Forward lean/staying upright is something I have a serious problem with while squatting. I am a competitive powerlifter and recently trained with a more experienced lifter who basically told me I needed to rebuild my squat from scratch to correct this problem. Any ideas as to what causes it or how to fix it? I suspect it is a problem with hip flexibility.
[quote]TunaMonkey wrote:
Forward lean/staying upright is something I have a serious problem with while squatting. I am a competitive powerlifter and recently trained with a more experienced lifter who basically told me I needed to rebuild my squat from scratch to correct this problem. Any ideas as to what causes it or how to fix it? I suspect it is a problem with hip flexibility. [/quote]
Could be a million things. Got any vids?
Have you tried front squats? You really have to work hard at not leaning forward when you’re doing those. If you lean forward too much, you have to dump the bar. Overhead squats are even more unforgiving.
I used to have tons of form problems with back squats. When I learned how to front squat correctly, back squatting was much easier.
This typically happens because a person puts a greater emphasis on weight progression than developing proper technique.
They end up moving reasable weight but in addition to looking ugly while doing it, they either end up injured or stalled out.
I guess what I am saying is you got good advice.
I can assure you it is not as simple of a problem as hip flexibility as I have spent years helping competitive lifters with problems like this.
Bottom line, post some video. Front and side shots.
There was an article posted a few days ago, stating that a forward lean is not a problem, as long as your keeping a neutral spine. You may be leaning far more than that though.
Like someone said, front squats may help.
also, make sure your weight is on your heels, and you begin your lower body movements by pushing your butt back and down, instead of bending your knees. This might actually cause you to lean forward more, but has helped me with my form a lot.
Just do some mobility work and progress from ATG squats holding onto something to stay “vetical” to where you dont need to hold anything.
I completely stink at Safety Squat Bar squats and have not done front squats in a long time, although I suspect I would have difficulty with those as well. I believe I keep a favorable spine position, especially since my lower back has never given me problems despite years of heavy squatting. I do not have access to video, but will try to get it ASAP.
On another note, I noticed I have no problem getting depth and staying upright if I hold onto something in front of me. Don’t know the ramifications of this, but I think I remember reading that this was indicative of muscle imbalance and not injury (Waterbury maybe?).
[quote]rmexico wrote:
Have you tried front squats? You really have to work hard at not leaning forward when you’re doing those. If you lean forward too much, you have to dump the bar. Overhead squats are even more unforgiving.
I used to have tons of form problems with back squats. When I learned how to front squat correctly, back squatting was much easier.[/quote]
I agree. Front squats arent the most fun exercise but they would definitely help.