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Old 01-10-2014, 05:26 PM   #1
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Default Fixing forward lean on the squat

In the year that I've now been squatting, there has never been a time where my squat was actually limited by how strong my legs are. The dealbreaker is always me folding over and I really don't know how to fix it.

I've tried different foot stances, keep my elbows under the bar and keep my back as tight as I can.

Any theories, tips or just random thoughts are greatly appreciated.
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Old 01-10-2014, 06:11 PM   #2
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I'm in the same boat as you. I've been squatting for years but I've never really pushed my squat until the last 6 months. If I do manage to squat to parallel my back rounds, I bend forward, and the weight is on my toes. No matter how tight I keep my back, It's always a choice over staying upright, or hitting parallel I'm incapable of doing both.
I've been doing some extensive research (read: I googled it to death) and I'm convinced that in my case it's a hip mobility issue. I've got an appointment with a chiropractor/ART (active release technique) therapist on the 20th and I'm hoping that he can help me out.
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Old 01-10-2014, 06:18 PM   #3
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Are you using any sort of heel, Oly shoes, or just flat soled shoes when squatting?

If the latter, you may benefit from a slight heel.
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Old 01-10-2014, 06:48 PM   #4
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http://www.youtube.com/watch?v=pX7nEZFRBi4
I believe he talks about forward lean.

Last edited by fenrisulfr; 01-10-2014 at 06:51 PM.
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Old 01-10-2014, 07:01 PM   #5
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low barsquats cured my forward leaning
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Old 01-10-2014, 07:19 PM   #6
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Quote:
Originally Posted by 5kgLifter View Post
Are you using any sort of heel, Oly shoes, or just flat soled shoes when squatting?

If the latter, you may benefit from a slight heel.
Already squatting in Power Perfect II's

Quote:
Originally Posted by moeheep View Post
low barsquats cured my forward leaning
I just can't seem to comfortably get the bar behind my traps, but maybe it's something I should practice.
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Old 01-10-2014, 07:46 PM   #7
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Quote:
Originally Posted by Kleurplaay View Post

I just can't seem to comfortably get the bar behind my traps, but maybe it's something I should practice.
It takes a couple sessions. It hurt me pretty bad at first. But went away quickly.
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Old 01-10-2014, 09:28 PM   #8
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Send me a video and I'll help. Might be something you are missing.
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Old 01-10-2014, 09:30 PM   #9
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Shoulder Dislocations help big time with Low Bar...

Do more Front Squats... many times the forward lean is from a Weak back. Front Squats force you to stay tight. Also Goblet Squats are good too.
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Old 01-11-2014, 06:57 AM   #10
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Quote:
Originally Posted by Ramrod View Post
Shoulder Dislocations help big time with Low Bar...

Do more Front Squats... many times the forward lean is from a Weak back. Front Squats force you to stay tight. Also Goblet Squats are good too.
I always thought I actually have a pretty strong back, but have recently started regularly doing safety bar squats.

Quote:
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Send me a video and I'll help. Might be something you are missing.
I'll try to get a set filmed next time
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