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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10-05-2006, 07:34 PM #1
Falling forward during squats????
My Journal:
http://forum.bodybuilding.com/showthread.php?t=111120791
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10-05-2006, 07:49 PM #2Originally Posted by Chrisx9118'Prior to the Department of Education, there was no illiteracy'
- Stizzel
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10-05-2006, 07:51 PM #3
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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10-05-2006, 07:55 PM #4Originally Posted by Mateo_66
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.My Journal:
http://forum.bodybuilding.com/showthread.php?t=111120791
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10-06-2006, 04:40 AM #5
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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10-06-2006, 08:00 AM #6
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10-06-2006, 08:37 AM #7
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.My Training Journal...
http://forum.bodybuilding.com/showthread.php?t=608812
"Chris = Awesomeness" :)
Check out...
http://www.redpointfitness.com/
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10-06-2006, 09:50 AM #8
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10-06-2006, 11:01 AM #9
- Join Date: Aug 2003
- Location: Geelong, Victoria, Australia
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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.Retired strongwoman and powerlifter. Now living for God!
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* My posts prior to Nov 2008 do not reflect my new-found faith in Christ. I became Christian in Nov 2008.
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10-06-2006, 11:10 AM #10
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10-06-2006, 11:15 AM #11
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10-06-2006, 11:18 AM #12
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.
'Prior to the Department of Education, there was no illiteracy'
- Stizzel
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10-06-2006, 11:37 AM #13
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10-06-2006, 11:38 AM #14
- Join Date: Aug 2003
- Location: Geelong, Victoria, Australia
- Age: 52
- Posts: 6,574
- Rep Power: 100706
Originally Posted by GoJu
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.Retired strongwoman and powerlifter. Now living for God!
www.ausdisciples.com
* My posts prior to Nov 2008 do not reflect my new-found faith in Christ. I became Christian in Nov 2008.
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10-06-2006, 11:47 AM #15Originally Posted by Titania
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10-06-2006, 05:34 PM #16Originally Posted by Chrisx9118
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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10-06-2006, 05:51 PM #17
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10-07-2006, 01:38 PM #18
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!The act of stupidity is repeating the same mistake twice but expecting a different outcome!
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