Squatting help please.

salsagal36

Hi, I'm a relative newbie to lifting.

I've been doing a bit since November but have only recently starting lifting heavily properly.

I'm happy with my bench press, pendlay row, shoulder press and deadlift but I'm struggling with form on squatting. I can do bodyweight squats and remain straight backed. I can do ATG squats with a fairly wide sumo type stance (I have a belly that gets in the way). But, as soon as I lift a 20kg bar into position I tend to dip forwards as I squat. I still get low and I try hard to keep my head upright by focussing on something above eye level.

I spend time focussing on keeping my traps back, my core tight and concentrate yet I still dip my upper body forwards. I tried front squats to see if that would make a difference and I just felt too unstable.

I've watched loads of videos on You Tube to try and learn that way but it's not made a difference that I can see. I don't want to sail ahead on the other weigths and have squats lagging poorly behind. However, I don't want to increase the weight until I'm happy with form.

Can anyone suggest anything or is it just pure perserverance and practice?

Thank you

cleotherio

If I feel myself tipping forward, I really concentrate on shifting my weight back and really digging my heels into the floor. That's something you can't really see in any of the videos.

auddii

My gym has a stick that is about the length of an olympic bar but weighs next to nothing. It's used to work on form without adding weight. This might be able to allow you to see if the position is the problem or adding in the weight. You can also work on it at home using a broom handle.

auddii

If I feel myself tipping forward, I really concentrate on shifting my weight back and really digging my heels into the floor. That's something you can't really see in any of the videos.

Ah, that reminds me, make sure you're wearing appropriate shoes for lifting. It should be something with a firm sole (NOT running shoes).

chubby_checkers

Those are front squat, high bar squat, and low bar squat; just so you can see the path the bar should follow.

You can take a wider stance when squatting with the bar, too. I have a belly that gets in the way, as well, and the wider stance helps. Practice, practice, practice before upping the weights, like the others said.

Iron_Duchess

I used to have the same problem until I was recommended to look above the mirror, not at myself or to the floor, while doing squats with the barbell. So I picked a spot above the mirror and squat rack and always look there to have a consistency. Also, when you move to using a barbell, the action will be like "pinching" the bar between the traps and the nape of your head. Also check the thread about the hip hinge; it is phenomenal and full of very useful information ( I couldn't find the thread but I think @vegas was the one that posted it and maybe she can help us out with that... ;-) ) I hope it helps and good luck.

Link to “So you think you can Squat”

http://www.youtube.com/watch?v=2ME8gEN54Ao

salsagal36

If I feel myself tipping forward, I really concentrate on shifting my weight back and really digging my heels into the floor. That's something you can't really see in any of the videos.

Ah, that reminds me, make sure you're wearing appropriate shoes for lifting. It should be something with a firm sole (NOT running shoes).

Ah! *lightbulb moment*

I wear cross training shoes to the gym because I usually do a HIIT session as well or use the treadmill. Maybe it's worth trying different shoes.

salsagal36

Those are front squat, high bar squat, and low bar squat; just so you can see the path the bar should follow.

You can take a wider stance when squatting with the bar, too. I have a belly that gets in the way, as well, and the wider stance helps. Practice, practice, practice before upping the weights, like the others said.

Thank you.

From looking at that picture, it seems I actually do mostly squat correctly. It looks like I do a low bar squat with my head up so maybe I'm not as bad as I think. I'll keep working on form though.

salsagal36

Thanks for all your replies

bumblebums

Yeah, I actually squat barefoot for stability... Some people wear Chuck Taylors--anything with a flat sole would do, if you don't want to spring for a real pair of lifting shoes.

There is a form critique thread in the Eat, Train, Progress group where you will get good feedback:

http://www.myfitnesspal.com/topics/show/911984-form-critique-thread-post-your-videos-here

kavanaghev

If you do low bar squats, look at a spot on the floor 4-5 feet in front of you.. not up. Also, I often check my form by seeing if I can lift my toes off the ground (inside my shoes). If I can, I know the weight is centered.

DaniH826

I put front squats into my rotation to teach my brain that it's ok to be more upright when squatting without being worried about falling over. I was over-compensating on my back squats, and several months' worth of once-a-week front squats are helping alleviate that (even though front squats are so very awkward).

Also, adjusting my gaze helped. I now look further up, rather than forward/neutral and that helps me be more upright also.

Could also be a core weakness issue. Try tightening things up as you balance the bar, and try focusing on making that bar travel as vertically down and up as possible. Your body will adjust around it. Make sure your power to come up out of the hole comes from hip drive, not your back or upper body. Your hips should be engaged the whole time. Try and "split the floor apart" with your feet when you're down, and that should help you fire up your hips to move back on up.

Will_Thrust_For_Candy

If you search "Hip Hinge" in this group you should be able to find the thread that I started....It was probably a couple of months back

Also, with a back squat it's totally normal to be a bit forward, on a front squat you are more upright. Now if you are bent over, like you are doing a good morning or even halfway to a good morning, then that's a problem. The picture that is already in the thread gives you a great idea of the path that the bar should follow. I have a feeling you are doing just fine but maybe the shoes threw off your stability.