I have a problem. I want to squat, and I do! I attach 2 45’s to a belt (with the chain on it) and stand on 2 45’s with each leg, and do squats like that. MY PROBLEM - I want to be able to perform back squats, but I can’t. Everytime I go down, I ALWAYS lean forward. I do abs, I have a ‘core’, I deadlift, I work legs, I can touch my toes…so whats up! Why MUST I always lean forward towards the bottom! Are my hips not flexible enough!!! I really want to do these squats, but I don’t know how. NO one can help me, so in this case, when I have no other way out, i must ask for T-members help :). I appreciate any advice. Thanks
Okay, is it just me, or does all the advice on form out there seem to contradict itself.
“Keep the shins vertical.”
“Keep the torso upright.”
Seems like a violation of physics. Look at those guys squatting – they lean forward! All the recommendations to box squat – they lean forward! Have to when the butt goes back. Don’t worry about it. As long as you’re keeping your back tight and arched, and not getting your knees past your toes, you should be fine.
I think you answered your own question: you lack flexibility in the hips. Have you thought of trying a slightly wider stance in the meantime. That’s what I would do, work different widthts for your stance.
I’m with brider on this one.
Here’s an assignment for “yall:”
Go to the bathroom and cop a firm squat on the toilet.
Next - relax for a few seconds.
Now for the kicker - try to rise-up without leaning forward.
(Hey, no pushing off with your hands!)
Ok, are you back now…? Well, I’ll bet dollars to doughnuts
you couldn’t do it!!! This means that you’re normal!
Sorry for screwing up that last posting with all
the bold lettering; it was a long day!
I think much of the confusion comes from saying that you must keep the back straight. This only means that you shouldn’t round forward. This does not mean that one cannot lean forward. as long as the back and abs are tight and you maintain an arch your back will be good.
hahaha, YEAH! I KNOW !!! BUT look! I’m not leaning forward!.. i’m REALLY leaning forward. I think Patricia is right, maybe, that I should stretch my hips more. But I see a lot of people lean forward a LITTLE! When I try to keep my shoulders up etc, I make my ‘middle/top’ back really stiff and it hurts afterward. I dunno, is it normal? Cuz if that’s normal, screw squats! i’m 6’1, i don’t wanna f**k up my spine at age 17 !
I’ll try to close that tag agian - apparently that last one didn’t hold. Hope that helped!
becareful. people are mixing bb squats and pl squats like they are interchangeable.
</>Without actually seeing a video of your technique it’s going to be impossible to say anything definitive. But my feeling is that, while you probably do lack a bit flexibility-wise (almost all male weightlifters do), you’re probably making too big of a deal out of the leaning forward bit.
Also, I’m just a hair under 6’1" and I’ve been squatting since I was 15 (I’m 40 now). Never had a problem.
Tell you what. Go to a gym where there are some decent powerlifters and ask a couple of them to take a look at your technique. This may seem a bit intimidating, but if you approach them the right way they should be very receptive to helping you out. Also, get a hold of Ian King’s leg workout video and take a look at the various squat techniques it shows. There are several ways to do the exercise, and you will have more or less “lean” depending on which on you use.
Good luck!
I would guess it’s a combination of lack of balance/flexibility and also you’re coming up out of the bottom position trying to move your legs before you move your head and upper body. When you get to the bottom try to lift your head and back before you start pressing with your legs. This solves the problem for some.
I’ve been taught this year by a slovakian BB’r to do ‘classic squat’ which avoids at all costs poking one’s bum out in lowered position but rather trying to tuck the pelvis forward on both the neg. & pos. movement. Heels are slightly camber blocked (2") medium spaced for balance. The torso is kept straight due to the position of pelvis. It leans forward to counterbalance the bum poking out which is the ‘normal?’ way most squat. The ‘classic’ form is pretty strict, and limits glute development (big arse) and maximises load accross the quads. You may have to cut the weights back to perform the exercise correctly.
Box squats at different heights may help. Work on sitting back.
If you receive conflicting advice about squatting, it’s because people are giving you advice on different styles of squats. In the powerlifting squat, the shins stay vertical, the feet are (generally) wider apart, you lean over more, the butt travels back, and the bar is lower on the back. In an Olympic squat, the shins move forward (not vertical), the butt stay relatively tucked, the torso is upright, and the bar is high on the shoulders. So, which style are you trying to do? If you’re doing powerlifting squats, you are going to lean forward. If you are trying to do Olympic squats and you’re leaning forward, it’s probably because you’re not tucking. Could also be a flexibility issue.
Basic physics: if you have long thighs, you won’t be able to stay upright maintaining a natural or arched back curvature while doing back squats no matter how flexible you are or how strong your core is unless you have an extremely wide stance. So it’s either natural or narrow stance with heavy forward lean, or wide stance and upright posture. Either way, having strong abs and good flexibility will contribute to a lesser chance of injury.
Keep the pelvis tucked forward? Is this saying to actively tuck your butt ‘under’ you when in bottom position? I always understood this to be a big no no due to lumbar stresses.
Dan