Collapsing forward in Front Squat and Clean

[Griddlelol]

Hi everyone,

I've got an issue when I go heavy with front squat and cleans - my upper back rounds and I drop the weight off the rack position when I'm at the bottom of the squat.

I clearly don't have enough strength to hold it there, are there any accessory exercises I can do to help fix it?

Thanks.

[jamalfudge]

Stiff leg deadlifts

[FNG37]

Stiff leg deadlifts

Interesting, I'd recommend the exact opposite.

He's coming off his quads and shifting to his back, because it is stronger.

What's your best back squat, front squat and deadlift OP? Do you find yourself "goodmorning-ing" your heavier back squats?

[Griddlelol]

Interesting, I'd recommend the exact opposite.

He's coming off his quads and shifting to his back, because it is stronger.

What's your best back squat, front squat and deadlift OP? Do you find yourself "goodmorning-ing" your heavier back squats?

Back squat is 150, front is 130 and deadlift, I've not done in a while but 6 months ago it was 200.

While I don't do the "good morning" back squat, it's due to a conscious effort on my part not to. My body WANTS to do it, but I really have to focus on not doing it.

[FNG37]

Back squat is 150, front is 130 and deadlift, I've not done in a while but 6 months ago it was 200.

While I don't do the "good morning" back squat, it's due to a conscious effort on my part not to. My body WANTS to do it, but I really have to focus on not doing it.

Your front to back ratio is spot on, what's your clean at?



You ever try belt squats as an accessory?

[Griddlelol]

Power clean is 115, although I recently missed a 110 squat clean - by falling forward hence why I made this thread.

I can power clean more than can squat clean because when I get low for the squat I collapse forward. I tested it with front squats too, and that's what limits my front squat 1RM. Always the falling forward is what limits my max.

I actually made a .gif of my failure. I thought maybe I let the bar crash down, but it's pretty stable, right until I get to the bottom then my back rounds and I drop the weight. Maybe the gif will help someone diagnose my problem.

[FNG37]

You try r/weightlifting or wlforum.com? Good places for form check.

[Griddlelol]

Will do, never used either of those sites. Thanks.

[olyw8lifter]

I don't think it's your back strength. Based on what I see in the gif, you missed it because you relaxed your back, not keeping it tight as you rode the squat down into the hole. You need to keep your back tight as you catch and rebound out of the hole.

[Griddlelol]

Funny you mention that, I made the same lift last night in training. I just kept as tight as I possibly could. My back still rounded, but I made a deliberate attempt to force it to stay tight. Stood up and jerked it without too much problem.

[chakalvoador]

Back squat is 150, front is 130 and deadlift, I've not done in a while but 6 months ago it was 200.

While I don't do the "good morning" back squat, it's due to a conscious effort on my part not to. My body WANTS to do it, but I really have to focus on not doing it.

Damn dude mine is 110/112.5 hahah what is wrong with me? I think you should work on increasing your upper back strength and try keeping your elbows up during the front squat and do more front squats you will get better at front squats by just doing them!