Q&A: Low back position and squatting

Hey Mike, after reading your article yesterday on T-Nation I had a question. My low back always rounds when I squat deep. How can I fix this?





Thanks!





You know this is a simple question, yet the answer is quite complex. Very simply, it's always going to depend upon the specific limitatations of that person. Here are just a few of the issues that could be hindering their performance:



- Short/stiff hamstrings
- Short/stiff gluteals
- Weak back extensors
- Stiffness imbalance between hips and back extensors
- Poor muscle coordination of the "core"
- Poor technique

Those are just a few of the reasons I can come up with off the top of my head. Generally, the people Bill or I evaluate who can't squat deep have one or more of these issues going on.

So since I can't evaluate you, what can I help you with? Quite often, we see a stiffness imbalance between the hips (glutes, hams, etc.) and the spinal erectors. When we examine the properties that constitute stiffness, one of the key attributes, quite simply, is cross sectional area! A bigger muscle will be stiffer than a smaller oner. So how do we fix this? Get the appropriate area stronger!

While I'm not a big fan of back hyperextensions, I think basic back extensions should be a part of your program if you have this issue. After all, Olympic lifters have included back extensions in their programs for years and they have arguable the best squat technique. Obviously this isn't the only contributing factor to their squatting prowress, but I think it plays a role. Low back strengthening/hypertrophy work, coupled with mobility work for the hips should take you a long way.

Bill and I actually have an entire piece in the works on this topic. Our goal would be to make it a manual/DVD combo. Hopefully once I-FAST settles down a bit we can pull it together. This would include assessment techniques, training strategies, the progressions we use with clients, etc.

In the interim, get that low back stronger and get your hips as mobile as possible. Good luck!

Stay strong
MR

New AND Old-School Article of the Week

In this week's installment of the Old-School Article of the week, we're featuring an oldie but a goodie.

Plateau Busters!

If you can't break through your plateaus after reading this, you're screwed!

Nah, just kidding - but it should help quite a bit.

As well, I had a new article run at T-nation today. Here's the link:

Fix that Weak Link

In this article, I discuss ways to improve your low back health and strategies to keep you lifting heavy for a lifetime.

Stay strong

MR

The Angry Biomechanist, Part II

In our second installemnt of the Angry Biomechanist, we're going to discusss the rotator cuff and why it's so important.

We hear all the time about how so-and-so has torn their rotator cuff, or that we need more rotator cuff strengthening in our programs. My goal for you here today is to see what exactly the rotator cuff does in real-life.

When we lift our arms overhead, we get movement from both the scapulae (shoulder blade) and the gleno-humeral (shoulder) joint. As the humerus rotates upwards, the scapulae also upwardly rotates to help you achieve full flexion or abduction of the shoulder.

The problem herein is when one of three things happens:

- You lack extensbility in the thoracic spine

- You fail to have good upward rotation of the scapulae

- Your rotator cuff is weak and fails to depress the humerus

In any case (and most definitely if ALL THREE are occuring), you get impingement of the rotator cuff tendons. Now keep in mind you ALWAYS have some impingement; you always have some friction. The issue is when you go from a normal amount of friction/compression to something greater due to mechanical dysfunction.

If you lack scapular upward rotation, I'd highly recommend checking out Bill Hartman and I's "Push-ups, Face Pulls and Shrugs" article featured previously at T-Nation. This, combined with the Inside-Out warm-up, should get your scapulae moving much more efficiently. And while I didn't discuss it in-depth in this blog post, addressing your T-spine is critical as well. If you lack T-spine extension, your scapulae will never get into the appropriate positions.

If you lack 'cuff strength, you could do a lot worse than checking out Eric Cressey's first feature article at T-Nation, "Cracking the Rotator Cuff Condundrum." I'm sure there are a few things he'd remove now (like the muscle snatch, as I recall) but it will get you started with some basic 'cuff exercises. I also wrote a piece that focuses on external rotation movements titled "Shoulder the Load."

