Rounded upper back in the squat Double Kettlebell Racked Squat
How does this work? The data displayed below is one of the common mistakes/issues identified and assigned to you. There is a link to your video, under the description there is the exercise in question, and then a breakdown plus an explanation on how to fix the common mistake.
You should read the information after which you can discuss the analysis, resubmit a new video with the fix for this issue, and once the issue is fixed, you or the coach can resolve this issue.
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Status:
User:
Your Video:
Resubmission(s)
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Status:
July 21, 2024 https://youtu.be/1BM5TkSqGrg?si=YBem60CIxYzrnBCz
Tried my best to not round my back
I tried my best to not round my back.
I used 14kg and when I did my goblet squat.I have wide stance .
I was concentrating on my scapula but don’t know if it’s any better
I was also trying to hold my head up and my neck a little bit more back
I tried to bend my ankles a little more but that’s it for me for now without feeling of comfort and control
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Status: Unresolved
July 21, 2024 https://youtu.be/gjZ5-nM6EEQ?si=C5-V0gdcpTFBLTmP
BW squats
So I’ve tried again. This time BW and paused at the bottom to find my place .
I also did narrow stance
I feel like I’m breaking down the squat and leaning forward to much when on down fase.
When I’m in position on down phase I don’t feel discomfort and fell like I go up somehow ok.Will post 2 more videos but with 12kg goblet squats for correction
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Status: Unresolved
July 21, 2024 https://youtube.com/shorts/HkIeXfXg-IM?si=TqcJI4c8UVYqFhyn
Second video
12kg goblet squat
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Status: Resolved
July 21, 2024 https://youtu.be/g-c6gMMmpJA?si=Bto4lDkJkB73Yuov
Side video
Side view 12kg goblet squat
Reported On:
Request:
Description:
Your self-assessment was correct about the upper back. The common mistake attached will explain how to fix it.,
Common Mistake:
Severity:
Exercise:
Mistake
Rounded upper back in the squat.
Solution
Engage the scapulae through scapula depression (pulling them down) and scapula adduction (pulling them together). These actions result in the chest being pushed out.
Description
The cause may be weakness in the upper back, lack of muscular engagement, lack of scapular control, fatigue, or using a weight too heavy. It may also be that the ankles aren’t bending enough which results in the weight at the top needing to be shifted forward to maintain balance. In this case, drop the knees forward more by bending at the ankles.
Fixed?
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Hi Edo, the last video for the side-on goblet squat looks much better, and your knees are coming forward more. You should continue to practice this exercise outside of workouts. I also created a post with more info for you https://www.cavemantraining.com/uncategorised/fix-a-rounded-back-in-the-squat/ let me know if you approve use of your photo or not.
Thank you Taco
I just tried the first position and yes my calves are tight as hell so I’ll work on them and yes you can use my photo