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Old 07-16-2014, 02:21 PM   #11
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Your forward leaning right from the start of the eccentric, or way down. Look at your bar path - it is angling forward all the way down. Bar path should be mostly straight up and down. I think tightness is a big issue, along with perhaps core strength. I cannot see your head of course, but make sure you look up, way up, and keep looking at that spot throughout the squat. Keep that upper back tight. Pulling the bar down into your shoulders will also help with tightness and fixing that forward lean.
Many Thanks Squatter, Yeah will do, I think tightness is a big issue, and yeah I have no idea where my head is so its properly on the wrong angel.

Cheers mate.
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Old 07-16-2014, 02:23 PM   #12
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This is also superb advice. Follow these technique cues as well.

Also, recall how I said your hips rise first because your back is stronger than your legs? This is sometimes the reason people start with a chest drop, it puts you in that same "advantageous" position. Unfortunately, your chest drop is almost purely in the upper back, so it puts you in a rounded position instead of a flat back position.

PS: If you're strong enough to squat 180x5 like that, fixing your technique and bringing up a couple lagging areas will put you to 180x10 in no time (or maybe 200 x 5!).
Cool thanks Paradox
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Old 07-16-2014, 02:28 PM   #13
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Two simple fixes

1. Keep elbows down during the transition from the bottom.

OK will do mate,

2. Squeeze upper back tight the entire time, bend the bar down with your hands, pushing shoulders into it, while spreading the chest.

Cool will do, Tightness seems to be the big issue ?

Gets those accomplished and it will fix majority of the issues.
Thanks for your time JB.
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Old 07-16-2014, 05:39 PM   #14
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Lots of good suggestions, but I thought it might be good to add that when you make these changes you need to back way off on the weight. Spend the next few months focusing on making changes, then very slowly building the weights back up.

My other suggestion is to be extreme in your changes. If you get your chest up, arch and tighten your whole back, keep your elbows down and push your shoulders back into the bar it's going to feel weird. Do these things as extreme as you can manage, and do it with light weight until it starts to feel natural so that you can trust it when you start to get heavy again.
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Old 07-16-2014, 05:44 PM   #15
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Many thanks for your time and experience.
No problem, you're welcome (I speak for the others as well :P)

Also, please note that my saying you have weak legs isn't saying you're weak. Your legs just might be weak relative to your back.
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Old 07-17-2014, 01:08 AM   #16
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Lots of good suggestions, but I thought it might be good to add that when you make these changes you need to back way off on the weight. Spend the next few months focusing on making changes, then very slowly building the weights back up.

My other suggestion is to be extreme in your changes. If you get your chest up, arch and tighten your whole back, keep your elbows down and push your shoulders back into the bar it's going to feel weird. Do these things as extreme as you can manage, and do it with light weight until it starts to feel natural so that you can trust it when you start to get heavy again.
Cool will try it out mate, I cant guarantee I will back of the weight though, but i'll try
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Old 07-17-2014, 01:11 AM   #17
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No problem, you're welcome (I speak for the others as well :P)

Also, please note that my saying you have weak legs isn't saying you're weak. Your legs just might be weak relative to your back.

Yeah I got ya mate, its all good, but I do think I could do with some more leg strength
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