ANOTHER squat question

[circusgirl]

I appears that in my solo training I have been "cheating" while squatting by leaning my back too far forward so I end up doing a semi-good-morning. My new coach pointed out that this was dangerous once I started I be able to ramp the weight up and has me on a max of 30kg (65lbs or so) until my form improves. So far so good, have to agree there.

Now, he has me doing the squats recruiting both the quads and the hams, glutes etc. My glutes are sore this morning, my quads are not, so I guess I'm getting the hand of it.

Several questions - I have terrible trouble not leaning forward with weights above 30kg. But, I can friggin BENCH sets of 8 with more than 30kg. I think there are several possibilities for error (note this is a powerlifting squat, not bodybuilding) - I'm asking you folks what is likely. I can get the descent perfect - but coming back up, I have this tendency to end up leaning forward without pushing my traps and head back into the bar like I should. It's like I'm too far forward before I realise it.

I think my possible error points are -

1) total lack of quad strength. All those sprints and plyometrics in martial arts training have built up my hams and glutes nicely but I have weakling quads. Hency a tendency t over-recruit the glutes and hams over the quads, DL-style, instead of working both lots equally. I plan to address this by doing accessory work for the quads with lighter squats with the feet very very close together after my main squats. I am working the glutes and hams doing 1-leg squats holding dumbells with the free leg resting on a bench, and squatting right down - o when I come back up I really really feel it in my glutes. We don't have a glute ham raise and I'm not yet strong enough to do these on the floor.

2) bad reflex of leaning foward as I'm not used to having the weight in over my heels as opposed to my toes. I think endless practice with light weights will teach me this.
Is there a tendency to try to recruit the back muscles by leaning forward in "cheating" squatters, and am I unintentionally doing this, or is this tendency just a balance thing?

3) I find concentrating on pushing my knees out and pulling hips in (like in the DL) on ascent helps as well - however, do I need to keep the leg muscles clenched tight throughout the movement, or just the core? I know that in karate we are advised for speed purposes to keep the muscle doing the speed work as relaxed as possible. I understand the need for a tight core - and letting this flop a bit is also part of my problem - do I also need to keep the legs tight?

I know about keeping my elbows under the bar and squeezing the bar between my traps and arms.

I am prepared to squat light for as long as necessary to get my form right. I know I post endless queries on this site, and take up way too much bandwidth, but the advice I get here is REALLY helpful.

 

[spatts]

My quads never get sore from squatting. My arse and hams do, though. It's a total body movement, no doubt, but I feel it some places more than others. Soreness isn't a sole indicator of recruitment anyway. Keep everything tight. Bar should travel in a straight line. Head back in to the bar, lead with the chest. Flex the glutes to stand up, not the quads. It's really a back and forth move, as opposed to a down and up move. Yes, if you are inclined to use your erectors, you will end up GMing the squat up. Build your hips/glute and hams, and I think you will find it easier.

Practice, practice, practice. I still practice with a broomstick sometimes.

 

[TheProject]

I have the same problem when squatting, and it's the result of having a stronger back than hamstrings and glutes, as well as a lack of flexibility.

Like spatts said, practicing form helps. Mine's better because of this, but I have a LONG way to go.

I'm also stretching a lot to try and improve my flexibility. I make it a point to stretch after my workouts so as not to hamper explosiveness.

 

[circusgirl]

thanks for the advice! I've used the broomstick method and my mirror at home and leading with the chest plus concentrating on pulling the hips forward rather than up is helping. Thanks for that "forward-backward" conceptionof teh lift, makes a lot more sense now.

I think yes, my back is currently stronger than my legs (all those arched-back good mornings).

Will also add some more leg exercises into my routine (I'm thinking lighter squats with varying stance widths, very wide, very narrow etc, like on speed bench, as well as the usual one-legged squats etc). 9Changing the accessory exercise round every few days).

As always I am very grateful for all the help and advice I get here. thanks!