Finally, I think we all agree that those who have stiff posterior shoulders and lack internal rotation ROM would benefit from some dedicated internal rotation work that focuses on the subscap, but that's a little off topic in regards to this post.

Remember, when looking to optimize upper extremity function you have to know how all the separate components work. Once you've isolated things out, though, the goal is to bring up the deficits and re-integrate them into functional, real-world movements. Good luck!

Stay strong

MR

Q&A from Friday's Post

This was originally posted as a comment but I figured I'd throw it in here...

Hi Mike. I currently have neck soreness and tightness all the time. It definitely affects my ROM, but some days are worse than others. What would you recommend?

Do you cover how to deal with this in "Inside Out"?

Thanks, Paul

Thanks for the question Paul! While we don't cover neck pain directly in Inside-Out, we cover a lot of fundamental relationships that could be producing your neck pain.

Now keep in mind there's a lot of speculation going on here, especially since I've never seen you or evaluated you in person. But here are some issues I typically see in people who have neck pain. Some, if not all, may apply to you.

- Terrible thoracic spine posture. Generally, these people have a wicked thoracic kyphosis, which forces the head/neck forward to balance the body's alignment. Obviously, anything that deviates from the norm is probably going to put undue stress on the body. Basically, your neck is forced to keep your head level and eyes up, which is very taxing on the posterior neck musculature.

- Poor alignment throughout the day. Quite simply, your body gets very "efficient" at sitting in a slouched or hunched over position. If you sit at a desk, clean up your posture throughout the day! We actually cover this in-depth in the "Behavior Modification" section of Inside-Out. For sleeping, an orthopedic pillow could make a big difference, too.

Again, this comes back to improving your t-spine alignment and getting your neck back in a neutral alignment.

- Downwardly rotated scapulae. Assuming your neck/thoracic spine are in good alignment, I often see excessive downard rotation of the scapulae in people with neck pain. The rhomboids and the levator scapulae work synergistically to promote downward rotation, and there seems to be a definite cause/effect between a tight levator scapulae, neck pain and even headaches.

In this case, definitely check out Bill and I's article featured previously at T-nation titled "Push-ups, Face Pulls and Shrugs." This will cover the training aspect w/regards to getting those scapular upward rotators stronger and lengthening the short/stiff levator scapulae. A good soft-tissue specialist could play an integral role as well.

Again, a lot of speculation without examining you in person but I'd take a closer look and see how much of this applies to you. Good luck Paul!

Stay strong

MR

Old-School Article of the Week

Today's edition is an article I wrote for T-Nation several years ago titled Single-Leg Supplements. In it, I discuss all kinds of single-leg exericses and their variations. Enjoy!

Stay strong
MR

Old School Article of the Week

In this edition of the Old-School Article of the Week, I've rehashed an article for T-Nation titled "Designer Athletes".

This was written several years ago as an off-season program to help guys transition back into strength work in the off-season. My goal wasn't to include plyos, running, etc.; rather, I just wanted to lay a foundation with strength work before getting into multi-faceted training down the line.

Enjoy!

Designer Athletes

Stay strong
MR

Who is this guy?

When looking to get with a potential trainer or coach, this is a great question to ask. Now that we're firmly planted in the Internet age, virtually anyone can proclaim themselves an expert or world-class coach. I'm the first to admit that my status in the industry has been highly elevated due to the fact that I've written for sites like T-nation for quite some time. If I'm actually worthy of that status or not is up to you as a consumer to determine!

So how do you cut through the BS and really determine if someone is good? Here are a few options you can employ:

- If they have a website, thoroughly review it. Do they have articles, blogs, and/or other informational materials that help demonstrate their competence? Keep in mind there's more to sounding smart than bashing others! What techniques do they use to achieve success? What are their philosophies on training/coaching? This will give you a better idea of how they train and if their thoughts/philosophies mesh with your own.

- What is their current status as a trainer/coach? Are they actually training people themselves? Don't be surprised to find out that many internet personalities actually train very few people!

