Sometimes when I squat I lean my weight on to my toes when I am a little above the parallel position, in this same position I also tend to round my lower back slightly. I know this is not good form. My question is this, do these form flaws show a specific weakness or do I just need to focus more on my form (maybe both)?
You probably have a weak lower back and hamstrings. Focus on sitting back all the way down and don’t allow your weight to come forward.
I know I have very weak hamstrings, I have pulled my right hammy several times. I am in the process of trying to strengthen them. On leg days I do good mornings, stiff legged dead lifts and single leg curls. On back days I do hyper extensions (unfortunetly my gym does not have a reverse hyper machine). Any other advice on how to strengthen my lower back and hams?
Sometimes when I squat…
If it’s only sometimes you’re having that problem then it’s form related otherwise it sounds more like a flexibility problem to me. Tight achilles tendons. It’s not ideal but what happens if you put two 5 or 10 Kg plates under your heels?
Could be a flexability problem. Tight Hip Flexors can cause you to lean forward as can tight calf muscles. Short hip flexors cause an anterior tilt to your pelvis which puts your hammies in a stretched position which could be why you pull them often. Tightness in your glutes can cause you lower back to round at the bottome, but this can also be caused by tight hams, weak errectors, ect.
would box squats be a good idea?
Goodmornings are a good choise.
Chris Thibudeau did a great article on hamstring training.
Chek the search engine 
One legged hypers are the bomb too. Esp. if we consider you probably suffer from styrength imbalances from you former injuries.
Thanx everybody, sounds like I got a lot of stretchin and work to do, lookin forward to it.
Hey Duncan,
You should take a look at the ART case study thread I explain in detail the flaws in a squat. If you have any further questions ask away.
Gregg
Sounds like you’ve also got a weak butt.
Sounds stupid, but is probably true.
Lighten up, and “sit back” into the squat. Box squats aren’t a bad idea.
Dan “Baby got Back” McVicker
APDuncan27, I recently got some ART done and have been able to overhaul/correct my squat form. In my case, psoas(es) were tight and erector spinae were weak. Dr. Gregg taught me something called a Psoas Stretch. I’m also doing hyperextensions; heavy weight, low reps (for strength). Originally, I leaned way too far forward; like 45 degrees. The torso should be ALMOST perpendicular to the floor; like 80 to 85 degrees. The ART work I had done and the stretching and strenthening I’ve done post-ART have me squatting with correct form.
Squatting with correct form is an excellent investment in your lifting future. (grin) Good for you, making it a priority!
Definitely check out the thread Dr. Gregg recommended. It’s called ART Case Study.
Maybe your feet are too little hehe.
Man i still cant do one GHR fully yet but doing partial GHRs as far as i can go down then back up has done WONDERS for lower back and hamestring strength, you dont even need a GHR machine, just pop use the lattower and put your feet under the thing you put your knees under
I’d start stretching the hip flexors every day, and also immediately before squatting. I’ve been doing this and have noticed a big difference.
Start doing good mornings. They will help strengthen your posterior chain (yours sounds weak, esp. lower back) and they will also teach you to keep the weight on your heels. Box squats are also a good choice.
if my max deadlift was 545 raw no straps and my max full squat was 385 raw no belt and i have the same issue as the poster does this mean that my lower back is weak? to me it seems like my hamstrings are weak. laters pk
pk,
Is this a sumo or conventional deadlift? Powerlifting or olympic squat?
Your problem could be weak glutes. The hamstrings don’t come into play as much in the squat compared to the deadlift because the knees are bent more. Do your knees tend to travel inward during your squat?
Patman: What stretches do you do for your hip flexors??
Here’s a picture of a hip flexor stretch:
<a href=“Strength Training, Bodybuilding & Online Supplement Store - T NATION”>Hip flexor stretch
This works much better if you actively do a posterior pelvic tilt (contract your lower abs) during the stretch - don’t let your stomach sag out. Do it with varying degrees of knee flexion. Also, the rear foot can be elevated to really stretch the rectus femoris, but I’d be more worried about the iliopsoas in most cases.
Tampa-Terry:
Does this upright torso angle of the squat form you describe applicable only to olympic style squats and front squats?
Many powerlifters lean forward quite a bit when they squat…
EoN
the deadlift was conventional and the squat was with a foot position a little wider then shoulder width. My feet don’t buckle inwards but i did pull my groin on the right side about 8 weeks abo and it still has no signs of healing. laters pk