Leaning forward too much when squatting?

[Katie4004]

I always end up leaning forward too much when I am squat and I don't know how to fix it. The type of squat I am doing is a back squat with the barbell placed at the base of my neck.

[retiredrunner]

Shove your chest up and out.

[benjobb]

Stronger abs and spinal erectors. Try doing heavy ab work 3x a week with cable crunches in the 8-12 rep range.

[k9pit]

Concentrate on keeping the bar in line with the middle of your feet, keep your core tight, chest up, and "just squat".

In my opinion, your setup stance before you even decide to break at your hips/knees is very important. Visualize keeping the bar in line with the middle of your feet before and as you drop into the hole.

This sounds simple and cliche but this took me a long way and made High Bar Back Squats and Front Squats a lot easier.

One you get these things in place, it becomes a matter of cranking out reps (and fighting past your sticking point).
Push with glutes (and hams)
Press through the floor with your quads.

[SexyBack1]

watch this and fix ur form, if u still have the same problem try box squatting.

[ironwill2008]

I always end up leaning forward too much when I am squat and I don't know how to fix it. The type of squat I am doing is a back squat with the barbell placed at the base of my neck.

Drop the weight you're using until it's at a level where you can stay properly upright. Then work to gradually progress the load over time, being careful to maintain that same form.

If you find you can't stay upright even with light weight, post a couple of vids, one from the side, one from front or back, of you squatting a 4-6 rep set, and get some form critique.

[tidnab]

Can't say it enough: focus on keeping your chest up.

[speedjason]

I have a problem leaning back too much. there are times I almost fall backwards lol. talking about pushing it through the heels lol.

[-Lucifer]

I always end up leaning forward too much when I am squat and I don't know how to fix it. The type of squat I am doing is a back squat with the barbell placed at the base of my neck.

Search YouTube for 'Squat Rx'. I take it you're a squat noob and don't know how to perform the movement correctly. If this is the case, squat multiple times a week (2-3) and work on your form.

[j1akey]

I have the same problem and it's getting better as my hip and ankle mobility improve. Work on mobility and eventually you'll solve your problem.

[nikoslimpe]

i dont unbderstand how we can stay upright and pull the glutes back and knnes do not go ahead of toes...can someone expalin me?

[j1akey]

i dont unbderstand how we can stay upright and pull the glutes back and knnes do not go ahead of toes...can someone expalin me?

Your bottom position is largely determined by the shape and mechanics of your body. I don't know too many people who's knees never go past their toes, mine certainly do. I'm 6' and wear a size 9 1/2 shoe. You can bet my knees go past my toes.

Another problem is many people lack proper mobility in their hips. They can't get the external rotation they need to move their hips into the proper position to squat deeply.

Staying "upright" is usually solved once the hip mobility problem is solved.

[JmanTheJuiceman]

Make sure you're lower back is locked in and not rounded , and as my old FB coach used to scream , "Weight on your heels!"

[miamibodybuilder]

a slight lean forward is ok, but if you're going way too forward you can definitely risk an injury to your back big man. try lightening the weight and really focusing on the form until you've mastered it. also, i've noticed many people who have an issue with leaning forward is sometimes due to not being very flexible. make sure to stretch before your training sessions and get some flexibility in your thighs, quads, groin and lower back. plus it will reduce the risk of injury as well.

[TigerStealth]

a simple tip i use that helps is to tell myself: "chest up, weight on your heels" right before i descend into the squat; it will be a little reminder and will help you w/ form

[nikoslimpe]

ok thank you all my friends...so i must do

1.pull glutes back
2.chest out
3.back arched and as i can in 90 degrree with floor
4.i do pressure,weight in heel

but if i do all them correctly and my kness go ahgead of toes i can continue or no?

[j1akey]

ok thank you all my friends...so i must do

1.pull glutes back
2.chest out
3.back arched and as i can in 90 degrree with floor
4.i do pressure,weight in heel

but if i do all them correctly and my kness go ahgead of toes i can continue or no?

Typically the closer your feet are together the farther forward your knees are are going to travel which happens a lot with strict olympic squats or olympic lifting like snatches and cleans which include some form of squat in the movement whether its a front or overhead squat.

Power lifters typically have very wide stance and their knees don't travel forward as much due to the mechanics of the movement.

Then you have all the variations that people come up with in between these two positions.

If your knees go past your toes it's fine.

[nikoslimpe]

ok so independed if knees go ahed of toes i will dosquas and increase eight..thank you...!