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Forum » Foward lean during heavy squats need advice? (vid)
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Thread: Foward lean during heavy squats need advice? (vid)

post 1647556843 09-22-2021, 01:12 PM
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Foward lean during heavy squats need advice? (vid)

I know I'm weak as fuk atm but I only just started lifting again after spending months not going to the gym and eating like chit so have lost quite abit of strength.

Anyway in the video where I'm squatting 135lbs my form looks okay yet whenever I go to my heavy sets the weight shifts to my back and have problems keeping it tight.

I stretch my hamstrings, hips and calves usually twice a week and foam roll before squats. Is it a flexibility issue or is because the weight is just too heavy? Does me having a short torso and long legs play a role?



First video of me squatting 135lbs/60kg:







Second vid of me doing 92kg/200lbs:


post 1647557103 09-22-2021, 01:15 PM
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Are you just dropping into the hole and bouncing out? That is kinda what it looks like.
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post 1647557253 09-22-2021, 01:18 PM
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You don't have excessive forward lean in the early reps, but you do start to get folded over as the set progresses.

This happened with both of my sons when they started squatting, and I found Louie Simmons to be correct in his diagnosis of this issue. Basically he would say you need to strengthen your hamstrings because as they start to fatigue, your lower back starts to take over on the movement.

So maybe place a little more emphasis on leg curls, pull thrus, etc.
Originally Posted By BeginnerGainz⏩
Are you just dropping into the hole and bouncing out? That is kinda what it looks like.
This is also something to think about. Nothing wrong with that style of squatting imo (I used to squat/compete almost exactly like that for years), but if you're not tight enough or under complete control, you might get a bit wobbly and have technical issues as a result
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post 1647557323 09-22-2021, 01:19 PM
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Way too loose from start to finish. Arch your back hard and get your whole body tighter. You need to create some kind of stretch into the hole to build up tension. I don't know wtf you're doing at the top, it's like you're overexaggerating your hips and shrugging the weight, there's no need for all that.
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post 1647557653 09-22-2021, 01:24 PM
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ibby pls

The bar path should be a straight vertical line. Otherwise, just build up your weak areas...your hips shoot up before the bar even moves anywhere.
post 1647557743 09-22-2021, 01:26 PM
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Originally Posted By DrewDarden⏩
You don't have excessive forward lean in the early reps, but you do start to get folded over as the set progresses.
This happened with both of my sons when they started squatting, and I found Louie Simmons to be correct in his diagnosis of this issue. Basically he would say you need to strengthen your hamstrings because as they start to fatigue, your lower back starts to take over on the movement.
So maybe place a little more emphasis on leg curls, pull thrus, etc.
This is also something to think about. Nothing wrong with that style of squatting imo (I used to squat/compete almost exactly like that for years), but if you're not tight enough or under complete control, you might get a bit wobbly and have technical issues as a result
Makes sense. I was thinking his quads are overly strong because his legs/hips keep going up while his back stays in the same position stalled. So my first thought was strengthen the back more. Its most likely the entire posterior chain that's the issue.

Nordic curls + Other hamstring work + heavy barbell rows + deadlifts + ab wheel should fix the problem imo
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post 1647557823 09-22-2021, 01:27 PM
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Originally Posted By Drew23⏩
Way too loose from start to finish. Arch your back hard and get your whole body tighter. You need to create some kind of stretch into the hole to build up tension. I don't know wtf you're doing at the top, it's like you're overexaggerating your hips and shrugging the weight, there's no need for all that.
this. looks like you're doing a dance routine and just happen to have a bar on your back boyo. tighten that core wayy up and that should fix the lean (which doesn't even look bad to me)
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post 1647558183 09-22-2021, 01:35 PM
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Originally Posted By Drew23⏩
Way too loose from start to finish. Arch your back hard and get your whole body tighter. You need to create some kind of stretch into the hole to build up tension. I don't know wtf you're doing at the top, it's like you're overexaggerating your hips and shrugging the weight, there's no need for all that.
Originally Posted By seksi⏩
ibby pls

The bar path should be a straight vertical line. Otherwise, just build up your weak areas...your hips shoot up before the bar even moves anywhere.
These. Good observations.
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post 1647558333 09-22-2021, 01:37 PM
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Move the bar into a high bar position and control your movement instead of being a spring.
post 1647559233 09-22-2021, 01:49 PM
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That was horrible to watch
post 1647559313 09-22-2021, 01:50 PM
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Tighten everything up, go slower, you're just slamming yourself down at the bottom and fumble fukking your way up

Atrocious form
post 1647559953 09-22-2021, 02:01 PM
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OP If I were you I'd focus on learning how to brace properly first (this would fix your overextended af back amongst everything else), youtube it, there's tons of great videos out there
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post 1647559973 09-22-2021, 02:01 PM
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your form looks cartoonish

I wouldnt lock my knees at the top

keep a continuous motion / rhythm
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post 1647560183 09-22-2021, 02:04 PM
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You're going to hurt your back with that hyperextension at the top

If the weight is shifting you need to tighten your upper back and really engage your lats/rhomboids, it'll also help if you don't hip thrust forward so the weight slides off...

You're leaning forward at the bottom because your quads are fatigued from your top "resting" position. Instead slightly lean forwards while keeping your entire posterior chain involved, see second row of the diagram:

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post 1647560473 09-22-2021, 02:08 PM
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Stop doing heavy squats.
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post 1647560893 09-22-2021, 02:13 PM
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you do some weird ass hip-thrust at the top of every rep of your squat. You do the same thing with your first vid so I don't think weight is the issue here because it's the same problem regardless. You generally want to maintain the same torso angle from top to bottom of the squat. Forward lean isn't bad and is natural unless you start off with a relatively straight back angle on the way down and then start to good morning the bar up. You're losing a lot of tightness in your squat because of that weird hip thrust you do. You go from a neutral lower back to hyperextending your back on every rep.

