From my last post I had trouble getting depth and with the help of many people I was finally able to do a full squat. A new problem has arisen. I have trouble preventing myself from leaning to far forward and I think if I continue doing this I will end up hurting my back as my weight increases. I have been watching the SquatRX videos to help me fix this problem.
I’m practicing doing squats with just a bar in front of a wall to try and improve my form so I don’t lean to far forward as they do in the SquatRX video. Could anyone offer me some tips on how I can prevent this problem and improve my form?
… Theres some stretches in there, and some exercises to practice, one is the goblet squat which I think people have mentioned in your other post and the other is the pinch squat, where you squat using a doorway to pull yourself upright. Give it a look.
I’ll give these a try tomorrow when I’m lifting. I’m still using the starting strength program, so I’ll post back after my workout. Thanks for the advice.
Do these two and it should prevent you from leaning forward. When you lean forward, it’s typically a reaction from a) your balanced moved towards your toes or b) you have shitty mobility in your hips and compensate to get depth by leaning foward. A is fixed by feeling the weight in your heels, and B is fixed by lowering the bar position on your back (maybe an inch or so- don’t get rediculous, it should still be comfortable) so you it’s easier to get depth.
These tips fixed a similar problem in a couple of guys I taught to squat. Try it and post back if it works.
Oh, goblet squat is also highly recommended if either of these fail.
When you lean too far forward, it turns into a good morning. This isn’t dangerous so much as it is inefficient, because it puts more stress on your spinal erectors and less on your actual legs. Just so you know.
I had same problem and just did bar/body weight countless times learning how to sit back into the squat… sometimes falling backwards on my ass even. You lose out on some sessions you could have made gains in but i think learning the squat correctly is worth it in the long run.
If anyone sees u with such ‘wimpy weights’ they will just assume you are doing warm-up anyway. If you have good form on it people will respect it looks like u are a serious lifter.
[quote]Otep wrote:
Get the bar lower on your back.
Keep the weight on your heels.
Do these two and it should prevent you from leaning forward. When you lean forward, it’s typically a reaction from a) your balanced moved towards your toes or b) you have shitty mobility in your hips and compensate to get depth by leaning foward. A is fixed by feeling the weight in your heels, and B is fixed by lowering the bar position on your back (maybe an inch or so- don’t get rediculous, it should still be comfortable) so you it’s easier to get depth.
These tips fixed a similar problem in a couple of guys I taught to squat. Try it and post back if it works.
Oh, goblet squat is also highly recommended if either of these fail.
When you lean too far forward, it turns into a good morning. This isn’t dangerous so much as it is inefficient, because it puts more stress on your spinal erectors and less on your actual legs. Just so you know.
[/quote]
I second everything said. After reading the OP my first thought was “lower the bar” and do “goblet squats”. I would do The GS regardless b/c it sounds like you have some mobility issues and GS can really help.
Thanks for all the tips guys. I have not really made any gains on my squat, because I have been trying to nail my form. I figured that would be more important in the long run. When I’m at the gym I just can’t believe some of these guys who squat 3 plates and only go down like 2 inches, not even a quarter squat. I’d feel embarrassed if I became one of those guys.
So you are only squatting with a bar? You might consider putting a little more weight on the bar, sometimes a problem will fix itself when you get some weight on the bar. Other times not, so don’t go too crazy.
Yay! Also, get Starting Strength. Rippetoe walks through the squat, deadlift, bench, overhead press, and power clean. One of the first things you learn is to place the bar lower on your back. 25 dollars well invested.