So I have been squatting properly for some time now. I squat 2x a week. I enjoy it immensely.
But I have a problem. Even though my squat is still very weak, my form is not very good. I used to be able to sit back very well, but now I can’t really. As I descend into the hole, my lower back rounds, and I just fall back. My toes sometimes even come off the floor. I try to lean forward more, but it just feels wrong, like I turn it into a GM.
What can I do? I was thinking of switching to Box Squats for the time being (I have read many Dave Tate articles, btw), and re-learning to sit back.
It really frustrates me because I desperatley want to get my squat up. Right now my squat and bench are the same
Some points:
I stretch my hamstrings after my workouts
I have been working on increasing my flexibility, by holding onto a door handle and slowly dropping down into the squat position with my back as arched as possible, and holding it.
Try doing “wall squats.” Face a wall just far enough to where your knees won’t slam into it. Do this w/o weight or just a bar by the way. Squat down, this will force you to sit up back straight and on your heels, experiment with it-- it helped me.
There is a youtube video floating around here somewhere with a good demonstration. If I find it I’ll repost for you.
[quote]DSmolken wrote:
Have you tried overhead squats (with a light bar or broomstick), or maybe Zercher squats? Those seem to force your body into good form.[/quote]
Not a huge fan of overhead squats myself but Zercher’s will definitely force you to stay upright. I had the same problem with all of a sudden leaning forward and Zercher’s and box squats (about 12’) helped me. I also found that using more weight kept me from leaning forward on my toes. Concentrate on spreading the floor with your feet, push your knees out and lead up with your head first - your body will follow. Don’t look forward or down or guess where you’re going?
One question, you mentioned stretching your hams. What are you doing for your hips? If they are tight, you could try throwing in some sled drags or spread eagle situps to get the hips ready.
It’s all about trying different things and finding what works best for you. Good luck to you.
