Bending back forward to keep shins vertical

[revexrevex]

For some reason I could never get my knees NOT to go over my toes when I squatted with a narrow stance. I tried to keep my back very arched, and spread the knees, but the knees went up over my toes so much that even at the bottom position I was barely at parallel.

So this powerlifter showed me a small trick, he told me to bend my back (as if I was doing a GM), and it helped a lot. I can now reach bellow parallel with my shins pretty vertical. Will try tomorrow whether I can do this with 265 on my back

 

[Hannibal]

Do you mean with a tight arch...or leaning forward...both are important.

 

[revexrevex]

The arch is kept, but you lean forward where chest is almost touching the knees at the bottom position

 

[Hannibal]

Oh...I know how to do it...I was just asking which part you were talking about. A forward lean is important...especially the taller you are. Just don't let your chest sink...keep your head up.

 

[coolcolj]

it's all about balance man

shins vertical then you lean forward more, torso vertical then shins more angle forward. All to keep the bar over the heels for balance.

Ideally you want both the shins and back to be parallel and relatively vertical, if your squatting for general strnegth and size. What you would call an athletic squat. This keeps the stress evenly on all msucles, and nothing too extreme on knee, hip and lower back.

ie like me

The way you want to do them would overload your lower back bigtime.

 

[pwr_machine]

Keep in mind...back close to vertical = shorter lever (your torso) = good mechanics = more weight in the long haul. I've had a few people on the boards stand toe up in their squat stance on a wall about 1-3 inches from it. If your knees or face are dragging the wall, you need to get more vertical. It just takes practice.