At I-FAST we offer a 14-day trial membership - anyone can come in off the street and get assessed, get an individualized program produced, and train for free to determine if they like the program and us as coaches.

- Finally, and possibly most importantly, ask the other clients/athletes that train with this coach/trainer. Are they delivering results? Do they educate them? Are they achieving their goals? You can talk a big game, but the bottom line is if you deliver to your clients. I'm confident that anyone who works with Bill, myself or any of our future employees will be able to vouch for our competence.

If you're interested in hiring a trainer or coach, doing a little research can go a long way to helping you achieve your goals. Good luck!

Stay strong
MR

Old School Article of the Week

Push-ups, Face Pulls and Shrugs for Healthy Shoulders

When Bill and I came together to write this article, I had no idea how well it would be received. Instead of following the old-school dogma of mindlessly pairing a horizontal press with a horizontal pull, we've tried to explain why scapular movement is more important than the plane of movement when trying to create muscular and joint balance.

If you haven't read this article before, be sure to check it out now - at the very least, you'll get some cool new exercise ideas!!!

All the best

MR

Old School Article of the Week

I had started this a while back, but after vacation and the gym opening I lost my rhythm a little bit. Now that I'm back in the blogging saddle, expect an old-school article of the week.

And the selection this week is (cue drum roll please....)

10 Tips for Flawless Squattin'

I wrote this article several years ago when I was going full-steam ahead with powerlifting. Whether your goal is to get big, get strong, or just get a huge squat, be sure to check this article out!

Stay strong
MR

Old-School Article of the Week

From time to time, I'm going to re-post an old article that many of you may be unfamiliar with. Today's article, 10 Tips for Flawless Squattin', is one of my all-time favorites. Enjoy!

10 Tips for Flawless Squattin'

Stay strong
MR

Great info from Dave Tate

I'm not sure how many of you read T-Nation, but if you don't you owe it to yourself to check out the two part article series that they've recently posted by Dave Tate.

I've cut/pasted an excerpt here, as it was something I was thinking about myself just the other day.

Here goes...

____________________________________________________________________
Do the Stuff You Suck At

You ever wonder where your weak points come from? They're a combination of your strengths overpowering the rest of your skills, and you simply not doing the stuff you hate to do.

Think about it, if your abs and core stability are your weak points, is it because you're training them too hard or too often? Not on your life. Show me a weak point, and I'll show you a movement that isn't being trained because the athlete doesn't like to do it.

Is this something you hate to do? Then do it.

Let me tell you about how I discovered this secret.

It was at the IPA Worlds (a.k.a. the York Barbell Hall of Fame), my first meet after a nine-month hiatus. I had taken some time off to heal up, regroup, and push my bodyweight up higher. I was looking forward to this meet, because my training was going very well, and things seemed to be going my way. My warm-up for the squat attempts felt great, fast, and very explosive. I was definitely getting jacked up about the meet.

I was on deck, next up. My wraps were on, tight as hell, and I was ready. The moments right before I hit the chalk are the best moments of my life. The anticipation, the aggression, the work it took to get to this moment are unmatched.

Finally, over the loudspeaker came the words I'd waited nine months to hear, "Load the bar to 860 pounds for Dave Tate." It was a weight I'd squatted several times before, and it was to be my opening attempt. Full of rage, I began chalking my hands.

This is the moment with every big lift that I "detach" from myself, and go on autopilot. Rarely do I remember anything from the time I leave the chalk box until after the lift.

However, this lift I do remember, because I couldn't get it out of the rack.

I remember trying to stand up with the weight, but I couldn't budge it. It felt welded to the rack. I tried a few times and still nothing. This pissed me off to no end, so I stepped back and increased my rage as high as I could, got back under the rack, and nothing.

My helpers stepped in and pulled me from the rack. Needless to say, this was not a good moment for me. Nine months of training and I couldn't get my damn opener out of the rack.

