This action might not be possible to undo. Are you sure you want to continue?
http://articles.elitefts.com/training- articles/powerlifting- articles/falling- forward- in- the- squat/ June 5, 2013
elitefts™ Sunday edition
Falling Forward in the Squat
One of the most common mistakes when squatting is falling forward. You see it at the gym and at meets. It happens with novice lifters and advanced lifters. The first thing that you have to do is recognize that you have a problem. You have to understand the problem and how the problem is affecting your squat. When you are dealing with sticking points, you have to remember they can be: Technical Mental Physical In many cases, there’s a little bit of all three. For example, by having bad technique, you incorporate more use out of one muscle group or firing pattern than what is needed. This causes over-development in one area and under-development in others. By having weak abs, you may tend to fall into the squat too much as you sit back. If this happens every time you squat, you’ll begin to develop a mental process of falling into the squat when you sit back. Regardless of what strength training changes you make, this process will still be established. Finally you may have perfect technique until 90 percent of your max gets on the bar and then all hell breaks loose. What I’m trying to say is that you need to go after this from more than one angle.
this can be overcome. 1. but if they use three 45-pound plates and make up the difference with 25′s and 10’s. but find a way to squat over 90 percent and not fall forward. If you’re constantly worrying about your sticking point and expecting it to be there. you’ll see that you know exactly what to do. The problem is that you have to really believe it. I always hear the term. Once again. heavy leg raises and side bends. . 5. you already established this is going to happen. I highly advise you to train your abs in this manner at least twice per week. Simply attempt to bring your elbows forward and under the bar. For example. You get the heavy weight on your back and begin to sit down and say to yourself “Here I go again. add in heavy ab work – namely. getting into a peak state is not an issue. Take the box up a few inches. “It’s all mental. You can try visualization. This should be done at the end of your workout. These things I am now recommending. Try heavy high box squats with weight above 90 percent of your max.” At this point. I begin to fall forward. Your elbows are not under t he bar. I am about to drop forward. Please remember that a peak state doesn’t always mean that you are a mad man. have nothing to do with the physical aspect of training. So. then you are sure to fall forward. At the half-way point.” I find this statement to be nauseating and over-done. It’s keeping the state when problems happen under the bar. You’re going to have to find tricks to get your confidence up. You have to be focused. It can be intimidating. but getting your head right. bad or good. Hold for 2-3 seconds. If your elbows are pointed backwards (towards your butt). You lower back is just …weak! Add more weight to all of your accessory work. it will usually happen. If you’re like any other lifter I know. Your abs aren’t st rong enough t o support your t orso when your hips break parallel. self-talk and other modes of building your confidence. 4.Mental Get your head out of the toilet. then relax and arch again. some people have problems benching 405 pounds. If you think hard enough. hold the position and arch your back as hard as you can. Think about your training. Physical For this portion.” How do I know this? Because many people will say. There’s no exercise that can help correct this. This happens to most lifters at one time or another. as well as face pulls and anything else that tending to pull your upper back tight in a contracted position. it always will. In this case. You can also try high pin squats and reverse band squats. “Once I get to about 90 percent of my max. Think about what you do and what you don’t do. If this is your weak point. just make sure you have verbal cues. the saf et y squat bar movement above will help with this. I’m going to ask you to think. You may not be able t o hold t he st at ic arch long enough t o get down. get this out of your head and find a way to have success with weights over 90 percent where this won’t happen. Usually because it’s four 45-pound plates per side. This has a flow effect because your upper back will round and then your lower back will follow. take a safety squat bar and bend over as you would a good morning. 2. If you believe it. but there’s some truth to it. Use gear if you need. 3. Your upper back is rounding.
Keep in mind you’ll have to keep the entire body tight. six over 900 pounds and one over a grand. pull your shoulder blades together as tight as possible while pulling your elbows forward. not the chest. If you’re having a hard time trying to figure this out. While I don’t agree with the use of a belt for the majority of training. The key to squatting big weights is to keep the barbell path traveling in the shortest line as possible. After 30 years of box squatting. If this core isn’t tight.” Here are some guidelines to help make sure that your squat form is correct. you’ll need to grasp the barbell and duck under it with your feet about shoulder-width apart or slightly wider. Phase I: The first thing to check for is proper body position at the beginning of the lift. it should be into the diaphragm. When you pull air into your body. you’ll have to start to really tighten up. Pushing your belly out goes against what many believe because they feel training this way will cause injuries to the lower back. Next. it will become your weak link and you’ll break down. While under the bar. Westside had 23 lifters squat over 800 pounds. First. you’ll need to tighten your midsection. expand your abdomen as much as possible. then wear your weight belt one notch loose and push into it with your belly so it becomes tight. Not one of these lifters. Now that your upper back is tight. had lower back problems. I do believe in the use of belts to teach a person how to . This is to keep the upper back locked in this position during the lift. Any deviation from this line will cause a missed lift. or any of the others. Expand your belly and push it out against your belt. Grasp the bar with your hands and start to squeeze it as if you were trying to bend the bar across your back. If any body part is held loose.Technical This section is taken from the article “Squatting from Head to Toe. Before setting up under the bar. This will stabilize and support the lower back and not elongate the spine. All the power of the lower body is transferred through your core to the barbell. it’ll cause the barbell to travel forward at some point during the lift. If your elbows are flaring out. the power will “get lost” (so to speak). and never travel to the bar.
