found out my squat problem

[jeremys]

i video'd my squats today (it was an old vid cam, nothing i can post on here) and i found out i was leaning pretty far forward, which is definitely not good. it's interesting since i thought i always didnt' lean back

how do i fix this? thanks

 

[Exodus]

sounds like not enough hip and hamstring recruitment. your back is overcompensating by leaning forward becuase your not pushing your butt and hips far enough backwards.......

so its either lack of hip and hamstring strength or recruitment.

X

 

[Liftbig]

arch harder, wear a belt and push your abs out real hard into the belt. grip the bar real hard and pull your lats in and try to tuck your elbows just like on bench.

 

[jeremys]

i can definitely feel my hips involved in the lift, and i sit back pretty far..i almost fall over

 

[revexrevex]

weak abs?

 

[jeremys]

thanks liftbig, that will help a ton

also, my wrists are killing me. they end up bending back like you dont want to happen during bench.

i cant hold the bar out wide (with my hands to the collars) or the bar will roll down my back. so im stuck with a bench grip

 

[jeremys]

i have been slacking on the ab work..

hell im probably doing everything wrong

im also very unflexible. i can barely get to parallel with a narrow (shoulder-width) stance

 

[Liftbig]

wear wrist wraps, and if you grip the bar really hard like in bench it will help with the wrist pain. you need to hold the bar out wide, it gives you a wider surface of contact between the bar and your body. that IMO helps you squat more, the wider distribuiton of force on the barbell the better.

 

[jeremys]

wear wrist wraps, and if you grip the bar really hard like in bench it will help with the wrist pain. you need to hold the bar out wide, it gives you a wider surface of contact between the bar and your body. that IMO helps you squat more, the wider distribuiton of force on the barbell the better.

how do i keep the bar from sliding down my back?

 

[DBCooper]

On the other hand have you ever seen Goggins 1100 + squat he leans way forward. Use chalk and a good thick shirt to keep the bar on your back.

 

[pwr_machine]

Check out Bigguns15's training log. She had/has the same problem. Hips and hamstrings is what it was narrowed down to. She's added box squats and a few other exercises and her form is improving as each week passes. You can clearly see the difference in her videos. Keep videotaping and you'll see the improvements too!