Just then, I heard Louie Simmons call out, "Dave, you're done. Pull out." I glanced back at him, figuring he was just trying to piss me off. But he looked straight at me and said, "I'm serious, Dave. You're done. Pull out, and we'll talk later. It's not worth what could happen right now."

Now, Louie Simmons is one of the best coaches in the world, and I was part of his team, the Westside Barbell Club. This club is known to be the strongest gym in the world and I was one of Louie's boys. I respect this man and trust him with my life.

So I pulled out, and spent the rest of the meet watching the rest of my team lift well, sitting there eating hot dogs and wondering what the hell my problem was.

On the drive home, I told Louie, "I don't understand what happened today. My training went well. I was strong as hell on everything in the gym."

Just then he stopped me and said something I'll never forget: "That's exactly your problem."

As we turned onto the Interstate, I sat there thinking that Louie was out of his mind. How could being strong in the gym be a bad thing?

How can being strong as hell in the gym be a bad thing?

"You know what you need, Dave?" Louie continued. "You need to do those things you suck at. You're at a point where your weaknesses are killing you, and you're doing nothing to address them. Your legs and upper back can easily squat a grand, but your abs and lower back can't squat 860 pounds. Which do you think you'll squat, 1000 or 860? What you need to be doing is reverse hypers and standing ab work!"

The simple truth hit me like a half-ton of iron. Louie was exactly right. In training, I hated doing reverse hypers and standing ab work. As a matter of fact, I hated alllower back and ab work, so to be honest,I skipped it most of the time.

Once again: your weak points are caused by doing what you hate to do. And this is the difference between competitive athletics and "working out." You can always get into better shape by doing things that you like to do, but to excel at a sport, you have to master doing the things that you hate to do.

So, for the next six months I trained my lower back and abs four days a week: once at the beginning of every session, and at the end of each session. At the Nationals in November, I squatted 900 pounds for the first time. For the next meet, I increased my torso training to six days a week, with three days being very heavy and three days being light.

In July, I went back to the IPA Worlds, the same meet I had to pull out of the year before. I squatted 860 pounds, then 905 pounds, and onto an easy 935 pounds.

While training for the 935 pounds, my main gym lifts that I had bragged were so strong were actually down 15 percent from the previous year, however, my torso strength was the strongest that it had ever been.

Thanks, Louie.
__________________________________________________________________

Whether you're a powerlifter, Olympic lifter, strongman, physique competitor or just someone who wants to look and feel better, this is great advice. Quite often, the things we hate doing in training are the very things we need to do the most.

Start training your deficiencies now and you'll see what a difference it can make.

Stay strong and have a great 4th!

MR

Random updates

It's been an interesting week overall. For the last 3 days I've been doing some fill-in duties at the local high school; they wanted someone to come in and do a mini-course on strength training, so that's been fun. I've been trying to convince the kids that this is stuff they can use the rest of their lives, and they seem to be really enjoying it. I also forget how easy it is to teach a newbie/blank slate to lift weights, versus re-programming someone who has been taught incorrectly.

The gym is progressing as we speak. There's a rumor on the street that the bathroom/shower buildout will be completed soon, so that means we might even be able to start moving in this weekend! That would be really cool, as I'm ready to get this thing up and running ASAP. In the interim Bill and I have been working hard on the website, and I've had a recent surge of article ideas I've been trying to wrap up. Luckily for me, when inspiration hits it doesn't take too long to flesh things out. Be on the lookout for new material from me on T-Nation, Elite, and even Muscle with Attitude.

I had some good friends in town from Nashville and Ft. Wayne this weekend, so it was great to re-connect and spend time with them. I feel like overall I'm much more "balanced" now than a few months ago - like I have a greater perspective on the big picture and life itself. I know, very philosophical for a meathead like myself ;) I guess I just feel like I'm in a good place right now - mentally, physically and spiritiually.

We'll see if that "balance" can stick around once the gyms opens!

