IW I hate to Rip on anyone, you know? But sometimes it is just necessary. Ripp is an example of a coach whose IMAGE has grown beyond his ABILITY.
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Originally Posted by IW
'm guessing back rounding at the bottom due to lack of mobility and going too deep is the cause as well. Not very many people are flexible enough to do an A2G squat without rounding their back when they first start out doing A2G squats... myself included.
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Right on. What you basically have are very supple lower backs and very immobile hips and ankles...I mean commonly.
Your back is simply taking over for the lack of mobility where it sould be. If it didn't...this equilibrium we are talking about could not happen. This is an example of "the body doing what it has to do".
But of course Kane is right that you want a strong lower back. I think it is EXTREMELY important to define the nature of this strength though. You want a STABLE lower back. You want to be PROTECTED from dangerous end-range of motion.
Too often the standard advice is to "strengthen" the lower back. What they mean is learn to "flex" the back out of end-range of motion that it never should have been in in the first place. So achieving strength in the lower back could mean many things but what we want is stability and that goes hand in hand with mobility.
On the tight hamstring issue. I doubt that dong some hamstring stretches would resolve a butt wink. If this is the issue what you will want are direct mobility drills for hip mobility and ankle mobility.
Honestly, the hamstring thing recently has been turned on it's head and a lot of new things have been learned. But sufficeth to say that unless you have a proffesional doing muscle length testing and other things...mobility training will result in the mobility you need. But hamstrings are tricky. I'll post or link some stuff on that if I get the time..which is questionable.
There are other muscles that are easier to rely on DIY test for...like hip flexors.
The Dan John squat drills will help tremendously.
It's funny because I was going to post a whole thing on goblet/potato sack squats. I really love multi-taskers and those are two of the best multitaskers I know.
But in general what I have found is that it works best to handle mobility and stability somewhat separately at first.
So like the others are saying, for instance, when you squat only go as deep as you can stabilize. Which means the back stays set (the lower spine should not rotate under the hips and at first it would be great if there were minimal to no rotation there at all). So this way you are not comprimising stability (this risking injury) while trying for more mobility.
But the classic way that people advise is to simply try to squat deeper and deeper with the weight. It doesn't work well because something is always giving in.
What I advise is to tackle them separately then integrate them slowly. Which works faster even though it seems slow.
That's a lot of what you see in the Dan John video. Like when he is supporting people or having people lean against his legs he providing outside "stability" and showing them (a lot of them anyway) that they already have more mobility than they thought.
That could always be the case. You cannot go by your range of motion with the bar on because, as I said, mobility and stability are interrelated. Could be you can already do a perfect ass to grass squat without any butt wink, etc..but you can't stabilize it..see?
Anyway..good advice everyone and watch that vid.