Need help with my squat

[Gobuckeyes0122]

Since I switched gyms and now squat in a power rack, and do real squats. I don't know what I'm doing wrong, I keep leaning forward in my squat as I'm coming up and have to brace myself with my calves so I don't fall forward and I pulled my calve muscle doing this. Anybody have any tips? I do high bar squats by the way.

 

[Tj72]

Sounds to me without seeing it that you maybe leaning over to far. Bending instead of squatting...try liter weight and get your form down...have your feet planted, don't be up on your toes.... not sure that I'm explaining this right and it's hard to really say without seeing what your doing

 

[Gobuckeyes0122]

Sounds to me without seeing it that you maybe leaning over to far. Bending instead of squatting...try liter weight and get your form down...have your feet planted, don't be up on your toes.... not sure that I'm explaining this right and it's hard to really say without seeing what your doing

You are thanks. Yea I dropped the weight and started working on my form. I thought I had it down until I got up to heavier weight and my form broke down. I kinda push off my toes when I'm coming up and I'm pretty sure I'm not suppose to but if I don't I start to fall to far forward on my way up.

 

[Perrin Aybara]

The bar needs to always be over the middle of your foot. The middle one is high bar.

It sounds like you're either trying to do high bar bar position with low bar mechanics (leaning forward) or it's just too heavy and/or your core isn't strong enough to brace against it and it's folding you up. Either way definitely drop the weight and film some sets from the side and try to watch your form. Or just try to doing low bar if it feels more natural to you.

High bar you need to be more upright, break at the knees rather than the hips, drive through the middle of your foot, not your toes.

 

[Gobuckeyes0122]

The bar needs to always be over the middle of your foot. The middle one is high bar.

It sounds like you're either trying to do high bar bar position with low bar mechanics (leaning forward) or it's just too heavy and/or your core isn't strong enough to brace against it and it's folding you up. Either way definitely drop the weight and film some sets from the side and try to watch your form. Or just try to doing low bar if it feels more natural to you.

High bar you need to be more upright, break at the knees rather than the hips, drive through the middle of your foot, not your toes.

Thank you for that pic. That helps a lot. Yea I'm going to drop weight and work on my form for awhile. I was used to doing squats in the smith machine which lead me to believe I had good form. Which I don't. It's just totally different when you have to support all the weight yourself with no help. Definetly going to work on my core more also bc I believe that might be some of the issue as well.

 

[Gobuckeyes0122]

I think I was using lo bar form but had to bar positioned as high bar. So I'm going to have to either do low bar squats or high. Can't mix em pol

 

[Perrin Aybara]

I think I was using lo bar form but had to bar positioned as high bar. So I'm going to have to either do low bar squats or high. Can't mix em pol

I had that problem for awhile due to lacking the shoulder mobility to get into true low bar position. Yeah, just pick one or the other, the combo is is far from ideal.

 

[Gobuckeyes0122]

I had that problem for awhile due to lacking the shoulder mobility to get into true low bar position. Yeah, just pick one or the other, the combo is is far from ideal.

That's what my problem is with low bar. It hurts to get the bar into position bc I'm not very flexible. I have been working on it tho and it's improved but not enough to where it's comfortable.

 

[Gobuckeyes0122]

Another thing I'm not doing is driving up with my chest as I do my hips. I'm just driving up with my hips right now. Which is causing my chest to be flat somewhat. I definetly gotta practice more with lighter weight to get this down bc I actually like squatting. I don't see a lot of people squat at my gym.

 

[RodgerThat]

I think you should transition for 4-6 weeks to front squats to build up your thoracic stabilizers and core strength as front squats are self correcting if you lean forward you lose the bar. Once you've done the front squats for 6 weeks go back to back squats every other squat session switched with front squats for another 4 weeks then you can just do high bar and I'm sure your form will be corrected and you'll be able to go heavier quicker then before

 

[ranger.danger]

When I've felt this way doing the squat i have to really focus on pushing my hips back first

 

[Gobuckeyes0122]

I think you should transition for 4-6 weeks to front squats to build up your thoracic stabilizers and core strength as front squats are self correcting if you lean forward you lose the bar. Once you've done the front squats for 6 weeks go back to back squats every other squat session switched with front squats for another 4 weeks then you can just do high bar and I'm sure your form will be corrected and you'll be able to go heavier quicker then before

I like this idea. I've never done a front squat tho so I'll definetly have to start light with that and practice form. I need a stronger core also, I do ab work and lower back work but I neglected it when I first started out lifting bc I was stupid and didn't think I had to do any core work.

 

[Seven]

I like this idea. I've never done a front squat tho so I'll definetly have to start light with that and practice form. I need a stronger core also, I do ab work and lower back work but I neglected it when I first started out lifting bc I was stupid and didn't think I had to do any core work.

I wouldn't switch to front squats if bar position is your problem. Work on shoulder mobility and work in some planks to your routine.

Btw how's the routine going?

 

[Perrin Aybara]

This is just my own opinion, but most of the time I don't think any additional core work is necessary if you're doing squats and deadlifts regularly. I've done zero core work for over six months now and it's not an issue at all. Kinda like grip. Start out using straps and handicap yourself on grip strength and end up needing to train it later.

In your case though I'd say your other muscles developed while your core was neglected due to exercise selection. Your legs got stronger without the core strength to brace a heavy load. Crunches and leg raises aren't going to cut it though. Heavy weighted planks, front squats, paused squats, box squats, deadlift, farmer's walks, stuff where you're going to brace your core against heavy weight is what you need.

Get some mini bands and work on shoulder mobility if you're going to go the low bar route.

 

[insaiyan93]

Definitely work on bracing your core. I was having the same problem for a while.

The cue that really hit home and helped me the most, and this is verbatim what the bear told me, "think about pushing the floor away from you and driving your shoulders up through the bar"

That one really helped me keep my torso more vertical because you kind of think that the squat is all in your legs, but keeping the back tight and driving it up on the up portion of the squat is essential to stop that good morning squat syndrome haha

 

[Gobuckeyes0122]

Thanks guys for all your help. @Seven Dog i love the routine. The power days are my favorite and I started doing cardio on my off days since I've never done it bf lol. It's not as bad as I thought.

 

[Gobuckeyes0122]

Farmers walk this morning, check. Weighted planks, check. Did all 5 of those stretchs in the video, check. I'm buying a band so I can stretch at home also, I want to be able to do low bar squats. I'm going to get this. Those farmers walk are harder than I thought. Kills your forearms. I just used 100lb dumbbells and did laps around the gym floor. The dumbbells go up to 120 so I'll probably use those next time. And I'll start doing pause squats, fronts squats this weekend. Thanks again everybody.

 

[Gobuckeyes0122]

Finally got the bar in low bar position. I wasn't pushing my shoulder blades together to make that nice shelf for it to sit on below my traps. I'm still wanting to lean forward tho bc my core is weak. Got work to do.

 

[Bodmod666]

It could also be your kicks. Shoes that have the heel raised will also get you leaning forward.

 

[Gobuckeyes0122]

I had a nice pair of adidas powerlift 3 until I forgot them at the gym one day and never seen them again. Now I'm using wrestling shoes with a flat surface. I think they r mat flex 4 or something.