Forward lean on squat

MistressSara

I've been told my form on back squat is not great. I go below parallel, knees tracking well, but I lean forward too much and my butt way out, the bar not staying in line with my shins. It feels comfortable to me, and when I try to straighten up I feel pain in my mid/upper back, and can barely get to parallel.

Is it terrible to squat this way? Ideas to fix form?

Sorry, no video.

Thanks in advance.

livingleanlivingclean

To me it sounds like youre doing what I call a "squat morning" (a squat that morphs in to a good morning)....

Who tells you it's terrible? Could they give you some advice?

Unknown

This content has been removed.

livingleanlivingclean

Have you tried doing mobility work for better range of motion? What do you wear on your feet - some people squat better with raised heels. Can you front squat?

.... Can you find a powerlifting coach who might be able to work on your squat?

Unknown

This content has been removed.

livingleanlivingclean

MistressSara wrote: »

livingleanlivingclean wrote: »

Have you tried doing mobility work for better range of motion? What do you wear on your feet - some people squat better with raised heels. Can you front squat?

.... Can you find a powerlifting coach who might be able to work on your squat?

I haven't tried mobility work for hips, but I will. My shoes are flat, but maybe I could put some plates under my heels or wear running shoes? I don't think I can find an affordable powerlifting coach in my area, but I'll start googling.

Thank you so much. I have something to work with now.

I'd try plates before running shoes - running shoes are too spongy, imo.

My husband could never get to parallel - he had one session with a PL coach (widened his stance a lot, lowered the bar position, and gave him lots of exercises to do for hip mobility and glute strength)

I'm sure there's lots of help and advice, with videos etc on YouTube. Perhaps look up reputable coaches and see if they have stuff you can watch?

Unknown

This content has been removed.

watts6151

Practice breaking at the hips and knees
Simultaneously, it sounds like your bending at
Your hips before your bending your knees
Thus the bar been too far forward

ninerbuff

A forward lean usually also indicates that you're pushing off your toes and not your heels.

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

Cherimoose

Squats are complex, and there's usually more than one thing that needs fixin'. Try to post a video. If you need help uploading it, ask any teenager.

GrumpyHeadmistress

I agree with others that tour PT should be working with you on this but as a temporary solution try squatting facing a wall. You will naturally sit on your heels to avoid bashing your face on the wall.

shor0814

I am not sure I understand the part about the bar being in line with the shins since they move with the squat and without a video it will be hard to help. The general rule is the bar over the mid-foot which is a stationary position and the lower the bar position, the further the lean. Get a video from sides and back and you will get more help.

Unknown

This content has been removed.

Unknown

This content has been removed.

Azdak

MistressSara wrote: »

I'll look, but are there names you recommend? I can only think of Rippetoe at the moment.

Your husband's experience is helpful - thank you.

Tony Gentilcore

You can also try goblet squats or front squats to help improve form.

There is some individual variation in form, but the fact that you are experiencing pain is a good indication that what you are doing needs improvement.

Unknown

This content has been removed.

Unknown

This content has been removed.

sgt1372

MistressSara wrote: »

livingleanlivingclean wrote: »

To me it sounds like youre doing what I call a "squat morning" (a squat that morphs in to a good morning)....

Who tells you it's terrible? Could they give you some advice?

Personal trainer. She was more diplomatic than that, but that was the gist. The advice was to go lighter with the weight, stay erect, don't worry about hitting parallel, and that I might have tight hips. Even body weight I have a hard time staying upright though.

Frankly, this sounds like good advice, especially the using lighter weight part, at least until you perfect you form.

FWIW, for me, I didn't get my form "right" until I bought an eliteFTS safety squat bar (SSB).

People say that squats are squats are more difficult to do w/a SSB but it fixed me up, that and rembering to begin the drop and rise at the hips, not the knees.

canadianlbs

MistressSara wrote: »

Actually though, the pain happens only when I tried to correct.

i noticed that . . . wondering if it comes on at any particular point in the rep, or is it just there all the way through?

i started to lift with the rippetoe book, and that eyes-down thing he likes worked for me but started going a little too far. i think when my trainer asked me to start working on it, i had trouble because somehow i'd try to use the bar itself to change my angle.

it's hard to explain in ways that don't sound like gibberish, though. somehow i would try to straighten up by pulling against the bar instead of pushing my back into it. almost like a behind-body type of pullup-ish move. it should be a hip-based fulcrum but i was moving it higher up in my spine and basically making the thoracic-lumbar junction my fulcrum point.

what helped me to get over that was when the cue 'back into the bar' suddenly clicked to a visual of trying to move my own refrigerator. if you had to do that you'd get down on the floor with your feet braced on something and your back up against it - and then you would push with your legs, right? not with your back.

so i still can't squat without saying 'fridge!' to myself now and again also, i'll toss in a shout for front squats just as accessory to learning the entire idea of 'more upright'.

