Hey guys, I'm looking for some help for my buddy. He is about 5'10, 185 or so. He is somewhat ecto morph, basic athletic type build, decently lean with visible abs. Skinny legs. Decent chest, arms, shoulders. He is having trouble with his squat form. I've read a ton that's been posted here, watched the video links of coaches teaching proper form, Ripptoe, and another guy. I understand the correct form and technique, and it's pretty natural for me to go fairly deep. I know what he should look like and how if should feel, and he understands what I mean when I try to explain or tweek something. Here is his problem, that I thought he fixed by lowering weight. His other partner who is stronger, squats 225 for 12-15 deep reps. My buddy could get 6-7 half reps, but it was obviously too heavy. He said he goes up on his toes and can't "sit back" correctly.
So lately, he said he dropped weight and went lower, and it murdered his legs for 4 days. So this AM we where going to nail legs. He said he feels like he is going to fall over backwards with a bar on his back. I know people are mechanically different, and femur length plays a role in all this for some. He doesn't appear out of proportion in that regards.
When he has his arms straight up over his head with no weight, he can't sit back into position, his weight just falls over at the bottom. Same with bar on back. But if he keeps his arms out straight in front of him, he does fine. Sits back, stays on heels, doesn't feel any balance issues. I sent him links with tips on squats that included overhead squat position. Couldn't do it. One said to teach someone from the bottom position up. Have him get into bottom position next to the rack and support himself on it, to learn what it feels like in correct bottom position. That's fine for him b/c his arms are in front as a counterweight. We have tried several different things. We tried box squats to a bench, and he had some trouble with that. He has hard time making his hips go back enough. Now he front squats fine. So he finished up with a few sets of front squats of 135. I told him maybe he will just have to be a front squatter.
My main question is are there any specific exercises or stretches he could do to help improve his balance? Everything that is has been posted about squat form we have tried. When he squats with arms overrhead or back like he's holding a bar on his back, and he just falls back at the bottom. Even just bodyweight. I don't know if it really is tight hams since he is fine going low with a front squat. I'm kind of stuck and out of ideas, since everything that has helped my form isn't working for him. Anything specific would really help. I will try to get a vid and post it to help with critiques.
Thanks in advance, sorry for the long post.
So lately, he said he dropped weight and went lower, and it murdered his legs for 4 days. So this AM we where going to nail legs. He said he feels like he is going to fall over backwards with a bar on his back. I know people are mechanically different, and femur length plays a role in all this for some. He doesn't appear out of proportion in that regards.
When he has his arms straight up over his head with no weight, he can't sit back into position, his weight just falls over at the bottom. Same with bar on back. But if he keeps his arms out straight in front of him, he does fine. Sits back, stays on heels, doesn't feel any balance issues. I sent him links with tips on squats that included overhead squat position. Couldn't do it. One said to teach someone from the bottom position up. Have him get into bottom position next to the rack and support himself on it, to learn what it feels like in correct bottom position. That's fine for him b/c his arms are in front as a counterweight. We have tried several different things. We tried box squats to a bench, and he had some trouble with that. He has hard time making his hips go back enough. Now he front squats fine. So he finished up with a few sets of front squats of 135. I told him maybe he will just have to be a front squatter.
My main question is are there any specific exercises or stretches he could do to help improve his balance? Everything that is has been posted about squat form we have tried. When he squats with arms overrhead or back like he's holding a bar on his back, and he just falls back at the bottom. Even just bodyweight. I don't know if it really is tight hams since he is fine going low with a front squat. I'm kind of stuck and out of ideas, since everything that has helped my form isn't working for him. Anything specific would really help. I will try to get a vid and post it to help with critiques.
Thanks in advance, sorry for the long post.