Lean forward during squat

[nodgodbod]

I changed from parallel squats to full ass to the grass deep squats about 6 months ago. I've built up the weight I'm using now to numbers close to my previous parallel squat weights but I find that I arch forward at the bottom of the squat movement, putting strain on my lower back - it feels like my lower back is rounding forward. When I go to stand up I have to force my back to an upright position first before I begin to push through with my legs to raise the weight. The movement just doesnt feel healthy. Can anyone advise me on how to prevent this - it only happens on heavy weights ?
I feel as if my lower back should be strong enough - I regularly deadlift 400-500lbs without issue.

[machinehead]

I use 5lb plates under my heels which prevent me from leaning forward when squating hams to calves. It works even better on front squats where leaning forward means dumping the weight on the rack and that's not what we want.

[hrdgain81]

I have the same problem, and I have yet to find a way to correct it.

I dont see how putting something under your heals will stop you from moving forward, wouldnt it have the opposite effect?

i'll give it a try tomorrow and see, I hope it works.

[Jayhawkk]

Lifting the heels makes you lean back to balance out. I personally wouldn't 'ass to the ground' heavy squats.

[guyfromkop2]

I changed from parallel squats to full ass to the grass deep squats about 6 months ago. I've built up the weight I'm using now to numbers close to my previous parallel squat weights but I find that I arch forward at the bottom of the squat movement, putting strain on my lower back - it feels like my lower back is rounding forward. When I go to stand up I have to force my back to an upright position first before I begin to push through with my legs to raise the weight. The movement just doesnt feel healthy. Can anyone advise me on how to prevent this - it only happens on heavy weights ?
I feel as if my lower back should be strong enough - I regularly deadlift 400-500lbs without issue.

it happens with higher weights. you're body will get stronger and adjust. keep hitting your posterior and abs HARD. just the name of the game, you cant have perfect form all the time. most pr's are horrible form.

and keep goign ass to grass, only way to do raw squats

[guyfromkop2]

I use 5lb plates under my heels which prevent me from leaning forward when squating hams to calves. It works even better on front squats where leaning forward means dumping the weight on the rack and that's not what we want.

perfect way to hurt yourself right there. flat soled and if you must have a raised heel, buy some oly lifting shoes.

[Jayhawkk]

The movement just doesnt feel healthy

gfk, not everyone is a competitive PL'r. Suggesting someone keep doing a movement without knowing their personal history or health isn't too responsible, imho. If the guy isn't feeling right and all we have to go on is a paragraph of information, anyways.

[Beelzebub]

it happens with higher weights. you're body will get stronger and adjust. keep hitting your posterior and abs HARD. just the name of the game, you cant have perfect form all the time. most pr's are horrible form.

and keep goign ass to grass, only way to do raw squats

word. add good mornings and some hypers to the mix, as it sounds like your lower back is giving out and needs some strengthening. ATG squats is the way to go, don't cheat yourself with less. JMO.

edit: make sure your back is arched at the top before you even begin to squat. take a deep breath filling up your belly with air, keep your head up, and squat.

[ryansm]

Hypers, ab work, and what beelze suggested. The core has to be strong when doing these movements. Get oly lifting shoes and it will help the problem a lot. Also if you can use shoes that do not have alot of shock absoprption as this causes balance issues.

Remember to push through your heels, and keep your back straight with your shoulders and chest up. Slow down your eccentric movement and make a smooth transition when comming back up. In Olympic weightlifting we acutally utilize a rebound technique out of the bottom. It takes time to adjust just be patient with the weights youo are using until your core/technique catches up.

[Beelzebub]

ryan, are oly shoes significantly different than chucks?

[maxfeez]

I changed from parallel squats to full ass to the grass deep squats about 6 months ago. I've built up the weight I'm using now to numbers close to my previous parallel squat weights but I find that I arch forward at the bottom of the squat movement, putting strain on my lower back - it feels like my lower back is rounding forward. When I go to stand up I have to force my back to an upright position first before I begin to push through with my legs to raise the weight. The movement just doesnt feel healthy. Can anyone advise me on how to prevent this - it only happens on heavy weights ?
I feel as if my lower back should be strong enough - I regularly deadlift 400-500lbs without issue.

i would stop doing them. believe me i speak from experiance. i used to do leg press and i made sure i brought the press as low a i could go. BIG mistake. that was on june 26th. lets just say i was in bed for 2weeks after that because i couldnt walk because i messed up my lower back so bad and i was getting shooting pain down my leg. i just got back to working out about a month ago from today with light weight because im still not fully recovered. i should of prob had surgery.
not worth it if i had to do it all over again. just do squats like you normally do.

[Beelzebub]

did i miss something?

[ryansm]

ryan, are oly shoes significantly different than chucks?

Yes, they have a wooden or hard composite sole, which allows for the best transition of energy from the floor. Also they have a raised heel since all of our movements are set forward from the start. They are really worth it except they cost $170 plus.

[ryansm]

i would stop doing them. believe me i speak from experiance. i used to do leg press and i made sure i brought the press as low a i could go. BIG mistake. that was on june 26th. lets just say i was in bed for 2weeks after that because i couldnt walk because i messed up my lower back so bad and i was getting shooting pain down my leg. i just got back to working out about a month ago from today with light weight because im still not fully recovered. i should of prob had surgery.
not worth it if i had to do it all over again. just do squats like you normally do.

Sounds like a herniated or bulging disc in the lower back. Again the core has got to be strong, most ppl fail to realize how much it is involved with all lifts. I recently herniated a disc doing a heavy jerk overhead, I have since learned that I could deadlift all day with a ton of weight, but my lower back and abs were lacking, which led to the injury.

[Jayhawkk]

You'd be surprised how many people have bulging discs and don't realize it.

[maxfeez]

ya it sucks. not worth it for what can happen to you in the long run.
my father slipped his disk. he was a ups delivery guy. he is now retired, but i see the pain he goes through now and it is something i dont want to happen to me. he lost his nerves in his leg and needs a brace on it to walk.

[guyfromkop2]

Again the core has got to be strong, most ppl fail to realize how much it is involved with all lifts.

exactly, most people dont train their core and dont realize how important it is.


beelze-if you are a narrow stance squatter oly shoes are actually better.

jayhawk-what happened with him is natural when more weight gets on your back. it happens with everyone when they go to a heavier weight that their body isnt used to

[nodgodbod]

Thanks guys, I appreciate the responses. As far as my history goes, I've never had any disc issues with my back so far (touch wood). Time to get to work on some good mornings - its been a while since I touched them. Abs should be good seeing as I do my situps with an 80lb dumbell on my chest and I'm afraid that I will break in half if I use anything heavier. I also need to find me a way of doing glute ham raises in my gym which has no glute ham stand.
Quick question for Ryansm as the olympic lift guru - what feet position do you find best when doing asstograss squats? Wide stance with feet parallel or pointing outward?

[ryansm]

Stance depends on the individual as to what is more comfortable to them. However my preference is a more narrow stance than the typical pl'er one. I still keep my toes pointed out, but this allows for more stability imo for an ATG squat. Of course with the oly lifting shoes the narrow stance works best. You need to find the sweet spot so to speak, the stance that allows the best balance for you and is most comfortable. Try different positions with a lighter weight and see what works best for you. Another great exercise is overhead squats which really forces you to learn how to keep your back straight and to use all of your core muscles. I don't suggest anyone try these unless they are advanced in their training.

[guyfromkop2]

Another great exercise is overhead squats which really forces you to learn how to keep your back straight and to use all of your core muscles. I don't suggest anyone try these unless they are advanced in their training.

these are not easy