form question on ATF squat

[kiosk]

on the 5x5, when rising just before parallel I have this stciking point, I lean forward more than feels normal, then straigthen back up after the last 1/3 of the lift. It seems like the only way I can complete the lift after this sticking point is to lean forward...

 

[Cynical Simian]

If you haven't already done so, read through the squat sticky in the powerlifting forum. Some of the pointers in there, particularly focusing on pushing your knees out on the way up and keeping your torso close to vertical, might help you avoid leaning too much.

EDIT: A stance that's too narrow could be another factor that's contributing to the tendency to lean.

 

[Sub-Zero]

when i do that its because im looking down, which causes my head to tilt down a bit, which causes my entire back to look down,,,

try focusing towards the cieling and lifting ur head back so ur back stays stright, and pushing more with your heels and the back of your body than rocking forward and pushing with your toes

mainly the looking up thing though, - if your looking up, (and keeping your back straight)- you will fail in the squat with your legs, before your back falls forward and down

 

[kiosk]

yes I do try all that (push heels, look up, torso straight, shoulders back) but half way up something gives and the only way to complete the lift is to lean forward...otherwise I get stuck and have to rack the bar!!

 

[Cynical Simian]

If the problem is that "something gives", core exercises might help. Reducing the weight to a level where you aren't forced to lean would probably be a good idea as well.

 

[Sub-Zero]

yes I do try all that (push heels, look up, torso straight, shoulders back) but half way up something gives and the only way to complete the lift is to lean forward...otherwise I get stuck and have to rack the bar!!

whats ur deadlift at?

if its that bad, its probably because your back and hips are just straight up weak

 

[coolcolj]

weaker hammies usually, since your leaning forward to put the stress on the lower back and glutes which are stronger

also could be form, you have to concentrate and drive through your heels and force your head back into the bar, while staying tight all over

 

[JohnRobHolmes]

you could switch to sumo squats to hit the hammies more and reduce your lean at the same time. i looove me some PLer style squats.

 

[kiosk]

could be my hams.....my lifts are pathetic now, I am cutting now and not eating as much/well, not sleeping well, moving between homes....sucks @ss.
On the 5x5 I am only at 205 with the squats and 225 with the DL, which is a total f'ing joke! anything heavier and I start leaning forward on the SQ. Help!

 

[blut wump]

Try making an effort to lead with your hips and head. I try to think of breaking first at the hips with a squat and at the knees with a pull.

One suggestion madcow had a while back is to imagin someone pushing you in your chest as you start to rise. The only other thing you can do is to reduce the wieght for a while and keep your form as you want it to be until the lagging muscles catch up.

 

[kiosk]

Thanks lot man. I am gonna lower the weight a bit and try to stick to good form. I just realized that my heavier weights on the squat, at 315, were partial squats to parallel, not ATF like doing now.
I just dont know that a 100+ lbs drop was required when going from partial to full squat!!! but maybe it brought up this weakness I have, or just shows how sissy partial squats are.

 

[Cuthbert]

I would hit the core hard.. strong abs will probably make it more easier to stay upright.

I do agree with ccj, leaning forward puts more strain on the lower back; I would make sure you have strong abs and hamstrings, this will probably help the forward lean a good deal.

 

[Guinness5.0]

Thanks lot man. I am gonna lower the weight a bit and try to stick to good form. I just realized that my heavier weights on the squat, at 315, were partial squats to parallel, not ATF like doing now.
I just dont know that a 100+ lbs drop was required when going from partial to full squat!!! but maybe it brought up this weakness I have, or just shows how sissy partial squats are.

I think that gap will narrow quickly, then dissappear completely. My squat got higher after adjusting to atf than it ever did when going to parallel (even when juiced).

 

[hangclean]

Do zercher squats once a week and I gauruntee you wont lean forward anymore.

 

[kiosk]

Do zercher squats once a week and I gauruntee you wont lean forward anymore.

ok...what the heck is it thou? any pics or details?

 

[hangclean]

ok...what the heck is it thou? any pics or details?

Its hard to explain. Its a squat where you hold the bar in the crook of your arms out in front of your body. Much easier to show someone than to explain it. Try GOOGLE. You should really try it, once you learn to lean back a little your squat will improve tremendously. Box squats work also.

 

[siamesedream]

Its hard to explain. Its a squat where you hold the bar in the crook of your arms out in front of your body. Much easier to show someone than to explain it. Try GOOGLE. You should really try it, once you learn to lean back a little your squat will improve tremendously. Box squats work also.

Are they as essential as olympic squats? I was under the impression that olympic squats were, bar-none, the greatest exercise for core-strength. My squat is the most pathetic thing ever. I bench more than I squat for crying out loud, and I can't figure out why.