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Finding it difficult to keep my hips down in the squat, end up just good morning it and/or shitting my pants.

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Few things you can do to combat this!

  1. Pick a weight that you can focus on technique with vs struggling with.
  2. Focus on keeping your knees forward longer. The majority of the time lifters let their knees come back (extend) too early resulting in the weigh shooting into the hips and popping up.

The best variations would be pauses and tempo with the focus on technique and hips positioning.

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