Daily Mobility Exercises by Dr. Kelly Starrett Forums General Torso coming forward in the squat


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    • #70465
      AvatarMelissa Lipscomb

      I have a few older ladies in my gym whose torso’s come all the way forward when they squat.  Basically, their butt gets about to the level of their knees and their chest gets almost parallel to the ground.  If I tell them to keep their torso more vertical, they either can’t squat to depth or over extend their spine.  We’ve been doing all sorts of mobility work with them but I doubt they have been doing their ‘homework.’

      Any idea?

    • #72747

      Sounds like it could be tight hips/psoas. Especially interior.

      Try things like the frog stretch. If you have the jump bands, I love where you put it around one knee, behind your lower back, and then around your other knee. Put your feet against the wall, get your butt as close to the wall as possible. Then while keeping your feet flat and straight on the wall, push your knees out with your elbows.
    • #72751

      It may not be a mobility issue.
      Do they understand the movement and what you are asking them to do?
      Are they organized at the spine/pelvis?
      If they aren’t organized at the pelvis their hip function is impacted.
      Have them box squat.
      What is their foot position for their squat.

    • #72754
      AvatarMelissa Lipscomb

      @Thor – that’s the kind of stuff we have been doing.  

      @Kaitlin – I’ve spent a lot of time with them on proper movement mechanics and spinal organization.  One of the ladies just gets confused with box squats…..It’s very hard not to get completely frustrated with her. 

    • #72757

      Yes, you have spent time with them on proper movement and spinal organization, but it doesn’t sound like they are understanding the concepts or what to do.
      At first it can be frustrating when the athlete is not understanding a concept.
      Continue to break it down to the smallest concepts and they will start to get it.
      Demoing or having them watch a video can help especially if they are visual learners.
      Describing what the movement should feel like can aid if they are kinesthetic learners.
      Understanding the movement expectation and Motor Control are the first 2 places to hit.

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