Phase II: Now that you have your upper back and belly tight. This is to further activate the hips. then the other. The key is to “sit back. Your butt should also be sticking out with your back arched as hard as possible. if you’re in a competition. Keep pushing the hips back as you squat down.use the abdomen while squatting. it’s the hips. You’ll know you’re doing this right if your hips feel tight. You want to be looking forward for a couple of reasons. the greater the mechanical advantage. hips. Keep the arch. This doesn’t mean look up. You should also be forcing your knees out to the sides. back and hamstrings. The act of pushing your head back into the neck should be the same action as if you were to lay on the floor and push your head against the ground. it should never hit the front supports. You want to maintain your tightness and set your stance as wide as possible. may want to point their toes out slightly. This shifts the weight to the toes and will cause you to lose your tightness (as well as set the bar in a position to use your quads instead of your hips and hamstrings. You must drive your head into the bar. As for toe position. First. Remember. Now. you should actually be looking forward. but I want to see the look of awe in their eyes after I get the lift. From this position. so you must learn how to use it to its fullest advantage. you’re ready to begin the squat. I’ve figured out over time that the quads aren’t that important for squatting maximal weights. Instead. hamstrings and back. you’ll want to see everyone’s reaction after you smoke your lift! I don’t know about you.) Arch the bar out. then push with your legs to get the bar off the racks. Heavier guys. you want the bar to travel in a straight line. the load is shifted downward and you need the load going backward. When you take a barbell out of the rack. shoulder and hip joints in a straight line. Act as if you’re tying to spread the floor apart. ankle. often because of a lack of flexibility. This is why you can quarter squat much more than you can full squat. The closer you can keep your knee. Step back with one leg. lighter guys should usually point their toes straight ahead. I want your hips to begin the motion. set up in a wide stance. Phase III: To start the squat. you’ll need to see the head judge give you the squat signal. if you’re looking down you’ll more than likely start to fall forward about half way up and miss the lift. then why wouldn’t you be able to squat as much as you could leg press? So. When your knees bend first. The belt is a training aid in competition. Besides. pull all the air back into your belly and try to make your back and abs tighter than before. not the knees. I believe in using a wide stance when squatting because it shortens the distance the bar has to travel and places the stress more on the glutes. you need to arch the bar out of the rack. Second. You also want to be pushing out on the sides of your shoes – never push downward. Head position is vital to keeping the barbell in the proper path for squatting. This places the stress on the hips and also increases the leverage at the bottom of the squat.” Most people sit down on a toilet with better form than they squat because they . If your quads were really doing all the work.
When you begin the squat (during the eccentric phase). Then. This places all the tension on the squatting muscles. most people need one between 12 and 14 inches high. This will cause a great stretch reflex out of the bottom of the squat…and an explosive start is another key to squatting maximal weights. You also don’t want to fall down on the box and try to bounce off of it. while keeping every other muscle tight. or better yet. Act like they’re springs you’re trying to compact before they rebound back. As you sit back. I gave you many ways to approach your problem and solve. pick one that’s big enough to fit your butt. Phase IV: After you pause on the box. and may be too narrow for some. I’ve found that these are seldom set at the proper height. although I sometimes recommend that less experienced lifters find a box that puts them at one inch above parallel. Remember that falling forward in the squat is not a unique happening. you’ll miss the weight and fall forward. upper back and arms should remain tight while your back stays arched. When you’re on the box it’s important to have the shins perpendicular to the floor. Now. you want to feel tension in the hamstrings. you have to do the work. then the glutes. however. you want to sit down and relax the hips flexors. It only makes sense to try to lift the bar first. Keep sitting back until you sit on the box. No bouncing! Your knees must still be pushed out and your abs. A lot of lifters do it and it has been overcome. All of our boxes at Westside are homemade. Also. The box should be one inch lower than parallel for most people. the hips move first then the head. . Note that some people use a flat bench for box squats. you need to explode off by driving the head and upper back into the bar. pause on the box for a split second and explode off of it.have to sit back. The opposite of that (the concentric phase) should involve the head moving first. You need to sit back with the same speed you squat. (Note: I can’t recommend a pre-manufactured box at this time because I simply haven’t found any good ones. If the bar is moving forward before you drive with the hips. past perpendicular. When selecting a box. If you don’t drive with the upper back first because then the bar will begin to move forward. then by driving with the hips.) When you reach the box.
This action might not be possible to undo. Are you sure you want to continue?
We've moved you to where you read on your other device.
Get the full title to continue reading from where you left off, or restart the preview.