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    Gripper Grinder Chrisx9118's Avatar
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    Falling forward during squats????

    Alright I have a question that I did not know the answer to.

    My training partner turns his squat into a half goodmorning when he squats heavy. It seems as though he goes low and gets to a sticking point and kind of falls forward into a goodmorning position, and then simultanously straightens his legs and brings the weight up using his back.

    My question is, I know this is not the correct way and can lead to potential injury, i just dont know how to guide him into fixing it. Any suggestions? Thanks.
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    KNEES GO PAST TOES GoJu's Avatar
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    Originally Posted by Chrisx9118
    Alright I have a question that I did not know the answer to.

    My training partner turns his squat into a half goodmorning when he squats heavy. It seems as though he goes low and gets to a sticking point and kind of falls forward into a goodmorning position, and then simultanously straightens his legs and brings the weight up using his back.

    My question is, I know this is not the correct way and can lead to potential injury, i just dont know how to guide him into fixing it. Any suggestions? Thanks.
    I bend slightly too sometimes, but I don't turn it into a good morning, but maybe one way to fix the sticking point is after his regular squats, do squats from his sticking point, put the pins in the rack whereever he starts to fumble forward and have him squat for like 5 or 6 singles from there, might help.
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    Registered User Mateo_66's Avatar
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    This used to happen to me in the squat. I believe it is from having a stronger back then legs. Also can happen from driving the elbows back instead of forward or under the bar. Make sure he is first pushing hips back then knees out then the descent and on the way up pull elbows forward and drive head into the bar while keeping the eyes looking straight ahead. Hope this helps. Stance might also be a little close try moving it out a little bit.
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    Gripper Grinder Chrisx9118's Avatar
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    Originally Posted by Mateo_66
    This used to happen to me in the squat. I believe it is from having a stronger back then legs. Also can happen from driving the elbows back instead of forward or under the bar. Make sure he is first pushing hips back then knees out then the descent and on the way up pull elbows forward and drive head into the bar while keeping the eyes looking straight ahead. Hope this helps. Stance might also be a little close try moving it out a little bit.

    This sounds right on. His current squat 1 rep max is 255lbs and his 1 rep max on deadlifts is 415lbs. Good point on keeping head up and elbows under the bar, as that should hold the whole back upright. Thanks guys.
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    Geezer in Training Danimal's Avatar
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    It's mostly a form issue. He needs to focus his eyes on a point ahead of him to keep his head up, and when at the bottom of the squat, the 1st thing that should move is his head driving back and up, and then drive the hips forward. Right now I imagine that his hips are coming up too fast which turns it into a good morning. Also, weak abs will cause you to lean forward so some additional heavy weighted ab work will help.
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    Registered User GDA's Avatar
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    i'm guilty of this too ... what's helped me is a lot of volume.

    see if he doesnt mind training in the 80ish% range a few times a month so he can pump out mad reps and really focus on form. just like anything else ... the more you squat the better you squat.
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    Registered User RipStone's Avatar
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    Check it out...

    http://www.elitefts.com/documents/falling_forward.htm

    Keep in mind this article is geared toward suited lifters, but a lot of the ideas still apply if you lift raw.
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    Registered User UhhWhatever's Avatar
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    When ascending, push back against the bar. Concentrate on moving your head up, rather than moving your ass up.

    Also, it's indicative of a hamstring / glute weakness. Do some more SLDL.
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    Former mod Titania's Avatar
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    Great info in here guys and great link RipStone

    Something else that helped me was realising that I had the bar too high. Once I started squatting with the bar on the top of my delts rather than the top of my traps, my form improved heaps.
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    Originally Posted by Titania
    Great info in here guys and great link RipStone

    Something else that helped me was realising that I had the bar too high. Once I started squatting with the bar on the top of my delts rather than the top of my traps, my form improved heaps.
    argh, you beat me to it. Also, not trying to be a dick, but maybe he needs to check his ego at the door and lighten the weight a little until his form is perfect. It's better than hurting his lower back which could cause issues for the rest of his life.
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    Former mod Titania's Avatar
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    Originally Posted by canyonracerx
    argh, you beat me to it. Also, not trying to be a dick, but maybe he needs to check his ego at the door and lighten the weight a little until his form is perfect. It's better than hurting his lower back which could cause issues for the rest of his life.
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    KNEES GO PAST TOES GoJu's Avatar
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    I don't necessarily switching to a wide stance and low bar placement is the best place to fix squat problems, well at least if you're interested in olympic lifting, which is what I focus on, but I know Chris and his partner and to the best of my knowledge they don't workout with a total olympic lifting focus so I guess it's worth a try.
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    Eastern European Beast polishmuscle01's Avatar
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    I used to do this a lot, fall forward, and I just have to remember to stay on my heals. Hope that helped.
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    Originally Posted by GoJu
    I don't necessarily switching to a wide stance and low bar placement is the best place to fix squat problems, well at least if you're interested in olympic lifting, which is what I focus on, but I know Chris and his partner and to the best of my knowledge they don't workout with a total olympic lifting focus so I guess it's worth a try.
    Fair comment.
    My comment was just a possibility coming from a powerlifting pov. I squat wide and with the bar relatively low in competition but I compete in powerlifting.
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    Registered User GDA's Avatar
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    Originally Posted by Titania
    Great info in here guys and great link RipStone

    Something else that helped me was realising that I had the bar too high. Once I started squatting with the bar on the top of my delts rather than the top of my traps, my form improved heaps.
    although already covered this is something i should have thought of too ... my buddy marcus has been on my ass to learn to hold it lower as well. im fine at 90% and a little above, but once i get above that i get crushed when im in the hole. sometimes i can still grind my way out of it, but i need to fix the problem while im still new.
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    Registered User John Hicks's Avatar
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    Exclamation

    Originally Posted by Chrisx9118
    My question is, I know this is not the correct way and can lead to potential injury, i just dont know how to guide him into fixing it. Any suggestions? Thanks.
    Have your training partner do this... this helped me and maybe it will help him.

    Tell him to look UP - straight up at the ceiling about 1 foot in front of where he is. Keeping the head up is the key and looking straight up at the ceiling is how I conquered my problem. If his head is up, then he shouldn't have anymore problems. He can move his head around while he's standing up, but during the squat his eyes should be glued to that ceiling!
    WARNING: This post may contain material offensive to those who lack wit, humor, common sense and/or supporting factual or anecdotal evidence. All statements and assertions contained herein may be subject to literary devices not limited to: irony, metaphor, allusion and dripping sarcasm.
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    Originally Posted by John Hicks
    Have your training partner do this... this helped me and maybe it will help him.

    Tell him to look UP - straight up at the ceiling about 1 foot in front of where he is. Keeping the head up is the key and looking straight up at the ceiling is how I conquered my problem. If his head is up, then he shouldn't have anymore problems. He can move his head around while he's standing up, but during the squat his eyes should be glued to that ceiling!
    head should point straight foward and ur eyes should look up.
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    ha, ive fallen over loads of times squatting...just keep your head up and look at the ceiling from start finish, also rememmber to take a deep breath and hold it untill you've completed your rep (this tenses your diaphragm making your core stronger and in turn keeping your torso more up right)

    Also its better to break at the hip first then the knees and decend slowly (but power up as hard/fast as you can)...but rememmber keep focused on the ceiling directly above you!
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