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  1. #1
    Էպշտեյնը իրեն չսպանեց sfgiants13's Avatar
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    Lean Forward at Bottom of Back Squat but not Front

    Anyone else had this issue? I filmed myself the other day and holy crap once I get to the bottom of the motion I lean forward a ton and I slowly straighten my back out as I go back up. When I do front squats I don't seem to have that problem. It's amazing I haven't wrecked my back entirely yet.

    For now I'll switch to front squats so I don't wreck my back. Between leg press and RDLs that should give me enough work in the meantime while I try to figure out why I'm doing this. My flexibility is crap so it's likely I have tight hip flexors contributing. Anything else I should be looking at?
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  2. #2
    Registered User Garage Rat's Avatar
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    It mostly just leverage.
    Weight across the shoulders/back allow you to lean forward without dumping the weight.
    This is why some bodybuilders use a smith machine to back squat and target quads more.
    A BB front squat on the other hand requires a fairly straight upper body or you will dump it if you lean forward.
    The low back may be a weakness for you on back squats or squatting in general.
    Good morning exercise could help that weakness for your squats.
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  3. #3
    Unregistered User MyEgoProblem's Avatar
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    Leaning over is fine...
    Given where the bar is situated it needs to be over mid foot ish...
    You will lean over, its how you squat properly.
    Especially compared to an an anterior loaded front squat.

    Get that bull**** "ill hurt my self" attitude in the bin. It will do you no good at all. Don't be that guy that develops bitch back syndrome who is scared of using it as Intenderdbro.

    All is how it is meant to be. Leaning doesn't reduce quad gains BTW
    Last edited by MyEgoProblem; 03-03-2021 at 12:02 PM.
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    Էպշտեյնը իրեն չսպանեց sfgiants13's Avatar
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    It’s not a lean throughout the squat. The further I go down the more I lean forward. At the bottom I look like a hunchback.
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    Registered User Ghawk21's Avatar
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    Originally Posted by sfgiants13 View Post
    It’s not a lean throughout the squat. The further I go down the more I lean forward. At the bottom I look like a hunchback.
    It would help if you can get some videos up. From the side would be best.
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    Unregistered User MyEgoProblem's Avatar
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    Originally Posted by sfgiants13 View Post
    It’s not a lean throughout the squat. The further I go down the more I lean forward. At the bottom I look like a hunchback.
    So you don't mean lean then?

    You mean squish/chest cave when your back rounds over or buttwink where your ass tucks under. Easy terminology mistake, no problem! XD

    Very likely it's just lazy bracing and of no detriment to you at all

    But it is video time. we can't help properly any further without
    (anyone who does is throwing poop and seeing what sticks)
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  7. #7
    Էպշտեյնը իրեն չսպանեց sfgiants13's Avatar
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    Ha yeah lean is the wrong word. Rounded back is better. I do brace but I just can’t get down all the way without rounding. No problem at the top of the lift.

    Video incoming.
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    Unregistered User MyEgoProblem's Avatar
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    Knees out harder
    Poss widen stance a little

    How are you bracing your trunk?
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  9. #9
    Էպշտեյնը իրեն չսպանեց sfgiants13's Avatar
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    I usually just tighten up my abs but after reading the below article I'm clearly wrong

    https://barbend.com/bracing-cues-heavy-lifts/
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    Registered User air2fakie's Avatar
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    Agree a wider stance might help, maybe point toes a little further out.

    Also, your legs are pretty bent at the top of your squat - straighten them without overextending your knees. Once the weight gets heavier, make sure to unrack and re-rack a little more securely.
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  11. #11
    Registered User GeneralSerpant's Avatar
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    Looks like you can use some more abs to stick the hips out more. Sort of like getting a clean grapple with the top of the thighs.
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    To keep your upper back from rounding pinch your shoulder blades together. With regards to your lower back, you may have a body proportion issue that keeps you from maintaining an arch in the hole.

    I don't think it likely you will get injured at that weight. I believe most accidents happen when you are going to near failure.
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  13. #13
    Էպշտեյնը իրեն չսպանեց sfgiants13's Avatar
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    Originally Posted by Sun tzu View Post
    To keep your upper back from rounding pinch your shoulder blades together. With regards to your lower back, you may have a body proportion issue that keeps you from maintaining an arch in the hole.

    I don't think it likely you will get injured at that weight. I believe most accidents happen when you are going to near failure.
    Yeah I injured it at 305 a couple of years back. Haven’t been able to go above 225 since without garbage form.

    Anyway thanks all. A few things to keep in mind as I try to fix it
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    Back curvature can come from trying to keep a straight bar path down and up when you do not have the mobility to do so with your current stance. If at the bottom you are having buttwink that can make you want to shift your back more vertical. To do this without displacing the bar your upper back may round a bit. If they are happening at the same time that is my guess as to why.

    With front squats there is less of an acute angle at the this so you are less likely to run out of mobility room at the bottom and thus less likely to experience buttwink. Then your upper back will not need to round at all to compensate.
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    Էպշտեյնը իրեն չսպանեց sfgiants13's Avatar
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    Originally Posted by Heisman2 View Post
    Back curvature can come from trying to keep a straight bar path down and up when you do not have the mobility to do so with your current stance. If at the bottom you are having buttwink that can make you want to shift your back more vertical. To do this without displacing the bar your upper back may round a bit. If they are happening at the same time that is my guess as to why.

    With front squats there is less of an acute angle at the this so you are less likely to run out of mobility room at the bottom and thus less likely to experience buttwink. Then your upper back will not need to round at all to compensate.
    Thanks Brah. I’ll keep that in mind.
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