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Hi!
I personally would start with breathing, bracing, and then breathing into that. For me that’s the hardest part.
Whenever I go to squat I do it like this.
1)Walk up to the bar.
2)Squeeze butt. Take a breath and get tight.
3)Pop under the bar while staying tight and getting into position. Breathe into the tightness to brace.
4)Now comes the second hardest part.At this point. The only thing in my mind is to get my knees out.
I do this by “screwing my feet into the ground”. What I learned before seeing k-starr explain this was to get my knees out. Before the lift and during the lift. The only way to do that is to externally rotate my thighs. It literally feels like i’m twisting my femurs.
It’s hard to describe. But if you plant your feet and screw your feet into the ground. Take note of what you are feeling in your hips. Now, plant your feet and replicate the feeling in your hips. What happens to me is my feet naturally screw into the ground.
I do this right before I unrack the bar, and then throughout the movement. I’m thinking of opening my hips/knees.
5) From there adjust everything else.
As far as going into overextenstion. I literally cannot overextend if I get myself to a neutral and then braced position.
So to recap. I personally would just practice bracing and breathing. Banded GM’s helped me a ton on keeping that tightness while moving.
P.s. Film yourself. This has been one of the most beneficial things I’ve done for myself. I literally watch every set after I do them on my cell phone. If I keep faulting to crappy form, I’ll drop the weight and try to find the weakness.
Mike–
The first thing is to identify the cause of “I always loose my lower back to over extension”
Have you addressed the “anterior pelvic tilt”?
This is the place to start.
It can take time to get your breathing in order. Repetition so it becomes the way you breathe with the skill.
There is a good series with Jill Miller on fixing your breathing
Jill Miller Fixes Your T-Spine and Crappy Breathing Mechanics
Jill Miller Smashes Your Guts! (and psoas, and tacked down viscera, and matted down abdominals…) Part 2
Jill Miller Diaphragm Evolution Part 3: Eccentric Loading
There may be something here that is restricting your ability to breathe the way you are looking to.
Focus on one aspect at a time.
Identify which correction will have the biggest impact and hit that first.
That way you have one thing to focus on correcting and you will see a lasting change.
Thank you so much for your in-depth answers!
Reset before each rep.