Sure thing! But I would like to clarify with you what you mean by the role of the hip flexors? Essentially the hip flexors are the quadricep muscles with are responsible for hip flexion (or bending of the hip joint during the squat). So during the eccentric (descent of the squat), those muscles will be working eccentrically to slow down or control the descent. In contrast, they will be contracting and shortening to produce force for the body to rise back up during the concentric phase. Let me know if you mean something else? :)
Thank you! Can you please provide a bit more context in regards to your question. Are you referring to the starting position, coming out of the hole or the lockout etc.
@@HeadstrongTrainingSystems no worries! I'm wondering when coming out of the hole if I should be locking out my glutes like how you would in a deadlift
I wouldn't consciously cue glute activation coming out of the hole as the glutes aren't a prime mover. Rather than adductor magnus and internal rotators are the dominant movement. In saying that, I wouldn't cue active adduction or internal rotation either. Rather I would focus on thinking about driving through the midfoot directly downwards to almost 'leg press' yourself out of the hole. This helps to ensure your bar path remains as efficient as can be.
Usually I don't actively cue use of the hips during the squat. Rather focus on loading directly downwards into the midfoot and letting the knees and hips travel naturally is most optimal ensuring midfoot stability and letting the body put itself into an efficient movement pattern. However, there are instances where I might actively cue pushing the hips back (it's all dependent on the lifter and how they move and what they need).
i have no pain on either places but just feel that i’m using a lot of quads for my low bar squat, thus should i shift my weight back slightly to engage my posterior chain more? but i am afraid that i won’t be able to load into my mid foot as i descend correct me if i’m wrong but isn’t it the most ideal to start with a neutral position, feeling the midfoot and descend?
That’s a great point. In an ideal scenario, the most efficient movement pattern cue would be to focus on loading directly into the midfoot. However, there will be instances where this may not work due to individual differences. I.e in situations where more knee or hip room is needed then this strategy would be effective to slightly manipulate our positioning into a more individualised pattern.
@@HeadstrongTrainingSystems thanks! one more question, i don’t have the best hinging technique so should i anteriorly tilt my pelvis slightly and lean forward slightly to feel for the midfoot ? the reason to anteriorly tilt is so that as i descend my torso position would more or less be the same or i only need to hinge a bit more hope it’s understandable 😅
@@alvinsuc No worries! Personally I wouldn't usually cue to focus on purposely anteriorly tilting the pelvis. This usually causes more problems (i.e unwanted lumbar extension and an inability to brace as the core structures are not stacked properly). I think you may have confused your terminology and meant to say that you pre-hinge your position rather than you consciously move your pelvis? If so, pre hinging is a technique which I use in some instances but honestly I wouldn't be able to comment without actually seeing your squat just because of how different we all are.
another great video. Can you chat about the role of the hip flexor in the squat?
Sure thing! But I would like to clarify with you what you mean by the role of the hip flexors? Essentially the hip flexors are the quadricep muscles with are responsible for hip flexion (or bending of the hip joint during the squat). So during the eccentric (descent of the squat), those muscles will be working eccentrically to slow down or control the descent. In contrast, they will be contracting and shortening to produce force for the body to rise back up during the concentric phase. Let me know if you mean something else? :)
Great video as usual! Can you please upload a video regarding bicep training? thanks!
awesome video! should i be locking out my glutes for squats? or do i just focus on keeping knees locked out?
Thank you! Can you please provide a bit more context in regards to your question. Are you referring to the starting position, coming out of the hole or the lockout etc.
@@HeadstrongTrainingSystems no worries! I'm wondering when coming out of the hole if I should be locking out my glutes like how you would in a deadlift
I wouldn't consciously cue glute activation coming out of the hole as the glutes aren't a prime mover. Rather than adductor magnus and internal rotators are the dominant movement. In saying that, I wouldn't cue active adduction or internal rotation either. Rather I would focus on thinking about driving through the midfoot directly downwards to almost 'leg press' yourself out of the hole. This helps to ensure your bar path remains as efficient as can be.
How do you think about the hip drive in lowbar squat? Isn’t it as the goodmorning-squat?
Usually I don't actively cue use of the hips during the squat. Rather focus on loading directly downwards into the midfoot and letting the knees and hips travel naturally is most optimal ensuring midfoot stability and letting the body put itself into an efficient movement pattern. However, there are instances where I might actively cue pushing the hips back (it's all dependent on the lifter and how they move and what they need).
i have no pain on either places but just feel that i’m using a lot of quads for my low bar squat, thus should i shift my weight back slightly to engage my posterior chain more?
but i am afraid that i won’t be able to load into my mid foot as i descend
correct me if i’m wrong but isn’t it the most ideal to start with a neutral position, feeling the midfoot and descend?
That’s a great point. In an ideal scenario, the most efficient movement pattern cue would be to focus on loading directly into the midfoot. However, there will be instances where this may not work due to individual differences. I.e in situations where more knee or hip room is needed then this strategy would be effective to slightly manipulate our positioning into a more individualised pattern.
@@HeadstrongTrainingSystems thanks! one more question, i don’t have the best hinging technique so should i anteriorly tilt my pelvis slightly and lean forward slightly to feel for the midfoot ?
the reason to anteriorly tilt is so that as i descend my torso position would more or less be the same or i only need to hinge a bit more
hope it’s understandable 😅
@@alvinsuc No worries! Personally I wouldn't usually cue to focus on purposely anteriorly tilting the pelvis. This usually causes more problems (i.e unwanted lumbar extension and an inability to brace as the core structures are not stacked properly). I think you may have confused your terminology and meant to say that you pre-hinge your position rather than you consciously move your pelvis? If so, pre hinging is a technique which I use in some instances but honestly I wouldn't be able to comment without actually seeing your squat just because of how different we all are.
@@HeadstrongTrainingSystems ah yes i meant pre hinge but alright, thanks a lot!!!