BabyLovesToRun

I had mobility issues with my ankles for a while, especially in my right one because I had fractured it and it healed super tight. I couldn't even do lunges on that side for a while. Start doing mobility work, with ankles AND hips. Your hips could be tight. Tight shoulders can throw off your squat form as well, so mobilize with those as well. Make sure to always warm up first, do some ankle/hip/shoulder stretching before evening squatting; loosen up. While I was working on mobility, it helped to put a small plate under my heels while squatting until I could do it without them, like a 5lb plate, just something to give a little lift, it'll help your depth and form. You can also purchase Olympic weight lifting shoes that have a small raised heel that is HARD, I don't suggest running shoes as they're so soft and spongy, like trying to squat while on a mattress. I have a pair of Inov-8, they're pretty comfy. Also, not everyone is built the same, try doing a low bar squat where the bar is down lower instead of the high bar where it's sitting on your traps. Everyones squat is different, you just have to find which way is right for you Play with your feet positioning as well, some people need to point their toes out more and what not. We all have different bone structures, so that plays a part!

Unknown

This content has been removed.

jessef593

Compete3x wrote: »

Ever work on 1 leg squats?
In fact ever try 1 leg anything’s? It’s crazy how much more difficult standing lifts are with 1 leg!!!!

Or focus on the main movements. I see all these people trying 1 legged. 1 armed movements. Making hardly any strength or size gains(mostly males). Here the rest of us are. Following the bread and butter compound movements hording all the progress.

OP. Are you going for a low bar or high bar squat? Bar positioning will be a huge factor.

I also agree that you might not be distributing your weight correctly as you squat. Could you post a video of your squats preferably showing from your head to feet. Much easier to diagnose the problem.

Unknown

This content has been removed.

jessef593

Compete3x wrote: »

jessef593 wrote: »

Compete3x wrote: »

Ever work on 1 leg squats?
In fact ever try 1 leg anything’s? It’s crazy how much more difficult standing lifts are with 1 leg!!!!

Or focus on the main movements. I see all these people trying 1 legged. 1 armed movements. Making hardly any strength or size gains(mostly males). Here the rest of us are. Following the bread and butter compound movements hording all the progress.

OP. Are you going for a low bar or high bar squat? Bar positioning will be a huge factor.

I also agree that you might not be distributing your weight correctly as you squat. Could you post a video of your squats preferably showing from your head to feet. Much easier to diagnose the problem.

Well I should’ve asked what OP wanted.
Does she do squats for looks or function?
Just because the old bread n butter movements work for you, doesn’t mean others wouldn’t work the same or better for someone else.

Progressive overload is one of the best ways to maintain progress.

Compound lifts are the best for functional strength, athleticism, stimulating growth, and caloric expenditure.

I believe unilateral movements have their place. But at the back of the line. Because my two legged squats and deadlifts will cause much more change than a single legged leg press or pistol squats.

The OP was also asking for form tips on her squats not for less productive alternatives

Unknown

This content has been removed.

deputy_randolph

Don't think I saw this mentioned...

Are you squatting high bar or low bar?

I would lean forward, shift weight from heels to toes when pushing up out of the hole, and struggled to hit depth.

PL coach took one look at my bar position and had me drop the bar a couple of inches down my back. I have no upper back/neck strain, hit depth with no problem, and have added 30lbs to my squat in 5 months.

Unknown

This content has been removed.

jessef593

So you are in fact doing high bar squat then?

Unknown

This content has been removed.

alteredsteve175

Azdak wrote: »

You can also try goblet squats or front squats to help improve form.

I struggle with getting to parallel and tend to lean forward and push from the toes instead of the heels. I usually touch to a box to make sure I am getting parallel. I started doing alternating sets of back squats and lighter goblet squats. That has helped me improve my form and stay more upright. The work continues.

jessef593

MistressSara wrote: »

jessef593 wrote: »

So you are in fact doing high bar squat then?

Yes

Have you considered low bar instead? Since you already naturally lean forward it might be worth trying