If you find that your hips rise too fast out of the hole, causing your torso to pitch forward, you may have a relatively weaker back compared to your leg strength. This issue leads to inefficient squat mechanics, making it harder to maintain an upright posture and effectively drive through heavy lifts. Here’s how to fix it.
1. Identifying Weak Back Mechanics
A weak back in the squat often looks similar to a lifter with weak legs, but there are key differences:
Hips rise before shoulders, shifting the load onto the lower back.
Knees shift backward out of the hole, reducing quad engagement.
Fast initial movement, followed by a sudden fail due to loss of torso position.
Struggles in squat vs. deadlift ratios (refer to Greg Nuckols' squat-to-deadlift strength ratio as a guideline).
If you recognize these signs, your low back needs to get stronger.
2. Strengthen the Low Back for a More Upright Squat
The best way to fix this issue is to target the lower back with specific exercises while reinforcing better mechanics.
Conventional Deadlifts
Best for: Overall low back strength development.
Why it works: Trains the posterior chain and torso rigidity under heavy loads.
Romanian Deadlifts (RDLs)
Best for: Lower back endurance without excessive fatigue.
Why it works: Strengthens hamstrings, glutes, and spinal erectors while keeping the back engaged.
Try: Box Deadlifts (Vert Pole) to reinforce proper shin positioning and minimize quad involvement.
Good Mornings
Best for: Back endurance and strength under moderate loads.
How to do it: 6-15 reps, focusing on a strict hip hinge.
Try: Adding Box Deadlifts to reinforce vertical shin position.
Reverse Hypers & Back Raises
Best for: Building endurance and resilience in the lower back.
How to do it: Perform slow, controlled reps rather than using momentum.
3. Reinforce Better Squat Mechanics
To maximize the back strength you already have, focus on these technical cues:
Drive Your Upper Back into the Bar
Before hitting the hole, actively push your upper back into the bar.
Why? Helps keep your knees forward, prevents hip rise dominance, and ensures the torso and hips move together.
Maintain Full-Foot Pressure
Avoid shifting to the heels—keep pressure evenly distributed through the foot.
Why? Prevents over-reliance on the posterior chain at the expense of quad engagement.
Use Squat Pillar Techniques
Review Squat Pillars 1 (Setup), 2 (Breathing), and 5 (Head/Upper Back Engagement) to refine postural strength in your squat.
Fixing a Weak Back in the Squat: Summary
Strengthen the low back: Use deadlifts, RDLs, good mornings, and reverse hypers.
Reinforce squat mechanics: Actively push your upper back into the bar out of the hole.
Balance foot pressure: Avoid rocking back onto your heels.
By implementing these strategies, you’ll build the stability and strength needed to stay upright and maintain a powerful squat position under heavy loads.