Author Topic: Squat lock out and hyperextension  (Read 923 times)

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gukl

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Squat lock out and hyperextension
« on: July 07, 2022, 10:47:08 pm »
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I think I've super dumb for the 12+ years I've been squatting.

My progress has always been hampered by SI joint issues.

I've always forcefully locked my hips out at the top of the squat squeezing my glutes, even at the start squeezing my glutes hard before descending. Is this wrong?

I just did a set without doing this and it felt a lot better and my core felt a lot more engaged. I suspect this is what has been ruining my SI joint for years?

How are other people completing the top of a squat?

seifullaah73

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Re: Squat lock out and hyperextension
« Reply #1 on: July 08, 2022, 05:01:06 am »
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I think I've super dumb for the 12+ years I've been squatting.

My progress has always been hampered by SI joint issues.

I've always forcefully locked my hips out at the top of the squat squeezing my glutes, even at the start squeezing my glutes hard before descending. Is this wrong?

I just did a set without doing this and it felt a lot better and my core felt a lot more engaged. I suspect this is what has been ruining my SI joint for years?

How are other people completing the top of a squat?

my knowledge of squat is quite old but heard that's how you do it, but I actually just brace my abs and then descend as I can't maintain glute contraction in the hole so I only contract it on the way up and then lock out.
Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
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Arm also aids the legs in driving it down with power - seifullaah73

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gukl

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Re: Squat lock out and hyperextension
« Reply #2 on: July 08, 2022, 07:27:43 am »
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I think I've super dumb for the 12+ years I've been squatting.

My progress has always been hampered by SI joint issues.

I've always forcefully locked my hips out at the top of the squat squeezing my glutes, even at the start squeezing my glutes hard before descending. Is this wrong?

I just did a set without doing this and it felt a lot better and my core felt a lot more engaged. I suspect this is what has been ruining my SI joint for years?

How are other people completing the top of a squat?

my knowledge of squat is quite old but heard that's how you do it, but I actually just brace my abs and then descend as I can't maintain glute contraction in the hole so I only contract it on the way up and then lock out.

Hmm. Read conflicting things online but most things suggest you should lockout.

My lockout has always been the strongest part of my squat but I wonder if I have overdone it/lost control of my core and gone into hyperextension of my low back which then puts shear on my SI cause it to constantly flare. My joints are generally lax too which doesn't help.

Focused on actively not doing this today and it felt a lot better but is that just cos I'm not going through full ROM? Who knows

CoolColJ

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Re: Squat lock out and hyperextension
« Reply #3 on: July 08, 2022, 09:29:53 am »
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I don't really think about and just let whatever I do happen, but I don't forcefully lock out at the top or tense my glutes.
I do fully extend to a full standing position.