How to fix leaning forward on heavy squats?

[MetalManuel]

This only happens to me when I'm on my intensity day for the texas method. On intensity we go for new 5RM records. How can I fix this? I can't help it, and to top it off I feel no pain at all and didn't notice until I recorded myself 2 weeks ago. I thought I fixed it until It happened again today. I don't feel the weight shifting at all from my heels as well.




edit: 2 weeks ago

[oldballs]

Don't worry about it.

[Chango99]

My 2 cents.

You're not keeping tight b/c of a false sense of security with the belt. You're bouncing out of the bottom with your knees - this is not the myotatic reflex natural to the lift - so then all you're focusing on is the upper portion of the lift, pushing with your quads. Your core is not strong enough to support the weight b/c you didn't keep tight.

Try to focus on keeping the chest up, keeping your body tight even on the way down by imagining you're about to take a punch, so you brace your abs.

[MetalManuel]

My 2 cents.

You're not keeping tight b/c of a false sense of security with the belt. You're bouncing out of the bottom with your knees - this is not the myotatic reflex natural to the lift - so then all you're focusing on is the upper portion of the lift, pushing with your quads. Your core is not strong enough to support the weight b/c you didn't keep tight.

Try to focus on keeping the chest up, keeping your body tight even on the way down by imagining you're about to take a punch, so you brace your abs.

You might be right, maybe I should do no belt 5RM and compare forms. Thanks

[Brenden061]

Your first two look good, then the last slowly deteriorate in form. Yikes. When you comprise form you increase your risk of injury. Stay safe.

edit: To be helpful, focus on transverse abdom activation. Google some exercises.

[k9pit]

you need to keep your chest up. you're getting tired, letting your chest down, losing core stability, causing you to use your back to "lift the weight up" to the starting position. you're legs look like they have the strength and endurance, but you need to get your upper body ready.

when i get like that, i back off the higher reps (5), and try to do quality sets of 3's. then work that to 4s and 5s with quality.

[Jbreezee]

I like to hold the bar very low on my traps. Allows me to keep my chest and chin up and get my butt down.

[MetalManuel]

I like to hold the bar very low on my traps. Allows me to keep my chest and chin up and get my butt down.

Hmm, I might try going a little wider and lower on my shoulders, thanks.

[Jbreezee]

Hmm, I might try going a little wider and lower on my shoulders, thanks.

A wider stance is preferred. My theory, sit down on the toilet naturally. Wherever your feet are when you're dropping a deuce is a decent width to squat. IMO. Weird I know. Lol.

[Juniorhv]

Your current form would suit having the bar further down your back, by your rear delts. It may feel weird at first but you'll eventually find your groove of where the bar sits. If you're going to keep your current bar position i suggest you work on hip mobility, really spread those knees apart and squat in more of a down motion as opposed to a 'sitting back' motion. hope this helps!

[ironwill2008]

This only happens to me when I'm on my intensity day for the texas method. On intensity we go for new 5RM records. How can I fix this?

Get stronger. You're GMing the bar simply because the load is right at the edge of your ability to lift it.

Max attempts are seldom pretty for the entire set. Don't add more weight to the bar until you can handle the current load with better form.

And keep wearing that belt on your top sets.

[Mathematics]

Work on ankle and hip mobility (Wouldn't hurt to work on mobility everywhere else though).

Can't tell from the video but looks like you are wearing flat shoes. Try placing some 2.5s below your heels and see if you feel better. Should allow your knees to go further forward and your body to stay more upright.

[KeeronMac]

I had the same problem OP, what I tried was leading with the chest, i.e once i bounce from the bottom i really focus on keeping my chest up, it stopped me leaning forward too much, bu i think when you are going for max effort a little breakdown in form is to be expected...

[FierceStrength]

keep your chest up, hips back. focus on keeping the weight on the outside and back of your heels.

[hellolin324]

A wider stance is preferred. My theory, sit down on the toilet naturally. Wherever your feet are when you're dropping a deuce is a decent width to squat. IMO. Weird I know. Lol.

holy **** dude, best f@*(king advise ever giving, i am gonna try if it works tmr in the gym! (Actaully gonna go drop a deuce right before my squats!)

[tidnab]

I had the same problem OP, what I tried was leading with the chest, i.e once i bounce from the bottom i really focus on keeping my chest up, it stopped me leaning forward too much, bu i think when you are going for max effort a little breakdown in form is to be expected...

This. But I wouldn't just say this is a "little breakdown": it's not just that you are leaning forward here, rather your whole upper back is rounding under the weight. No matter how heavy the weight is, your back needs to be more like an iron rod, whereas yours is more like a tree branch swaying in the breeze (if that makes sense).

You really need to tighten things up from the waist up in order to handle the heavier weight. Flex the abs, keep an arch in the lower back, keep a "big chest" and lead with the chest out of the hole, grip the bar white-knuckle tight, and pull down on the bar to tense the lats. I guarantee you will see a big difference in form from doing this.

[UTCasey]

Try heavy front squats for a little while. If you lean too far forward with front squats, either the bar will fall off or your wrists will be in pain (with clean grip).

[chazzy1864]

Problem solved.