Help with sqauts

[wic2111]

I need some help with my sqauting technique. I have my feet outside of shoulder with and the bar is in the right place. I understand how the sqaut should be performed. I just seem like my upper body always goes to far forward and I seem to strain my lower back a little. I have always had this problem. I can squat 405 for a few reps and i get below or right to paralel. I know that this is why I am stuck at 405 and why I can't great a good high rep count with a good wieght. I also fear that this is making my from really shitty. I need some seriuos help cause I just plain suck at sqauting.

 

[Bob Smith]

Do goodmornings to strengthen your lower back.

 

[Chip Bronson]

deadlifts will also help. full-range reps. helped me get my squat weight up.

 

[thick]

BS and Chippy give good advice. Also, I like to focus on a spot just above head level on the wall and dont take my eyes off of it. This helps prevent leaning forward. Also, how long have you been squatting? You should be able to perfect your form using a little lighter weights with higher reps101-2 and still make progress. Get your form down. A good weight to start would be 60% of your one rep max and perfect your form.

I need some help with my sqauting technique. I have my feet outside of shoulder with and the bar is in the right place. I understand how the sqaut should be performed. I just seem like my upper body always goes to far forward and I seem to strain my lower back a little. I have always had this problem. I can squat 405 for a few reps and i get below or right to paralel. I know that this is why I am stuck at 405 and why I can't great a good high rep count with a good wieght. I also fear that this is making my from really shitty. I need some seriuos help cause I just plain suck at sqauting.

 

[Chip Bronson]

i just thought of this. ankle flexibility affects your tendency to lean forward. an obvious remedy is to continue to squat as this will eventually develop better ankle flexibility. in addition, calf work accentuating the stretch part of the move i believe helps. another thing that will help is sprinting as well as walking on the treadmill with a steep incline. the latter suggestion has made a big difference for me. give it a try for a few months and let us know.

 

[wic2111]

Thanks I knew I could count some bros to hook me up with some solid tips. Thanks guys I will let you all know how I am progressing in like 2 or three monthes.

 

[Freddy]

Go ass to the grass. Narrow stance, Olympic style, high bar, and don't come up until your hamstrings touch your calves.

 

[Grizzly]

I don't know that I'd advise what Freddy says, only because my fat ass can't hit any depth without a wide stance, but he makes a very valid point.

Here's what I have been doing and I would advise you to do. First of all, you have to prepare yourself to take a massive hit to the ego. Ok, we're done with that part. Now, start up a 5X5 squat scheme. Got it. Ok, now drop your weight 135 and add 10lbs each week until you hit a new PR.

This will allow you to "find your grove" and will help strenghten any lagging parts in the chain. Also, like Chip pointed out, stretch your calves like a motherfucker. I can't tell you how much lower my squat has gotten since I"ve been stretching my calves religiously.

 

[Bob Smith]

Soleus has more to do with squat depth than does the gastrocs, so a seated calf stretch would be best. Also, if you can give a deep massage to the tibialis anterior (it borders on painful) you will be able to squat deeper in under 5 minutes.

 

[fatboy]

I always try to push from my heels.If I get on the balls of my feet I tend to lean forward.