So I did a PR today of 205x5 for three sets across and I can feel myself falling forward on the last two reps. Is this normal or is this a weakness I should do a little assistance work for? My initial thought was weak hip drive out of the bottom causing the weight to shift to the quads partway up. Or a weak upper back or something…
Any thoughts?
Video?
try squating bare foot
My guess would be weak upper back. This would be if it was your shoulders falling foward.
If you’re bending more towards the waist, weak lower back and abs
It feels more at the waist, my chest generally stays pretty upright. I have to find the cable for my camera, it’s MIA right now. If I had to describe it more, it feels like my butt goes up in the air and my torso stays behind and I do a slight good morning out of the hole that isn’t that noticeable.
Probably more noticeable than you think. I used to do this insanely bad and I remedied it with knees bent good mornings to strengthen the actually weakness, box squats to kill technique, and make it a habit to consciously push your knees out as hard as possible, and look a head not at your self in a mirror. I don’t know why exactly but using a mirror in front of you if you look seems to make people travel forward. Also may wanna try more of a lower bar position.
[quote]Reed wrote:
Probably more noticeable than you think. I used to do this insanely bad and I remedied it with knees bent good mornings to strengthen the actually weakness, box squats to kill technique, and make it a habit to consciously push your knees out as hard as possible, and look a head not at your self in a mirror. I don’t know why exactly but using a mirror in front of you if you look seems to make people travel forward. Also may wanna try more of a lower bar position.[/quote]
Yep, do good mornings on the regular. Just remember it is an assistance exercise, train the muscles not the movement.
Make sure you are bracing your abdominal wall correctly, and keeping your chest proud and elbows pulled forwards.
How tall are you? I’m guessing 6’0 or taller?
I have the same problem sometimes when I go heavy.
Definately with panzer though, pulling your elbows forward and flexing my traps helps a TON for me.
Also imagine you’re pushing the ground away when you come up, that helped me some.
X2 on good mornings
What REED said, exactly the things I did to improve my form.
as reed and andrew said, it will help out a lot. and if you are a flat footed person wearing normal shoes will make this happen to you, so if youa re flat footed i would recommend buying converses
Yeah, I’m 6’1 182 lbs. My elbows definitely end up flared backwards during the squat and I can feel an occasional knee bow. I do look ahead and up when I squat though, I really get this gut feeling my hamstrings are weak and that’s part of the problem. I’ll take another video on Monday with 210 (pr) and see what happens.