Also I would try to control your reps. bouncing out of the hole isn't necessarily a bad thing but if you lose tightness in your squat it isn't worth it. go down slower and more controlled. paused squats might be able to help with that to avoid the temptation to just dive bomb your squat and bounce up. this obviously means you will have to bring the weight down a little bit.
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post 1647561203 09-22-2021, 02:19 PM
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You're just rushing and doing a stripper squat. You're not weak in any particular area. Accessory work isn't going to help you. You just need to slow down.

If anything is weak, its your quads. When you push your ass back like that and eliminate all knee flexion, your quads are completely out of the equation. No more force being produced. At this point, its almost purely a glute exercise.

On the descent, think of pushing your knees as far forward as you can while keeping the weight centered on you mid foot. Sit your ass down, not back.

I would recommend pausing briefly in the hole just to cue yourself properly on the way up.

When you start pushing up, you want to maintain as much knee flexion as possible for as long as possible. That means driving your hips forward and getting them back under you as soon as possible.

Lastly, stop putting yourself into anterior pelvic tilt. Glue your rib cage to your hips and stop hinging your chest and neck up as you descend.
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post 1647566913 09-22-2021, 03:46 PM
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Yeah I do struggle with keeping tight, bracing my core and breathing correctly. I do low bar squats because with high bar I can't go as deep.

Do you brahs think I should use a belt?
post 1647567513 09-22-2021, 03:54 PM
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Your walk out is a bit too unstable / excess.

At best you should unwrack, then one foot back, and then another -- trying to keep it under 3 steps in order to maintain stability and power.

Then, breathe in, brace and squat.

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post 1647567893 09-22-2021, 03:58 PM
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not every body type is meant for ATG squats. Forcing it just gonna lead to injury
post 1647568363 09-22-2021, 04:04 PM
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OP, I foresee back and knee problems in your future (srs)
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post 1647569703 09-22-2021, 04:21 PM
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Originally Posted By Drew23⏩
Way too loose from start to finish. Arch your back hard and get your whole body tighter. You need to create some kind of stretch into the hole to build up tension. I don't know wtf you're doing at the top, it's like you're overexaggerating your hips and shrugging the weight, there's no need for all that.
to Drew's point, a good queue is to flex your upper back into the bar. I also had a forward lean and also a small forward rocking motion out of the hole, but that queue fixed it right up.
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post 1647618933 09-23-2021, 10:42 AM
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Originally Posted By gainztrain818⏩
OP, I foresee back and knee problems in your future (srs)
I had pain in my right knee for a couple of weeks, it's pretty much gone now but yeah need to be careful
post 1647619673 09-23-2021, 10:59 AM
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Your glutes and abs are weak. These muscles stabilize the spine. When the bar is too heavy, the body shifts the load to other muscles like the spinal erectors, resulting in the forward lean out of the hole.

To strengthen the weak muscles I would prescribe front squats and stiff leg deadlifts. Also…. stop staring into a mirror when you are squatting that isn’t helping.
post 1647619763 09-23-2021, 11:01 AM
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Originally Posted By Vascularmanlet⏩
Yeah I do struggle with keeping tight, bracing my core and breathing correctly. I do low bar squats because with high bar I can't go as deep.

Do you brahs think I should use a belt?
No one except peaked powerlifters should low bar squat. No one. It will wreck your shoulders and elbows. You're going to tell me yours feel fine now. Get back to me in 5 years

I think a belt is a great idea but its just a tool could allow you to lift more. Its not a corrective aid and you'll get nothing out of it if you don't learn how to brace properly without.

The best investment you could make right now is some sort of heel elevation. Squat wedges or a heeled squat shoe
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post 1647619993 09-23-2021, 11:06 AM
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One last thing since a few people have mentioned it

Nothing in your posterior chain is your weak point. Glutes, hamstrings, low back. None of those are your issue. You're damn near doing a good morning every rep and low bar squat is very posterior heavy.

To prove my point, I'd bet anything your deadlift is at least 100lbs more than your squat.
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post 1647620363 09-23-2021, 11:13 AM
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Originally Posted By arn710⏩
One last thing since a few people have mentioned it

Nothing in your posterior chain is your weak point. Glutes, hamstrings, low back. None of those are your issue. You're damn near doing a good morning every rep and low bar squat is very posterior heavy.

To prove my point, I'd bet anything your deadlift is at least 100lbs more than your squat.
And his front squat is probably half of what he’s back squatting
post 1647620693 09-23-2021, 11:20 AM
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Strong hip thrust at the top
post 1647620893 09-23-2021, 11:25 AM
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Originally Posted By Vascularmanlet⏩
I had pain in my right knee for a couple of weeks, it's pretty much gone now but yeah need to be careful
That’s the first warning sign….over time, the cartilage in the joints will break down and you’ll develop chronic pain/discomfort.

Everyone’s body is different, but I’s seriously reassess heavy wear exercises the moment you start getting warning signs/pain in your knees.

Squats/deadlifts are good, but can seriously degenerate your joints - especially if you’re genetically susceptible to arthritis…..just listen to your body and keep in mind every heavy shearing movement will degrade cartilage over time (and once it’s gone, it’s gone).


This is why I’m long wheelchair futures…a lot of the current generation that started lifting about a decade ago has no idea what’s in store once they age a little more and their joints collectively go to hell.
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post 1647620973 09-23-2021, 11:26 AM
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if you dont lose your back angle you dont have to regain it
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