Stay strong
MR

Response to yesterday's T-Nation article

Well I just had a pretty darn good post lined up, only to have it squashed by Blogger for some unknown reason. I'll do my best to re-hash it.

In case you missed the article yesterday at T-Nation, I've had a flood of e-mails to discuss my thoughts. The primary concern was that a few of the exercises that were written off were in Eric and I's M2 DVD, so let's cover the exercises one by one.

However, before I get into that, let me say this - I've met Nick before and he's a very bright guy. I agree with almost everything he said in the article. For the sake of learning, though, let's cover all the movements. I'll even put a little * by it if it was covered in the M2 DVD.

#1 - The Scorpion Twist*

Since Eric and I released M2 in December of 2005, there are a few things we've changed with our training philosophies. One of those things is a real focus on mobilizing the hips and thoracic spine, while working to stabilize the lumbar spine.

The scorpion twist, when done correctly, is effective at lengthening the hip flexors and activating the gluteals. The problem is, however, most people don't perform the movement correctly. Rather than moving via the hips, they move through the path of least resistance, which for them is the lumbar spine. This is a big no-no.

Quite simply, if you can't do it correctly or don't have a coach, don't include it.

#2 - Prone Alternating Supermans

I've never been a big fan of this exercise. For most it increases mobility around the lumbar spine, while totally negating activation of the gluteals. Agreed 100% with its removal.

#3 - Hip Crossover*

This is another exercise that I don't use as frequently, simply because it focuses on lumbar spine mobility vs. hip mobility.

If someone has nerve based issues I prefer the Yoga Twist or Cat/Camel exericses. Remember, these are't mobility drills as much as NEURAL FLOSSING exercises.

#4 - Iron Cross*

Much like the prone scorpion, with this exercise the devil is in the details. If you don't have a coach or trainer to cue you properly, use a different exercise that also focuses on lengthening the lateral hip structure such as S-S leg swings.

#5 - Hip Cradle*

This is really the only exercise that I don't agree with. I think there are just too many leaps in the logic.

With a mobility drill (as we outline in M2) the goal is to acutely alter the stiffness of the muscle to prepare yourself for training. However, this position is then compared to the cross-legged position that many people assume while sitting. The problem is, there's a fundamental difference here. In a mobility drill, you move in and out of the ROM rather quickly. In a long duration static stretch (like sitting in the cross-legged position), you're obviously holding for an extended period of time. Therefore, the tissues repond differently.

In a mobiltiy drill, the goal is to alter stiffness to prepare yourself for quality movements in trainig. With long duration static stretching, the goal is to actually add sarcomeres and increase the length of the tissue. So to say that doing this exercise as a mobility drill is the same as holding this position for an extended period of time is quite a leap of logic.

In my experience, this exercise when used as a mobility drill is not going to lead to an increased risk of hip impingement or instability. If you sit in this position for extended periods of time, then yes, this may be an issue. But as a mobility drill, I don't think there's any need to remove it from your programming unless it's painful or not giving you the intended benefits.

Okay, this is getting quite lengthy so I'll wrap it up. Just remember that there are very few BAD exercises. Rather, what's more important is your technical execution of said exercises, and how they relate to your overall programming and goals. I hope this helps!

Stay strong
MR

Q&A: Psoas Activation

Thank you for the opportunity to submit questions for your blog. After reading your latest article on T-Nation I had a question regarding activation of the psoas. You wrote...

"To properly activate the psoas as a hip flexor, the hip must be above 90 degrees. In other words, the knee must be above the hip. I like to start my clients out on a low box where it's a more isolated contraction. Think about staying tight and tall and driving via the hip. If you lean back or forward to create the movement, you're not doing it correctly."

It wasn't clear to me what to do however. Are you driving with the hip to a standing position, just rising off the box or just sitting there? How far apart should the feet be, etc. ? In the standing progression again what are you doing...just standing there? Also, how would you determine if the psoas are activating or functioning within normal parameters?

Thanks again. I hope these inquiries are not too elementary. Nice article by the way.

