Ok yesterday was the first time I ever went for a 1rm Squat. It was only 365lbs but I got it… supposedly. My problem is I was able to squat down to parrell easily with no problem but as soon I started stand back up I just fell forward no matter how hard I tried to keep my back tight and up straight I just leaned forward and did a basically a heavy good morning. So I am guessing this means my lower back and hips are weak…maybe something else though. But does any one know the best way to correct this problem.
I’m gonna go with weak core and lower back.
Coulda been a form thing too tho. If your chest was caving or your elbows coulda been up high.
This may be a dumb question but like I said I am new to strength training but, what do your elbows have to do with your squat and what do you mean they may have been high
[quote]im_the_truth_ wrote:
This may be a dumb question but like I said I am new to strength training but, what do your elbows have to do with your squat and what do you mean they may have been high[/quote]
I hope I can explain this clearly.
Picture standing in the ready position for a squat with the bar on your back. If your head and chest are up, like they should be, your elbows will be pointing down.
If, while you are squatting, you let you elbows drift back and up, your head and chest will follow by drifting forward and down. This will lead to the falling forward that many squatters experience.
To address your issue though, it could be anything since you are new to squatting. It could be form or weak core or something else.
Falling forward is a common problem.
OK so I just make sure my elbows stay pointed downward thank you. I have never even gave a second thought at my elbows. I dont believe it is my form though I could be wrong but my coach said it was perfect till I started to come back up. So lets say its do to my weak core what should I do to really strengthen it.
[quote]im_the_truth_ wrote:
OK so I just make sure my elbows stay pointed downward thank you. I have never even gave a second thought at my elbows.
I dont believe it is my form though I could be wrong but my coach said it was perfect till I started to come back up. So lets say its do to my weak core what should I do to really strengthen it.[/quote]
Lol… it’s perect until you come back up… the most important part of the squat!!
[quote]im_the_truth_ wrote:
OK so I just make sure my elbows stay pointed downward thank you. I have never even gave a second thought at my elbows.
I dont believe it is my form though I could be wrong but my coach said it was perfect till I started to come back up. So lets say its do to my weak core what should I do to really strengthen it.[/quote]
If it’s your abs…Heavy weighted abdominal work. Weighted Situps, Russian twists, Straight leg HLR’s. Stuff where you can only get 10 or less reps. Paused Front Squats will really tax you as well.
If it’s technique, I agree, forcefully pull your elbows forward, it will keep your chest up on the ascent. Make sure you are taking a huge belly breath full of air, and not expelling it until you get past your sticking point. Make sure you aren’t looking down, look ahead or slightly up.
Can you post a video of a successful attempt and a failed attempt? That would help a ton.
I’d be wary of saying something like “it isn’t technique,” “my technique was perfect,” etc…
It’s always technique. Even the best lifters in the world have to work on perfecting their technique. I have a hard time with the notion that, on your first attempt ever at a heavy single, your technique wss adequate.
It’s not mutually exclusive. Technique breaks down because of weak muscle groups. So it’s not like it’s either technique or a weak core. It’s all those things.
Try a thumbless grip, it helps keep the elbows down.
And work your abs.
[quote]dianab wrote:
Try a thumbless grip, it helps keep the elbows down.
[/quote]
True stroy. Helps your wrists feel a hell of a lot better too.
Front and box squats helped me cure my falling forward issue on heavier weights.
Try using a 2.5 or a 5 lb plate on each heel of your foot.
[quote]Hanley wrote:
dianab wrote:
Try a thumbless grip, it helps keep the elbows down.
True stroy. Helps your wrists feel a hell of a lot better too.[/quote]
Pulling the weight down on your back, like you’re doing a behind the neck pull down, works to help keep the elbows forward and the upper back tight so your arch doesn’t break down. Work on good mornings if you don’t already. For some reason this kicks the crap out of my abs and obliques, so that will help some with any core weakness.
Also, make sure to push the knees out hard all through the motion, both the down and up, and keep the weight on your heels and outer edge of the foot. Those two points will more or less go hand in hand as you practice the technique.
my squat needs a rediculous amount of help too. i regret having been one of those ‘bench and upper body whores’ for the first 3 years of my training, now i love deadlifting and squatting and dont know how i got by without doing it
The best tip I have ever heard for squatting, is to pull your elbows under the bar, and keep the chest up. My form was pretty decent before I learned to do this, but it made all the difference, I no longer GM the weights at all.
Elbows under is the key 
Ok thanks guys and sorry about the stupid comments about my technique being perfect its just what my coach said but I really strating to believe he is not as knowing as he claims. But, I squat tomorrow and I will definetly try the elbows technique and placing the bar lower on on back thank you guys alot.
bro i have the same problem
it’s weak core and weak lower back for sure, especially if u were able to go all the wa down to parallel without a problem
Most of the comments are right on.
Here is what I would emphasis:
-Keep heep and chest up. Find a fixture on the wall that you will keep your eyes on that is at a level that will have your head and chin up throughout the motion.
-Keep chest up and out.
-This was the biggest queue when I was started squatting 15 years ago. Think about sitting your ass in a 5 gallon bucket.
You will could only accomplish this by driving your hips back, keeping your head and chin up and core contracted.
Everything else should fall in place.
Along with the other suggestions…
Make sure you are getting a FULL ‘chest’ of air(it takes practice to get a full draw with heavy weight on your back)
I was taught to ‘put my tits on the ceiling’ when driving out of the hole(always helps me keep my elbows under, stay back on my heels and prevent the chest from caving)