs used the same way. Basically anything closed-chain that can bring up all these things I mentioned.
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If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.
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