Squat Form Tip: Spread Your Butt Cheeks

stylesbjj**

Banned
Banned
Joined
Feb 8, 2007
Messages
4,159
Reaction score
0
When you are descending, spread your buttcheeks apart. This will reduce tension in your lower back, any maybe allow you to utilize the glutes more as you are rising.

I can across this technique the other day when I noticed that there is some tension in my lower back as I descend for the squat. I know that most of the time, tension that occurs in the lower back is actually supposed to be in the glutes. So, for my next set, I imagined letting the tension build up in my glutes instead of my lower back, and my butt cheeks spread apart.

I also feel that this technique allows you to come up with more force. As most of you know from this thread:
http://www.sherdog.net/forums/showthread.php?t=635238&highlight=squeeze+glutes
squeezing the glutes is very important for the squat. I feel that spreading the butt cheeks during the descend allows you to have much more span to squeeze the glutes together for the rise, allowing more force to be generated by the glutes. Its like how an increase in the pull a bow string will result in greater force applied to the arrow. Or, how an increase in the stretch of a spring will result in that spring compressing with more force. It feels this way to me, but, I also acknowledge that this might be a placebo affect. It will take a few more squat sessions for me to figure this out. The reduction in lower back tenseness I know for sure.

This also makes sense. Your spread your knees out, so why not the butt cheeks? Get me some feed back guys, try this technique out and let me know how it goes for both the lower back tension and the glute force.

-Styles
 
hehe, spred ye shit...spred ye shit...s'good, now do it again...
 
Is it just me or do style's post keep getting gayer and gayer with the innuendo?
 
This may help, or relate to what you're saying --

One of the guys in my PL club recently told me to try to "spread the floor" with my feet on the way down in the squat, maintain that tension as I hit bottom, and keep doing it on the way up.

Previously, I'd only done it on the way up.

I've worked on that -- it's tough to spread the floor as you hit bottom on Oly squats because your feet are closer together, but it works fine for PL squats.
 
I also find it easier to get an arch for my BP if I arch, and try to "wipe my ass" on the bench.
 
I only get my butt cheeks spread by my boyfriend.
*wrong forum
 
I thought tightening/puckering the asshole was better? of course while still keeping the arch.
 
Can someone please lock this thread for gods sake...Hey John, check my form, is my asshole puckered when I descend?
 
My ass is so big it actually causes small objects like paperclips to orbit my hips.
 
Is it just me or this the 3rd thread about asses that you have started in the last week?

yOu ArE tEh GaYzOrz!11!!1!
 
Does the word goatse mean something to anyone else?
 
I have a ghetto booty.

At least that's what someone told me.


... The term "ghetto"... This refers to the Negro people, correct?
 
I have a ghetto booty.

At least that's what someone told me.


... The term "ghetto"... This refers to the Negro people, correct?

Yes. If you have to buy pants with a waist 2-6" too big to get them over your ass, or buy negroid jeans, you have a ghetto booty.
 
Back
Top