Help to correct my forward lean on squat

The_Enginerd

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 :embarassed:

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:

Another thing I noticed, I can see you trying to keep your toes up, but as soon as you come down, your toes go down as the center of mass goes forward.

Agree with DopeitUp on slowing down the squat. Hard to concentrate on the movement and center of balance.when you are moving that quickly.

Iron_Feline

My toes go down - but there is no weight on them, I just don't hold them up for the entire lift - not when I'm trying to concentrate on the lean issue.

I will try to slow my squats down next time I go - and I'll get a video of me squatting with heels on plates to show the difference.

yankeedownsouth

Tagging because I struggle with the same problem.

Sarauk2sf

I would suggest one of two things:

1) try low bar - your body is in a low bar position but the bar in a high bar position

2) if you stick to high bar - push your butt out less and try to drop between your legs more. So down more than back. Often, when someone is leaning too far forward, their elbows go back - yours do not, and you seem to be keeping your chest up. You may want to try goblet squats to try to get into the habit of being more upright.

One thing I noticed on the early video - your knees are threatening to cave inwards. I would narrow your stance a little and focus on pushing your knees out if this is still happening.

LolBroScience

I would suggest one of two things:

1) try low bar - your body is in a low bar position but the bar in a high bar position

2) if you stick to high bar - push your butt out less and try to drop between your legs more. So down more than back. Often, when someone is leaning too far forward, their elbows go back - yours do not, and you seem to be keeping your chest up. You may want to try goblet squats to try to get into the habit of being more upright.

One thing I noticed on the early video - your knees are threatening to cave inwards. I would narrow your stance a little and focus on pushing your knees out if this is still happening.

This would be my recommendation as well. There is nothing wrong with forward lean in the squat, but you bar position mimics that of a high bar. Therefore, the bar path is not in line with your ankles and it's actually in front of your toes if you pay attention to it. It throws you off balance.

If you're intent on sticking with a high bar position it is more of a "sit down" and opposed to a "sit back" as Sara said.

Iron_Feline

Thanks guys, I might try low bar next time. And I'll try the sitting down instead of back.

I fixed the knees moving in issue, little by little I'm fixing my squat thanks to everyone's help :flowerforyou:

I'll post more vids after my next session so I/you can see if there has been any improvement.

FromHereOnOut

I would suggest one of two things:

1) try low bar - your body is in a low bar position but the bar in a high bar position

2) if you stick to high bar - push your butt out less and try to drop between your legs more. So down more than back. Often, when someone is leaning too far forward, their elbows go back - yours do not, and you seem to be keeping your chest up. You may want to try goblet squats to try to get into the habit of being more upright.

One thing I noticed on the early video - your knees are threatening to cave inwards. I would narrow your stance a little and focus on pushing your knees out if this is still happening.

Great advice. She definitely looks like with a small adjustment, she could do a great lowbar squat.

I prefer lowbar, but your description of the different way of dropping/sitting for highbar is very helpful for me to understand the difference in the two (it's not JUST about where the bar sits). Thank you.

BusyRaeNOTBusty

I have tried low bar - but it just doesn't feel comfortable and feels like it's going to slid off :ohwell:

You will actually be leaning a little forward as you get the bar off the rack. Instead of thinking about holding it up on your back with your hands, pinch your shoulder blades together, think about bending the bar across your back, tighten your whole upper body including your core, then you start your squat.

I'm not sure if this helps, since you can't really see where the bar is due to the plate, but this is my video of a low bar squat:

http://www.youtube.com/watch?v=RzvT2u-JT7o

Iron_Feline

http://youtu.be/IasoI-UrW54

http://youtu.be/F_jyBXvucoA

Me again

So I put the advice into action and I think the squat is better. I tried to move my butt down rather than back and I think it's better.

I know my heels come up a bit I promise to get that back under control. I also didn't slow down as much as I wanted to but I only had 30mins to get my workout in before the gym closed. :ohwell:

I also posted a vid of me squatting with my heels in plates and the bar moved in a much straighter line I think.

Comments and suggestions please.

Also thank you to everyone who has commentated and posted vids I really appreciate your help :drinker:

JeffseekingV

Have you tried a front squat? IMHO, any forward movement here would really be noticeable. Might help?

http://www.youtube.com/watch?v=g6Ed0EzTXW0

tomcornhole

tagging to follow

Iron_Feline

I've done front squats in the past but not recorded them. I'll try that next time at the gym.

DopeItUp

Funny how the plates under your heels makes such a marked difference. It's like night and day. You're still wanting to fall forward but it's diminished by 75%. In the plate video you look pretty good till you get to the bottom and then you sorta fall forward. Probably a result of dropping so fast, your torso's momentum is carrying you forward.

Have you ever thought about anterior pelvic tilt btw?


Could be part of your problem.

Iron_Feline

Funny you should mention that as I was wondering if I had that today after I saw that pic posted elsewhere.

I will look into it more. Thanks.

Iron_Feline

Repeat 100 times. Must slow down my squats. :noway: :laugh:

sixpacklady

bump

jeralank

The forward lean is a combination of hip and calf ROM.

try these:

http://www.youtube.com/watch?v=q3UGl2rHz18

http://www.youtube.com/watch?v=icNOo-o7fZQ

Kelly Starrett ( the guy in the vids) is extremely knowledgeable about ROM, and how to improve form when doing specific movements. Ive used many of those videos as a reference for myself when recovering from pain and injuries.