Take care. -Javier

Here's what I posted in the article discussion:

Sit on the low box with both feet flat on the ground. In the starting position, your hips should be below your knees.

From here, stay tall/brace the core, and then flex the hip to lift your foot up off the ground. Perform 5 reps of 5 second holds. Perform on both sides, and focus on any assymetries.

The standing version is the same - except you're standing so you have to brace the core even hard, and stay tall/tight through the opposite hip.

Hope that helps.

MR

Q&A - Glute-Hams

Hi Mike,

I really enjoy all your articles and I am a big reader of yours and Eric Cressey. I was wondering if you could clarify the technique for the glute ham raise. I searched the articles on t-nation and elitefts and none of them mention this aspect. When I perform the exercise I am able to do more reps with more weight when the bottoms of my thighs(VMO area) drive into the bottom of the pad while curling my body up. However, when I move the foot plate closer and try the exercise with my knees driving into the bottom of the pad I cannot do as much. I wasn't sure if the first way was incorrect and made the exercise too easy. Hope that makes sense.

Thanks very much,
Ryan

You're doing it correctly, Ryan. In fact, I'll generally have someone hold a weight plate across their chest BEFORE moving the foot plate in. It's generally an easier progression.

As you move the foot plate closer, a larger percentge of your body weight is on the other side of the fulcrum, if you will. Basically, your hamstrings are forced to do more work in this fashion!

Here's the progression that I use with most clients:

- Set the foot plate at a point where you can get 8-10 repetitions
- Once this gets easy, hold either a 5 or 10 pound plate in your hands
- Once you can get to 8-10 reps in this fashion, move the foot plate in
- Generally when moving the plate in, your reps will drop quite a bit. Be happy with 6 or so for the time being, and then work back up in this fashion.

Hope this helps!

Stay strong
MR

Q&A with Geoff Neupert

Below is a Q&A question from Geoff's interview that we didn't receive in time to make the newsletter. If you want to post questions to our interviewees, make sure to send them in early!

Q: As an olympic lifter, it is taken for granted that you will go to the deepest squatting level possible, ie calves touching hamstrings. (Q) How do you feel about holding that position unloaded to rest, as is a popular pose in asia, instead of sitting as we westerners are notorious for?

...I have read some information that advises against this because of the levering effect the knees are subjected to in the bottom position. Of course I have also read articles that suggest that this is a great pose to regularly assume, and given that olympic lifters do get in this position while heavily loaded would suggest that it is safe.

A: I have two questions in response to your question:

"Why do you want to hold this position as those in Asia do--what is your expected outcome for doing so?"

Do you intend to assume this position in order to increase your OL mobility?

As an OL myself, I taught myself to transition from a PL style-squat to an OL squat by doing the very same thing you are suggesting, in a "grease-the-groove" style program (see Pavel's "Naked Warrior" for more info on GTG), so I think it's an outstanding idea. However, there are some major caveats here:

As OL's, we do not sit in the bottom position--we drop into it and explode out of it and under load. The governing rule of physiological adaptation is the SAID Principle--Specific Adaptation to Imposed Demand. Which means you will ALWAYS get EXACTLY what you train for. So, if you want to be good at sitting in the hole, then sit in the hole for a long period of time. I personally don't want to be good at sitting in the hole--I want to be great at exploding out of the hole with as much weight as possible.

Upon closer inspection, position wise, the Asian "squat sit" is different from the OL Squat. The Asians sit with their tales tucked under them and their chests collapsed--EXACTLY THE OPPOSITE of the position we need to maintain in the hole with weight over our heads or across our shoulders. Refering back to point number 1, if you practice this squat for extended periods of time, then it is very likely that this will interfere with your OL technique.

So, your best bet to increase your OL squat mobility is to do what I did--short, fatigue-free sessions of bodyweight squatting, concentrating on awareness in that position. Mike and I wrote an article for T-Nation awhile back, "Olympic v. Powerlifting Squats." Check out the "Prying" we discuss.