Leaning forward when SQUATTING

[Lililston]

I saw something when I was doing some research on squats, that it was ok to lean forward when squatting, and just do not go over your toes.. However, I also heard that leaning forward can lead to lower back injury..
What do you guys think?

 

[Tweakle]

Depends on your leverages and squatting style. I have to lean forward some at the bottom of the lift simply because of the bar positioning and the depth I hit. Hasn't done my lower back any harm and with a disc herniation believe me I can tell when anything's hurting it.

 

[punch]

DO NOT LEAN FORWARD.....does nothing except put you in a bad place.

 

[Tweakle]

Should clarifiy that 'leaning forward' isn't rounding your back but more of a hip extension.

download the video of dr ken squatting 430 for 23, notice how he utilizes some forward lean on every rep and he's been squatting like that for 30+ years

 

[Lililston]

Should clarifiy that 'leaning forward' isn't rounding your back but more of a hip extension.

download the video of dr ken squatting 430 for 23, notice how he utilizes some forward lean on every rep and he's been squatting like that for 30+ years

I don't round my back at all everytime I do barbell squats, but I do lean forward a lot(feels like it's putting some stress on my lower back though)

Tweakle, may you please show me this video of dr. ken?

 

[coolcolj]

I think ity's a load of pish

it's a matter of balance. The only time one doesn't lean forward is doing frontsquats, and even then there is a slight forward movement in oly shoes

 

[Seashell]

I have to lean forward as I get to the bottom or I can't get to parallel.. it's a balance thing for me.

 

[Backlash]

I lean forward as well. I think it's pretty common among tall people; otherwise you can't sit back and still keep your balance.

 

[bignate73]

you have to lean forward. its balance as CCJ said. your body cant stay vertical without your knees shooting forward and your heels coming off the ground.

 

[gymtime]

you have to lean forward. its balance as CCJ said. your body cant stay vertical without your knees shooting forward and your heels coming off the ground.

I assumed he meant leaning "more forward" than you would naturally, as a lot of people do at the bottom of the movement, when they're on their way up.

To me, it's never a good thing to do. IMO, if you have to lean forward (essentially using your lower back to start your upward momentum), then you're using too much weight (not to mention begging for injury).

 

[bignate73]

I assumed he meant leaning "more forward" than you would naturally, as a lot of people do at the bottom of the movement, when they're on their way up.

To me, it's never a good thing to do. IMO, if you have to lean forward (essentially using your lower back to start your upward momentum), then you're using too much weight (not to mention begging for injury).

if you lean more forward to start the motion, its a breakdown in form. usually most beginners dont understand that the hips and legs should be moving in unison. most people thing of squats as just "push with legs" and end up leaving their torso behind (or at the bottom of the squat. same things with deadlifts. and that leads to lower back strains in alot of beginners.

there is some forward tilt to the torso though. unless someone has hyperflexible ankles....and allows them to shoot forward. squat technique (OLY, PL etc) comes into play then.

 

[d3track]

i find that a lot of the leaning for me happens if i try to go to fast. the lean seems to be a part of not being in control of the movement

 

[Lord_Suston]

the lean should be no different than if you have 405 on the bar or 135, some people lean a little more forwar than others and that is fine as long as the bar doesn't ravel tofar in front of the toes, or the movement still seem comfortable

 

[lavi]

I wonder if squats could mess up your posture after 10 years?

 

[collegiateLifter]

if you lean more forward to start the motion, its a breakdown in form. usually most beginners dont understand that the hips and legs should be moving in unison. most people thing of squats as just "push with legs" and end up leaving their torso behind (or at the bottom of the squat. same things with deadlifts. and that leads to lower back strains in alot of beginners.

still happens to me some in squats, where i rock out of the bottom. I am not sure if its a weak lower back or weak hamstrings problem, so I'm focusing on strengthening my erectors for the time being.

 

[bignate73]

hit some box squats, it should help. probably hammies, if you are leaning forward to let the quads pick the slack.

at least on box squats, if you tend to lean forward or rock forward, it generally means that your hammies cant do the work, and you compensate to your quads.

 

[fastgain]

Where's that powerpoint presentation that was on here the other day? It went into many points on proper squat form. It specifically emphasize not leaning forward, maintaining an upright torso, and "sitting between your legs." My recollection is that leaning forward a little is probably fine, but if you're doing half of a good morning, your form is probably wrong.

 

[bignate73]

again it all depends on your form. i dont sit between my legs unless im doing zercher squats(because my torso is more erect), even then i try to get my hips back. if your hips go back, your torso comes forward. plain and simple. if your torso stays down when you are squatting but your legs are straightening out, thats "incorrect".

 

[collegiateLifter]

again it all depends on your form. i dont sit between my legs unless im doing zercher squats(because my torso is more erect), even then i try to get my hips back. if your hips go back, your torso comes forward. plain and simple. if your torso stays down when you are squatting but your legs are straightening out, thats "incorrect".

yes for me it can end up, hips are moving up, but the bar isn't.