Help to correct my forward lean on squat
Iron_Feline
Posts: 10,750 Member
Hi
Having videoed my squats both with and without weigh, it is clear I lean too far forward and the bar doesn't travel in a straight line.
Today I tried putting plates under my heels and this corrected the problem, no excessive lean and the bar travelled in a straight path. So clearly there is some underlying issue causing this. Research seems to suggest this is caused by tight calf muscles.
I was hoping you guys might be able to confirm this and suggest some exercises to help solve this problem and get me squatting with better form.
Many thanks. Iron.
Having videoed my squats both with and without weigh, it is clear I lean too far forward and the bar doesn't travel in a straight line.
Today I tried putting plates under my heels and this corrected the problem, no excessive lean and the bar travelled in a straight path. So clearly there is some underlying issue causing this. Research seems to suggest this is caused by tight calf muscles.
I was hoping you guys might be able to confirm this and suggest some exercises to help solve this problem and get me squatting with better form.
Many thanks. Iron.
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Replies
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IN for support.
Do we get to see the video?0 -
Incorporating front squats into my routine has aided me tremendously in my back squat form.0
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IN for support.
Do we get to see the video?
My question, as well.
Also in because squats and I think my issue is similar.0 -
Are you doing low bar or high bar?0
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In for video.
Also, if putting plates under your heels fixes the problem, why not just get some squat shoes? I got some Rogue Do-Wins, they are nice.0 -
High bar squats.
I'll find the link to my old YouTube video - that shows the forward lean.
I can't afford squat shoes ATM so I'm looking for ways to fix it cost free :bigsmile:0 -
http://youtu.be/hVBSfr1F0RQ
Ok that's an old video but should show the problem.
I've fixed the issue of my heels coming up but not the lean forward.
You currently can't view it on mobiles sorry I'll fix that when I'm next on my computer.0 -
Probably a matter of core strength. Lower the weight until you can do it in good form, then practice, practice, practice. Start doing planks and other core-centric exercises to get caught up.0
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Probably a matter of core strength. Lower the weight until you can do it in good form, then practice, practice, practice. Start doing planks and other core-centric exercises to get caught up.
I lean forward with no weight at all and already do planks etc.
If it was core strength why do the plates under my heels fix it?0 -
Could be overactive/tight calves, hip flexors, abdominals, could be weak spinal erectors, underactive anterior tibialis, underactive glutes, and it could be technical -- will watch video later today.
If the plates fix it, it would seem reasonable that squat shoes will also help.0 -
High bar squats.
I'll find the link to my old YouTube video - that shows the forward lean.
I can't afford squat shoes ATM so I'm looking for ways to fix it cost free :bigsmile:
Low bar "allows" you to lean forward. That's why I do it. I just feel better balanced that way. I've read that high and low are really just a matter of preference. When I watch your video it looks like you are doing lowbar but the bar is too high.
http://journal.crossfit.com/2008/05/lowbar-vs-highbar-squats-by-ma.tpl0 -
Incorporating front squats into my routine has aided me tremendously in my back squat form.
Same, and I have a sweet front squat now.0 -
Have you tried doing a squat while trying to keep your toes off the ground so you are keeping your weight back and concentrating on pushing through your heels? This helps me, I have form issues due to naturally carrying my weight forward on my foot and a weak core.Probably a matter of core strength. Lower the weight until you can do it in good form, then practice, practice, practice. Start doing planks and other core-centric exercises to get caught up.
I lean forward with no weight at all and already do planks etc.
If it was core strength why do the plates under my heels fix it?
ETA: You do look like you are leaning too far forward. I had the same thing pointed out to me in my form check. My weight was over my toes, not the middle of my foot, at the bottom of the lift.0 -
Try getting into the squat position with no weight. Then trying lifting your toes off the ground. If you can do that, that's the correct weight distribution. You push through your heels, not your toes. It does look like you are leaning forward. You should imagine you are going to sit down in a chair. Or actually try box squats to get the feeling of leaning back a touch while starting the squat. I stick my butt out to "reach for the chair".
*Crap engineered beat me to it*0 -
I do now lift my toes off the ground I was having that problem in this vid but I fixed that. But I still lean forward.
In that vid I was carry the weight wrong but i sorted that. I've tried squatting back onto a bench I still lean forward.
I'll try to get a new vid so you can see the difference between feet flat and heels on plates.0 -
When you mean lean forward, do you mean folding? That might/might not be a problem.
But look forward to a new vid!0 -
When you mean lean forward, do you mean folding? That might/might not be a problem.
But look forward to a new vid!
I don't know what you mean by folding.
All I know is that I lean forward and the bar doesn't travel in a straight path. Instead it ends up over my toes.0 -
If you end up on your toes than you are shifting your weight forward onto your toes and no longer have the weight centered toward your heels.
Probably best to make another video
Here is a video I made for review. I don't lean forward but I do fold more than I'd like. I also don't bounce anymore.
http://youtu.be/Ej7jZ4dJsuU 0 -
I don't end up on my toes but I still lean toward as seen in the video I posted.
But I will make new ones0 -
When I look at your feet, I can see you transferring your weight from the heels, mid foot and then towards your toes on your way back up. IMHO of course.0
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When I look at your feet, I can see you transferring your weight from the heels, mid foot and then towards your toes on your way back up. IMHO of course.
