Leaning Forward When Squatting

[ExtraMile]

What causes it? This guy I train with just cant stop himself leanng forward on squats and lunges, he does box squats right now because with normal squats he literally ends up doing a GM. The bar isnt too high its like a high bar squat but no higher than his traps. He cant do low bar squats as his rear delts and upper bar muscles are so under developed the bar just falls off.

Is it a weak posterior chain that cant hold him upright? And if so would doing hamstring and lower back work help? Or is it just a matter of practice?

 

[needtogetaas]

he needs hypers. weak lower back.

 

[bblazer]

Is he still getting at or below parallel? Sometimes novice lifters falsely think they are getting deeper into the squat by bending over like you describe. Since you say he is doing box squats, I am tending to think that he has a little mind fuck going on.

One way to test this, is to really lower the weight, and connect bands to the bad and to the bottom of the rack. Make him keep his feet in line with the bands. If he leans forward, the bands will pull him back. He will be forced to keep the bar in a vertical plane.

B-

 

[SouthernLord]

http://www.elitefitness.com/forum/w...hows-your-squat-squat-help-thread-647759.html

Watch video number two. It cover this and how to fix it.

 

[ExtraMile]

Ah ok, good idea with the bands blazer, so put them under the back of the rack and have his feet quite wide inline with them. Ill tell him. The reason he was doing box squats is because he doesnt bend so far forward on them so I was gonna get him to do box squats with lower and lower boxes and then just take it away. He only worked out for a while though until he tore somthing in his ankle, he just told me today he wants to come to the gym with me again. Only thing is the only bands at the gym are these gay reebok fitness bands but Ill just use more than one. Ill pm you and let u know how it went.

Hypers Ill get him to do them needto.

SL, Ill watch it and try and tell him but he cant watch videos on his computer so that might be hard...

 

[FunFun]

http://www.elitefitness.com/forum/w...hows-your-squat-squat-help-thread-647759.html

Watch video number two. It cover this and how to fix it.

If you watch the first video in the series posted as a sticky and then watch Rippetoe's video #2 (fixing the squat: hip drive), HERE you'll notice that the two coaches have a completely opposite view of how one should squat.

Rippetoe does not believe in the chest being pushed up and spread, whereas the other coach does. Rippetoe's squats are initiated from the butt with a lean forward. The other coach is going for a very upright position throughout the whole movement (take a look at his suggestion to practice squatting near a wall). If you watch Rippetoe squat, you'll notice that he also doesn't keep his head up, but looks downward and holds his head in a somewhat forward posture. Again totally opposite to the other coach and what we've been taught.

After much personal experimentation, I'll go with Rippetoe's technique for a powerful squat. It feels right, natural and powerful in comparison to the traditional upright position (he teaches the deadlift along the same principles too). I personally believe that the traditional bolt upright position is unwittingly responsible for many injuries due to the unnatural body position that it forces you to keep.

 

[needtogetaas]

If you watch the first video in the series posted as a sticky and then watch Rippetoe's video #2 (fixing the squat: hip drive), HERE you'll notice that the two coaches have a completely opposite view of how one should squat.

Rippetoe does not believe in the chest being pushed up and spread, whereas the other coach does. Rippetoe's squats are initiated from the butt with a lean forward. The other coach is going for a very upright position throughout the whole movement (take a look at his suggestion to practice squatting near a wall). If you watch Rippetoe squat, you'll notice that he also doesn't keep his head up, but looks downward and holds his head in a somewhat forward posture. Again totally opposite to the other coach and what we've been taught.

After much personal experimentation, I'll go with Rippetoe's technique for a powerful squat. It feels right, natural and powerful in comparison to the traditional upright position (he teaches the deadlift along the same principles too). I personally believe that the traditional bolt upright position is unwittingly responsible for many injuries due to the unnatural body position that it forces you to keep.

This is how I squat.