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squats and pelvis

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Rorrie
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2006/07/14 20:36:06 (permalink)
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squats and pelvis

Hi,
a quick q, i always thought that when doing squats you should rotate your pelvis (to stick your bum out), but i was chatting to a personal trainer and he told me that i should rotate my pelvise the other way.

Was wondering, has i miss understood him, or is this correct?!


Cheers

Rorrie
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5 Replies Related Threads

    skinhead skullcrushe
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    RE: squats and pelvis 2006/07/14 23:36:52 (permalink)
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    i've always been told to 'stick your ar$e out' when squating, so that's what i do
    anyone else?

    all natural, no proteenz, you only got one liver son------mr angry (jacked fibras cut like diamonds)
    #2
    freak_in_cage
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    RE: squats and pelvis 2006/07/15 00:03:19 (permalink)
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    dont think rotate is quite the right word, you should arch your back, maintain its natuarl shape and arch. rounding your back is the worst you can do. imagine trying to bend down and put your head betrween your legs. in order to do this you would have to round your back.

    so, in sammary, maintain your backs natural arch, hold your abbs tight, dont round your back!
    #3
    daKensta
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    RE: squats and pelvis 2006/07/15 00:07:39 (permalink)
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    Was wondering, has i miss understood him, or is this correct?!

    either you mimsunderstood him or he's talking cr*p.
    a personal trainer talking cr*p? who has ever heard the like?!

    SQ:170 BP:172.5 DL:270 OHP:120(strict)



    #4
    Rorrie
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    RE: squats and pelvis 2006/07/15 12:23:38 (permalink)
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    im not sure if rotate is quite the right word either, but i think il stick to what im doing then! thanks guys!
    #5
    DTH
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    RE: squats and pelvis 2006/07/15 12:29:01 (permalink)
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    He may have said "rotate your pelvis forward" meaning the top of the pelvis moves forward and the bottom of the pelvis moves backwards.

    Basically STICK YOUR ARSE OUT.

    An effective way to understand the "tightness" you need to keep in your back is to lie face down on the floor put your hands behind your head and then try and lift your chest off the floor while keeping your elbows up. At the same time lift your knees off the floor making sure your toes are off the floor also.

    This should enable you to feel the tight contraction of your back muscles, Do this for a few reps then get into your squat stance without any weight and practice contracting the same muscles at quarter, half and full squat positions.

    This will help to stop your pelvis tucking near the bottom position, it will also keep tightness in your hams which stops your knees sliding forward and the weight transfering onto your toes.

    Heres a link, this fellas got his arms out infront of him but putting your hands behind your head will help with shoulder flexiability when holding the bar on your back for squats.

    http://www.exrx.net/WeightExercises/ErectorSpinae/Superman.html
    post edited by DTH - 2006/07/15 12:46:02
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