Master Your Squats: Tips from the Australian Strength Coach
If you’ve ever tried doing squats, you know how tricky they can be. It’s not just about bending your knees and lowering your body; there’s a lot more that goes into it. Sebastian Oreb, also known as “The Australian Strength Coach,” is here to dive deep into one of the most common pitfalls: over-arching your back. With over half a million followers on Instagram and a history of training elite athletes, Oreb’s insights are invaluable for anyone looking to improve their squat form—safely and effectively.
The Importance of Proper Form
Lifters often overlook the mechanics of their bodies during exercises like squats, leading to injuries and subpar performance. Oreb’s experience, particularly with world-class strongman Hafþór Júlíus Björnsson—known for his record-setting lifts—puts him in a unique position to offer advice that can help both beginners and seasoned athletes.
Why Do We Over-Arch?
The tendency to arch the back excessively during a squat typically stems from a misunderstanding of how to maintain spinal integrity. Oreb explains that many people mistakenly think that avoiding a rounded back means pushing the chest forward and arching the back. This approach not only elongates the muscles of the abdomen—the rectus abdominis, more commonly known as the “six-pack”—but it also introduces unnecessary stress to the spine.
Have you ever felt a strain in your back after a squat? It might be due to this very issue. “So, a lot of people, to avoid going into flexion, they excessively extend,” Oreb says. His analogy hits home: “If I was to punch you in the belly, would you want to lengthen those muscles or contract them?” This straightforward question highlights a fundamental truth: to stabilize your core, you need to contract, not elongate.
How to Brace Your Core Correctly for Squats
Before diving into the squat, the first thing you need to focus on is core engagement. Oreb emphasizes the power of proper breathing and core contraction.
Step-by-Step Core Engagement
- Breathe In: Take a deep breath as you prepare to squat. This step is key for creating intra-abdominal pressure.
- Contract Your Abs: As you breathe in, think about bringing your ribs down toward your pelvis. This action keeps the spine in a neutral position.
- Lower Yourself: With your core engaged, lower yourself into the squat. Feel how your muscles are working to support the movement.
Oreb demonstrated these steps with local athlete Bailey Haslam, who showed how contracting her core helped maintain a more neutral spine. The difference was striking; with a properly engaged core, her arch was less pronounced, allowing her to squat deeper and return to standing with stability.
The Dangers of Over-Arching
So, what’s the harm in over-arching your back? According to Oreb, an exaggerated arch can lead to an anterior tilt of the pelvis, which actually decreases available hip flexion. He explains, “If the spine is elongated before lowering, then this takes up valuable hip flexion before we even begin the rep.”
This can cause serious issues, both in terms of injury and performance. An over-arched back restricts your pelvic movement, making it harder to achieve the required depth for a proper squat. Oreb encourages lifters to neutralize their pelvic position to maximize motion, reaching an effective squat depth without compromising safety.
Applying These Principles in Your Workouts
Now that you know the common mistakes and how to correct them, how can you incorporate these lessons into your regular workouts? It boils down to practice and awareness.
Start with Lighter Weights
If you’re new to squats or trying to correct your form, start with lighter weights or even just your body weight. This will help you focus on perfecting your form without the added stress of heavy lifting.
Use Mirrors or Video
Check your form in the mirror or record yourself. Seeing how your body moves can provide immediate feedback, allowing you to adjust as necessary. The moment you notice that back arch, pause and reset.
Consider Professional Guidance
Finally, if you’re struggling to maintain proper form, consider seeking help from a qualified trainer. A coach who understands these principles can offer personalized insights and corrective techniques tailored to your needs.
Why This Matters for Everyone
So, what does all of this mean for everyday people? Whether you’re a gym newbie or an experienced lifter, squatting with the right form is crucial. It doesn’t just help you lift heavier; it reduces the risk of injury, allowing you to enjoy your workouts for years to come.
Oreb’s guidance is straightforward yet transformative. By simply adjusting how we brace our cores and understanding our body mechanics, we can make substantial improvements to our squat form.
For those of us who may have experienced the frustration of an injury, these insights are not just beneficial—they’re essential. They remind us that fitness isn’t just about lifting weights; it’s about lifting wisely and safely.
You can follow Oreb on Instagram for more tips and demonstrations. His dedication to teaching proper form shines through in every post.
Conclusion: A Personal Reflection
I remember when I first started squatting. I’d rush through my workouts, focusing on the weights instead of the technique. It led to a back strain that kept me out of the gym for weeks. If I had known the importance of proper form, perhaps I could have avoided that setback.
This story serves as a reminder to all of us: take the time to understand your body and its limits. Fitness is a journey, not a sprint. And as we look to improve, let’s not forget the basics. With experts like Sebastian Oreb sharing their knowledge, we have the tools we need to make that journey not only successful but also safe. So, next time you hit the gym, remember to brace your core, keep your back neutral, and squat smart!
