My squats suck help please

[zedhed]

Whyizzit that when I squat either front or back I lean forward? My back is FLAT but I still lean over at the waist more like a goodmorning then a squat. I actually look up as much as I can, I keep my chest out and my back arched and I work at keeping on my heels.
I have noticed that I do the same when I sit in a chair.
On the Squat Help Vids that are posted here I see the guy doing front squats with his body nearly vertical. Not me, my back is flat but same thing, I am leaning forward.
Any advice guys?

 

[joe d]

Proper Squat Technique

get someone to learn proper technique. this isnt always easy. take them to the gym with you and go light enough to correct errors during the movement but not so light that you cant really squat. have them stand there and help you.

if you cant do that take a video cammera so you can do a few than watch. you should video from a side and slightly back angle.

 

[zedhed]

I look exactly like the guy in Squat Rx21 when he is taliking about low bar position. Maybe my squat is actually ok then? Will try to video and post up.

 

[SaiBoT]

Tight hips IMHO. Search for hip/glute/ankle mobility exercises in here:

Ground Up Strength: Dynamic Mobility Exercises

Ground Up Strength: Dynamic Mobility Exercises 2

Ground Up Strength: Dynamic Mobiltiy Exercises 3

Ground Up Strength: Dynamic Mobility Exercises 4

Ground Up Strength: Ankle and Thoracic Mobility

This is a repost of an Andalite's post.

 

[zedhed]

joe,
in the link that you provided, #4 is exactly what I do. Didnt know that was wrong. I thought I was sitting back when I have been leading with my ass. It appears that this is what my problem has been.
Thanks Bro!

 

[NJL52]

It's your center of gravity. A flat, vertical back is anatomically wrong. You can't have your back vertical unless your knees are shifted significantly forward which would leave you on your toes. That or they don't go low enough.

Bent over is correct.

Moreover, correct back position is the position that allows
- your knees to be slightly in front of your toes
- your hips to be below your knees
- your feet flat

This picture illustrates well;
http://images3.wikia.nocookie.net/startingstrength/images/8/8b/Squat_Bar_Placement.jpg

 

[bblazer]

It's your center of gravity. A flat, vertical back is anatomically wrong. You can't have your back vertical unless your knees are shifted significantly forward which would leave you on your toes. That or they don't go low enough.

Bent over is correct.

Moreover, correct back position is the position that allows
- your knees to be slightly in front of your toes
- your hips to be below your knees
- your feet flat

This picture illustrates well;
http://images3.wikia.nocookie.net/startingstrength/images/8/8b/Squat_Bar_Placement.jpg

I would only add to this that you should be in a position that allows the bar to travel vertically, directly over the heels of your feet.

B-

 

[zedhed]

Well then Im not so far off as I thought I was. Thanks Bros and Have a Happy New Year all!!

 

[Aslin]

yeah ur back should be close to 45 degrees in the hole, make sure you're lower back is arched. Read starting strength, it will clue you up on all the main lifts better than anyone on here can herlp you.

 

[zedhed]

Thanks bros, I have concluded that actually Im ok. This comes from the link that you sent njl52. Now I just need to train the shit out of it. That comes right as soon as I get back from Jamacia. Happy New Year guys.