Trouble driving thru heels on squats

[muscelove]

Ive been squatting a long time and have always know that you are supposed to squat through your heels. I feel as though i drive through the balls of my feet. I believe its becasue i need to lean forward in order to go below parallel. If not i tend to lose my balance backward. I know some put 5lbers under their heels. But does that happen to anyone else? is it due to a lack of flexibility?

Also my stance is a pl stance. If i go oly i get up onto the balls of my feet before parallel.

 

[fortunatesun]

I found it helpful to think in terms of 'landing' on your heels on the way down. This way your entire frame in poised to drive up without having to adjust at the bottom.
I don't know if my specific solution would be helpful- I switched to a slightly narrower stance.
My suggestion, though, is to try overhead squats, maybe as a warm-up. These almost force you to end up in a correct position while in the hole or you'll lose your balance. It'll give you a practical demonstration for any adjustments you may need to make to make your drive feel natural.

 

[Chambewy20]

It might be because you have a tendency of leaning forward, can't really tell without seeing you....

Some movements maybe zercher squats, using a manta ray, using a safety squat bar, doing band through belt squats, things like that.

You may also try widening your grip and focusing on keeping your elbows down, will help keep your head and chest up and give a bit more balance while attempting to sit back in the hole....

 

[Protobuilder]

One simple thing you can do is consciously lift your toes up toward the ceiling throughout the squat. This will force you to keep the weight shifted toward the midfoot or heel area. Try it.

If you're already in a wide stance, and the weight is shifting forward, I wonder if you don't need to work on your general flexibility. You should be able to push your knees out and sit straight down with your torso remaining pretty vertical (look at a child or an Asian squatting down). Could be ankle or lower back flexibility. All fixed just by practicing sitting in the hole w/ some light weight on your shoulders.

 

[Cynical Simian]

Like others have mentioned (and you suggested) flexibility is important. Try some calf and hip flexor stretches.

 

[Scotsman]

Flexibity is a big cause of this.

Also if you break at the knees before the hips it will throw your center of gravity forward.

Knees collapsing in at the bottom.

Bad shoes with worn or unstable soles.

Too narrow of a stance.

These are the things I can think of without actually seeing you squat.

Cheers,
Scotsman

 

[chicagobuffedbod]

One simple thing you can do is consciously lift your toes up toward the ceiling throughout the squat. This will force you to keep the weight shifted toward the midfoot or heel area. Try it. QUOTE]

I have tried this and I think this helps a lot. Toes up!

 

[muscelove]

ok im gonna take vids and post them. I try putting my ass to the floor with no weight not even the bar and i tend to roll on the balls of my feet. when i try to stay flatfooted i fall back. I watch these vids of guys goin to the floor with a narrow stance but cant even come close to it