leaning forward during full squats

Discussion in 'Strength & Conditioning Discussion' started by HitmanNO.1, May 8, 2008.

  1. HitmanNO.1 Blue Belt

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    I have a tendency to lean forward a little bit on full squats when Im using heavier weight, what can I do to correct my form and get rid of leaning?

    *oh yeah long time no post... college sucks*
     
  2. King Creatine Purple Belt

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    Maybe I'm not understanding, but aren't you supposed to have a slight forward lean when doing squats?

    So long as the back stays arched, ass down, and knees behind toes I'd imagine you're okay.
     
  3. the_harbinger Orange Belt

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    If you keep you're chest up while you lean forward...then you're actually doing them right.

    No worries.
     
  4. B3rserk3R Brown Belt

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    Yeah, you'd fall on your ass otherwise because you'd have no leverage. You want to think about keeping the weight over the middle of your feet (this is why front squats are more upright). Check out Mark Rippetoe's writing for a great explanation of the mechanics.
     
  5. theNuge Brown Belt

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    +1 to checking out Rippetoe's thoughts on the subject. Starting Strength is the bomb.
     
  6. theNuge Brown Belt

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    You could also check out the "Squat Rx" videos on Youtube.
     
  7. takeahnase watching the swarm

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    From what I know, neither Rippetoe nor the guy from the Squat Rx talk about full squats much, they talk about half squats. So looking up on either will not help much in my opinion.

    With full squats, you don't sit back as much as with half squats and your knees can ride over your toes, in particular if you do them with a close stance. To stay upright, you can work more front squats. In addition deep paused squats lower weight work. Focus on staying upright when leaving the bottom position in the paused squats. Keep your elbows under the bar at all times and try to get your hips under the bar quickly.

    As a general comment, there seems to be little distinction on this forum between PL half squats and full close stance squats. This can confuse a lot of people, because the comments on technique questions don't address the type of squat in question.
     
  8. maori rule all Blue Belt

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    I hate squats, but they must be done.

    Maybe a video of your squats would be the best option for people to check you form and maybe help you.

    I'm sorry I can't give much advice on the squat my form also feels terrible.
     
  9. Monger Chronically Injured

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    I believe Rippetoe classifies any squat that breaks parallel as a full squat. That's always been my definition as well... though it may be wrong. To me, full squats and ATG squats are not the same thing.

    I thought the thread starter was referring to shifting the weight on his toes by "leaning forward".
     
  10. takeahnase watching the swarm

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    Ok, for me full = ATG or at least as far as you can go and never with an ultra-wide stance and half, anything around parallel. With standard definitions of what quarter squats are, it makes no sense to define parallel squats as half squat.
     
  11. Monger Chronically Injured

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    I won't disagree with this... but I think what I posted is Mark's definition of a full squat.
     
  12. Merrill Purple Belt

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    This was my assumption as well.

    The guy in the squat rx videos does demonstrate a full squat. His depth is not all that deep because his legs are huge and his hamstrings and calves are touching shortly after he breaks parallel. He cannot get any deeper. Range of motion would be much better with a skinny guy.
     
  13. Merrill Purple Belt

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    Isn't a quarter squat where the upper legs are at a ~45 degree angle?
     
  14. takeahnase watching the swarm

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    Yeah. So a full squat would be 180
     
  15. Merrill Purple Belt

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  16. takeahnase watching the swarm

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    45
     
  17. Merrill Purple Belt

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  18. B3rserk3R Brown Belt

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  19. Back on track -

    What do you mean by leaning forward?

    If you're tipping forward, there is a major problem with your form.

    If you're leaning forward at the bottom right as you start up, but you get out of the hole solidly and are steady on the lockout, I don't think you have much to worry about.

    If you are squatting in crosstrainers or runners, you probably need to switch shoes because your heels are already raised.

    BTW - Long time off, I'm between contracts and it's no fun to cruise the internet at home.
     

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