Too much forward knee travel

[killemall1983]

I have an extremely hard time with my squat technique. I am very strong at it, but i feel like if my form was better i would be 50lbs stronger.
I cant sit back and get rid of my forward knee travel. If i sit back, even without weight, i literally fall back. I cant even do it with just the bar. Any ideas on how to fix this?
I have a video but cant post links due to my post count.

[308smk]

Forward knee travel is normal in a raw squat. That's how the quads are used.

[killemall1983]

I can understand a bit, but it is far forward that i only feel the weight on my knees, and they hurt for a long time after. my knees are taking the weight and abuse much more than my quads.

[Cakes89]

Stick your ass back first at the start of the squat

[killemall1983]

THat makes it worse. By doing that it puts the bar and my upper back further out in front.

[sashkaukraine]

THat makes it worse. By doing that it puts the bar and my upper back further out in front.

all i can say is watch some tutorials and work your form. if your falling back then your sitting back too much

[InspecktaDeck]

post a vid

[Lukerus]

I have massive foward knees when I squat I think you just have to really focus on pushing your knees out and widen your stance a touch but in a raw squat you will get a bit of foward knee travel

[-Lucifer]

You can still embed a vid. Do it.

[naturalguy]

This is a case where box squats may help you and give you confidence to sit back correctly

[lancs_hotpot]

You may have to increase flexibility. Stretch your entire lower body including hips, inner thighs and lower back. Also learn to sit back.

[kennycroxdale]

I have an extremely hard time with my squat technique. I am very strong at it, but i feel like if my form was better i would be 50lbs stronger.
I cant sit back and get rid of my forward knee travel. If i sit back, even without weight, i literally fall back. I cant even do it with just the bar. Any ideas on how to fix this?
I have a video but cant post links due to my post count.

FALLING BACK
Falling back with no weight or a light weight on your back is an indication that you are actually preforming the movement correctly. You are aggressively pushing back and loading the hips and glutes, the largest/strongest muscle groups of the body.

COUNTER BALANCE
Increasing the bar load on your back counter balances your pushing back. This should, for the most part, fix your problem.

NO WEIGHT SQUAT COUNTER BALANCE
This method works and illustrates my point above.

To counter balance a squat in which you aggressively back with no weight, put you arms horizontally out in front of you.

Doing so, counter balances you sitting back.

Increasing the bar load on your back, counter balances you sitting back just as putting your arm horizontally out in front of you does.

Kenny Croxdale

[kaleida]

Please read this and see if sounds like you. I can't really tell without a video - but if it is you, it'll sound familiar right away:

Squatting With Long Femurs

[killemall1983]

FALLING BACK
Falling back with no weight or a light weight on your back is an indication that you are actually preforming the movement correctly. You are aggressively pushing back and loading the hips and glutes, the largest/strongest muscle groups of the body.

COUNTER BALANCE
Increasing the bar load on your back counter balances your pushing back. This should, for the most part, fix your problem.

NO WEIGHT SQUAT COUNTER BALANCE
This method works and illustrates my point above.

To counter balance a squat in which you aggressively back with no weight, put you arms horizontally out in front of you.

Doing so, counter balances you sitting back.

Increasing the bar load on your back, counter balances you sitting back just as putting your arm horizontally out in front of you does.

Kenny Croxdale

Thanks for the replies.
I have tried the squatting with my arms crossed in front of me. i still fall back while doing that. I acutally have the least balance when i try that.
It still wont let me paste an embeded video without 50 posts.

[alpinebrah]

Olympic weightlifting shoes have helped me with my sitting back problem. Try squating with plates under your heels and record yourself to see if that helps.

[InspecktaDeck]

FALLING BACK
Falling back with no weight or a light weight on your back is an indication that you are actually preforming the movement correctly. You are aggressively pushing back and loading the hips and glutes, the largest/strongest muscle groups of the body.

COUNTER BALANCE
Increasing the bar load on your back counter balances your pushing back. This should, for the most part, fix your problem.

NO WEIGHT SQUAT COUNTER BALANCE
This method works and illustrates my point above.

To counter balance a squat in which you aggressively back with no weight, put you arms horizontally out in front of you.

Doing so, counter balances you sitting back.

Increasing the bar load on your back, counter balances you sitting back just as putting your arm horizontally out in front of you does.

Kenny Croxdale

If you fall while trying to sit back with no weight it means your ankle mobility is shyt.

[kaleida]

If you fall while trying to sit back with no weight it means your ankle mobility is shyt.

Not necessarily...it could also mean that the body's center of gravity is close to the hips and there's not enough weight over or in front of the feet to offset the weight behind the feet.

[InspecktaDeck]

Not necessarily...it could also mean that the body's center of gravity is close to the hips and there's not enough weight over or in front of the feet to offset the weight behind the feet.

As you push your ass out your torso leans foward to compesate. Your torso is the counter weight.

[kaleida]

As you push your ass out your torso leans foward to compesate. Your torso is the counter weight.

short torso / long femur people like me have the ability to putt the butt back farther than the forward lean can compensate for

[kennycroxdale]

As you push your ass out your torso leans foward to compesate. Your torso is the counter weight.

FORWARD LEAN
That helps to some extent.

However, if you are really sitting back leaning forward only helps you so much.

In other words, you need more counter balance.

Kenny Croxdale

[Mikexherman]

Thanks for the replies.
I have tried the squatting with my arms crossed in front of me. i still fall back while doing that. I acutally have the least balance when i try that.
It still wont let me paste an embeded video without 50 posts.

Read again. Stick your arms out in front of you. Don't cross them. That isn't going to solve the problem. Hold them straight out horizontally as if reaching for something.

[scorpionsf]

lets all correct his "form problem" without a video. intelligent

[killemall1983]

lets all correct his "form problem" without a video. intelligent

Is there somebody i can message the video to or something, so they can post it for me?

[killemall1983]

Read again. Stick your arms out in front of you. Don't cross them. That isn't going to solve the problem. Hold them straight out horizontally as if reaching for something.

I can do that no problem. I dont have in issue with my arms out.

[melvin2345]

Is there somebody i can message the video to or something, so they can post it for me?

1. Upload it to youtube
2. Post the video ID (this part of the URL -> watch?v=bpOSxM0rNPM)
3. Someone will embed for you
4. Punch and pie at the rec center

[scorpionsf]

1. Upload it to youtube
2. Post the video ID (this part of the URL -> watch?v=bpOSxM0rNPM)
3. Someone will embed for you
4. Punch and pie at the rec center

really just need the bold

[melvin2345]

really just need the bold

True. But I figured putting it in more detailed context would make it easier to understand. Between my co-workers and my 5 year old, I've developed the habit of adding extra/easier instruction than probably necessary, hehe.

[killemall1983]

Thanks. Here is the last part.
mN3OWzofoo

[kaleida]

Thanks. Here is the last part.
mN3OWzofoo

[killemall1983]

I have never had this much trouble just getting a video into a post, haha. At this rate i will be able to post it myself.
I guess i neeeded the = part with it. Try this
=-mN3OWzofoo