As I said earlier and have repeated I fixed that issue and now keep my weight over my heels. That is no longer a problem and is not causing me to lean forward. This is an older video but shows the lean forward and path of the bar that is still an issue.
Please ignore the feet on this video. That issue has be fixed.
Edit: I appreciate you are trying to help but you are focusing on something that I have repeatedly said is no longer an issue.0 -
When I look at your feet, I can see you transferring your weight from the heels, mid foot and then towards your toes on your way back up. IMHO of course.
As I said earlier and have repeated I fixed that issue and now keep my weight over my heels. That is no longer a problem and is not causing me to lean forward. This is an older video but shows the lean forward and path of the bar that is still an issue.
Please ignore the feet on this video. That issue has be fixed.
Edit: I appreciate you are trying to help but you are focusing on something that I have repeatedly said is no longer an issue.
Can you upload a current video?0 -
Just throwing this out there to further muddy the waters... SS or Sara, feel free to delete/edit if I have no idea what I'm talking about.
This whole "bar traveling in a straight line" thing is, IMO, the ideal. Differences in bone structure, joint angles, mobility, etc will often lead to a certain degree of acceptable variance in the movement. Some things can be corrected, some can't. Clearly too much or certain types of variance can be bad, it's not always an issue if you aren't exactly at ideal.
I think we really need an updated/current vid of your lift to see what the problem is, if there even is one.0 -
When I look at your feet, I can see you transferring your weight from the heels, mid foot and then towards your toes on your way back up. IMHO of course.
As I said earlier and have repeated I fixed that issue and now keep my weight over my heels. That is no longer a problem and is not causing me to lean forward. This is an older video but shows the lean forward and path of the bar that is still an issue.
Please ignore the feet on this video. That issue has be fixed.
Edit: I appreciate you are trying to help but you are focusing on something that I have repeatedly said is no longer an issue.
Agreed. Really need a new video. But there's only so many ways that you will lean forward. If it's not the toes than perhaps you are "folding" ie... bending over at the hips. That's the only other way that I can think of that would move the bar forward if your weight is maintained on your heels. One cause might be from the bottom of the lift, you raise your butt but the rest of your torso doesn't lift at the same time. That will make you bend over and "fold". Although I don't see how that would allow the bar to travel in a different line but it would sure feel like that was happening.0 -
So this is a vid from today - not a great one but I was just using this for my reference.
I don't have one of the squats with plates under my heels - I deleted it by accident
http://youtu.be/QeM-xQTaXHg
I've only just uploaded it so it may take a while before it shows - sorry for the delay - my phone has decided it no longer wants to upload to youtube :explode:0 -
I think that squat is great. And yes, better than the first. I don't see you moving forward at all.0
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Ankles look better but the excessive forward lean is still problematic due to bar position. I'll try to watch again tonight and reply. Posting from phone at the moment.0
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Thanks guys - it's nice that there is some improvement, but that lean is still there damnit :grumble:0
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Hmph. Very interesting video. I'm not 100% sure how to attack this one. Your first two squats looked pretty decent but yes you are clearly leaning forward quite a bit. Your next few squats go kinda down hill, you start stopping the squat way early (shy of depth) and then your torso sorta "falls" forward as a result. Thus multiplying the leaning effect.
Some things that came to mind that might help:
1) Slow down the squat. You are really dive bombing it. It's hard to see what's happening in the video (wish I had slo-mo) but it also may make it difficult for you to think about what you're doing. At least for now, try squatting for like a 3 count or a 5 count. As you drop you can think about your positioning and correct it as you go.
2) It's hard to tell but it looks like you've got the bar high up on the shoulders. A low bar squat might help move the weight back a bit and balance you better.
3) You're sticking your butt out, which is fine. But you might be sticking it out too far. This results in you having to lean forward to keep your balance. Then when you lean forward so far, you have to Good Morning the weight back up.
4) Maybe try shooting your knees forward a bit? This will coincide with your butt not sticking out so far. Force your knees out (to the sides) and forward at the same time.
5) Think about keeping your chest up. Pretend you're sticking out your chest so that someone can read what it says on the front. This may help cue a bit more upright stance.
6) I agree that some front squats or maybe even better, goblet squats might help cue you to sit up straighter. A goblet squat is basically a front squat but holding a single dumbbell in front of your chest. Same basic idea.
Sorry if I missed this comment, but have you tried heavier weights? Not always recommended but as an experiment, if you went heavy enough that you start to fail you might learn quickly how to position yourself for correct balance. You can get away with the heavy lean right now because the weight isn't heavy enough to challenge you. At some point you will not be able to get away with it though. Just another random thought.0 -
I was up to 30kg - but I dropped the weight back now I've started 5x5 - partly to try to correct this issue. I also struggle with heavier weights as the squat rack at my gym has fixed safety bars - and they are too high for me to go parallel without hitting them (short people problems) which make me nervous about failure.
The last few squats are weird as I was trying to correct the issue as I went along - that's why they aren't as deep - I was trying to stop the lean - but that threw off everything else. I was actually trying to keep my chest up - clearly not succeeding.
I have tried low bar - but it just doesn't feel comfortable and feels like it's going to slid off :ohwell:0
