What the fuck is the matter with my squat form?

Discussion in 'Fitness & Nutrition' started by Buzz Killington, Jun 7, 2007.

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  1. Buzz Killington

    Buzz Killington nunc fortunatus sum

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    I can't seem to get my balance correct. Instead of powering off my heels I always seem to be too far forward - and when I try to adjust my upper body position I feel unstable, like I might tip over backwards.

    Now, I know I would not tip back, but I get the sensation, which means something is wrong with my stance. I believe I should feel balanced throughout the ROM.

    Ring any bells? I refuse to move above 205 until I get my form down and this is really limiting me.
     
  2. φ

    φ Eugenics is the self-direction of human evolution.

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    Do front squats to get the form down then move to back squats.:dunno:
     
  3. BarbaraWaltersPegleg

    BarbaraWaltersPegleg Irish Guido

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    I cant believe Im reading a bmw1600 thread in here
     
  4. jokka

    jokka OT Supporter

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    put your hands closer together. it'll will tighten the entire upper back area.
     
  5. cls

    cls Though I have fallen, I will rise. Though I sit in

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    Maybe you have weak hamstrings. You could be going off your toes to emphasize the quads.

    Also, if you're doing close stance squats, it's difficult to drive from the heel, especially if you're doing ATG. Get a shoe with a decent heel on it, put plates under your heels, or go wide.
     
  6. RunDMT

    RunDMT OT Supporter

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    I had the same problem when I started. It turned out to be shitty adductor flexibility.
     
  7. TZ

    TZ Banned

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    Record it, post it here
     
  8. ccrooks

    ccrooks New Member

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    how far down are you squatting?

    arch your lower back slightly (stick your butt out)... that was my main problem
    also, try different bar positions... that might help as well
     
  9. JordanClarkson

    JordanClarkson OT Supporter

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    build up your calves, traps, abs, and back? any weak spots could give you balance problems. just a new theory i have on how to squat more :dunno:
     
  10. The Boy Bastard

    The Boy Bastard Bewbie's??

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    flexability and core strength...
     
  11. BlaXXXima

    BlaXXXima OT Supporter

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    True dat. Poor hamstring, hip and glute flexibility. And likely tight calves as well.
     
  12. ccrooks

    ccrooks New Member

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    oh yeah, when i started working on my hip flexibility, my squat numbers began to move in a big way
     
  13. Layman

    Layman New Member

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    You're not sitting back far enough and you're likely wearing running shoes.

    Sit down like you're sitting on the toilet and wear flat shoes.




    And when did you start sqatting, old man?
     
  14. C4

    C4 OT OG Aussie #1

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    front squats
     
  15. ccrooks

    ccrooks New Member

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    fixed :mamoru:
     
  16. Layman

    Layman New Member

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    Right, right! Cheerio!
     
  17. Arya Stark

    Arya Stark Resident Celebrity OT Supporter

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    What kind of shoes are you wearing?
     
  18. Buzz Killington

    Buzz Killington nunc fortunatus sum

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    OK - in answer to these (and thank you for helping me):

    - I'm using flat Adidas shoes (and they're hemp FTMFW) kind of like Chuck Taylors
    - I have GIGANTIC calves, but my hamstrings are probably on the weak side (long legs)
    - shoulders slightly rotated in toward each other (i.e., arched)
    - I go down to parallel (no cheating :nono:)
    - core strength is pretty good, I do a lot of heavy ab work
    - I used to put a small plate under my heels but a personal trainer came up to me and gave me a scare talk about my knees blowing out :dunno:

    Layman, I started doing squats once I got my core built up since that has significantly helped in preventing back reinjury. I have also been doing crazy stretches post-workout to make sure I don't stay tight. Fucking doctors would have me weak as fuck which would have the consequence of me getting hurt every time I picked something up. Fuck that and fuck them.
     
  19. MrInconsistant

    MrInconsistant New Member

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    Zaffir OT Supporter

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  21. antihero

    antihero OT Supporter

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    get a spotter and let yourself fall back. you will be surprised what it takes. then you really know how far back you can go instead of just being afraid of it.

    after that you should lighten the weight up a little and focus on just doing it right. just lighten the weight until you can keep your heel planted and work up from there. obviously you are going to have to check your ego for this. I went from "squating" 365x4 to 145x8 just to get it right. :rofl: Somehow week by week i was just in such a rush to add weight my form and rom went to complete shit.
     
  22. JeremyD

    JeremyD New Member

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    Squatting down to a low box, concentrating on really sitting back on my hamstrings while trying to push my chest up and look towards the ceiling was one of the biggest things that improved my squat. Also, I find that pulling up the toes while squatting down will teach to stay back on the balls of your feet, and not come forward onto your toes.
     
  23. Buzz Killington

    Buzz Killington nunc fortunatus sum

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    Thanks, I see a couple things I could do to get it down. I think part of it is hamstring strength which lags relative to my overall power.
     
  24. JeremyD

    JeremyD New Member

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    I agree....But, the majority of balance issues are falling forward (I know mine were). Teaching myself how to sit back real far on the box squat has helped my form in the free squat. You can't sit back as far, but it helps to teach the proper grove to maintain balance IMO.

    EDIT:
    I suppose alot has to do with your style too. Real wide stance I can sit back much further. When doing close stance A2G stuff, I stay much more upright.
     
  25. Layman

    Layman New Member

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    Good for you!

    Um, I'm clearly still a n00b at all this, but if I can be of assistance, let me know. Where are you working out, BTW?
     
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