Any tips on my squat? I find myself leaning forward too much

[u/frenchguy94]

The Tips I got on my bench were super useful so I’m trying again for my squat!

I’m aware the walkout is shaky, it’s not normally an issue, but the leaning forward is, any tips welcomed!

[u/AutoModerator]

Hello! If you haven't checked it out already, Our Wiki's resources for Squats may be helpful. Check it out!

Also, a common tip usually given here is to make sure your footwear is appropriate. If you are squatting in soft-soled shoes (running shoes, etc), it's hard to have a stable foot. Generally a weightlifting shoe is recommended for high-bar and front squats, while use a flat/hard-soled shoe (or even barefoot/socks if it's safe and your gym allows it) is recommended for low-bar squats.

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[u/Mysterious_Screen116]

Looks generally fine, you might even be fighting to stay too vertical I dunno.

A low bar squat looks like this: https://youtu.be/QhVC_AnZYYM?feature=shared

[u/frenchguy94 → u/Mysterious_Screen116]

Thanks, I don’t mind the ‘bend’ forward of the low bar, the issue I think I see, not positive, is that the weight shifts toward my toes on the descent

[u/Bear0370 → u/frenchguy94]

On the up, are you feeling the weight in the heals or toes during the movement? It is hard to tell from this angle and the hat, but are you looking down at the ground, out in front, or to the ceiling if possible? I have noticed that if I catch myself looking down on heavy weights especially, I tend to lean that way and shift my weight to the toes and having to use more quads. Looking forward or up has helped me sit back and attempt to keep the weight centered or in my heals as I drive through. Looks nice and solid otherwise to me.

[u/Funny-Ticket9279]

Looks good to me dude, maybe work on some More core strength or brace harder to avoid that tiny dip but other than that it looked solid as fuck

[u/frenchguy94 → u/Funny-Ticket9279]

Thanks! Did some core work at the end of my workout today, it’s always the thing I skip if I’m low on time.. need to change that lol, thanks for the reminder!

[u/bones2divine]

You’re asking us for tips? Bro you give US tips. Look at that weight!!

[u/Ok_Kaleidoscope5817]

I squat the same as you, nothing wrong with

[u/Financial_Middle_955]

Reduce the weight

[u/WetDingus]

Someone correct me if wrong, but I don't think leaning forward is a problem if you're back is straight, braced, and your bar path is straight. I was going to mention the walk out. The only other thing is that you come down pretty fast. I'd try to control the eccentric a little more, but I also understand you're pushing a ton of weight here. This looks like good stuff to me.

[u/frenchguy94 → u/WetDingus]

Thanks! I do think the bar path is a bit off though, feels like I end up a bit on my toes on the descent and then I’m fighting to bring it back

[u/Disastrous-Animal774]

I really wouldn’t worry about the notion of leaning forward, I’d maybe slow down your walk out. Address the bar, big brace in, step half the distance back, big brace, go

[u/frenchguy94 → u/Disastrous-Animal774]

Never really focused on the brace before the step back, I’ll try to implement that!

[u/Disastrous-Animal774 → u/frenchguy94]

Definitely try it. Hands in place on the bar, bar to traps, feet set for a comfortable lift off, big brace, lift off, step back

[u/BoydRD]

Re: getting pulled onto your toes, it's usually just a motor patterning issue.

If you're feeling it on the eccentric, sit back a bit more, or set your torso angle early in the descent and stay back there. Even pressure across heel, big toe, and little toe throughout the descent. Corrective exercises: Tempo squats help a lot here, so you can feel where you are in your foot every step of the way down. Alternatively, employ the old Soviet approach of breaking the squat into sections (power position, parallel, hole) and pause in each. Same idea, feel out your balance and correct.

If you're getting pulled forward on the concentric, though, that's knees extending faster than hips, causing hips to rise faster than the bar and pitching the torso/bar forward. I'm not seeing TOO much of that here, but if you're feeling it, it's a matter of cueing a good morning out of the hole, actively pushing your back into the bar and trying to flip it off your back behind you. Alongside that, aim to keep your knees forward as long as possible. It's counterintuitive, but it'll keep your back angle more stable and keep you from opening your knees faster than your hips. Note, that doesn't mean shove your knees forward, just let 'em go where they go and keep them there through the sticking point. Corrective exercises: Pin squats from the hole, pause squats from the hole, tempo concentrics, squat-stance good mornings.

[u/frenchguy94 → u/BoydRD]

Thanks a lot! I definitely feel it more on the eccentric portion of the lift, gonna try to implement some tempo squats in my program (or the Soviet approach)!

[u/Daddysjuice]

Look up on the way up, it'll help keep your spine straight.

[u/Numerous-Pop-6522]

What helped me with that when power lifting was front squats if you can't stay upright you fall forward heavy sets strong core you'll fell the difference

[u/SpeesRotorSeeps]

Heavy! Think about lowering the bar straight down and straight up, keeping the barbell directly over your center of gravity the whole time. Barbell is moving a wee bit forward.

Think about keeping your feet flat on the floor; to do that you're gonna have to shove your ass back a bit more so that your knees and upper body don't go forward too much, which is moving the barbell a bit forward of your center of gravity. You may end up leaning over quite a bit, which is fine as long as the barbell is staying centered over your center of gravity.

[u/illegal_chickpeas]

Total guess on my part but I found recently I had the bar resting too high on the hand, causing my wrist to bend like yours. Solution was to have the bar lower in my hand, ie bar touching the heel of my hand with almost no finger coverage.

May help, it keeps the bar in closer to your back, with less arm work.

[u/According_Shopping54]

put some small plates under your heels.

your ankles mobility isn't there.

I have the same issue

[u/Apprehensive-Ear3175]

Try making your elbow under the bar

[u/Mysterious_Screen116 → u/[deleted]]

Check out form difference between: front, high bar, and high bar squat.

The placement of the bar significantly affects what the movement looks like. A low bar squat is -not- upright.

https://youtu.be/kuEmpSXXgvw?feature=shared

[u/DrB_25]

Are you pulling the bar down to engage your lats ?