Squatting

[wintersdawn]

Hi after some tips with squatting form please.

I've only been using the weight room for a short time and I'm wanting to get into squatting with the barbell but I don't seem to be able to squat without tipping my chest forward.

I've been working on squatting with kettle bells and I my form is ok but as soon as I add a barbell I tip forward.

Anyone got any advice? Thanks in advance.

[austenozzy]

Make sure you feet are planted flat and toes slightly pointing out. Make sure your knees travelnoutwards over your toes.

If you can't get your balance with the barbell on your shoulders (Bulgarian), try it in front of you. See pic. Get the body awareness of doing that right, then try it behind your neck.

Do you use a rack, or clean it up from the floor? Easier to stand up from under a rack.

Good luck!

[Strongbeatsskinny]

The above pictures show barbell front squat. Don't think about the bar yet why not carry on with kettle bells holding them on your shoulders like you'd hold the bar doing a back squat. This way you can hold lighter than the 20kg the bar would weigh. Keep your abs tight as you squat push up through your heels flex those hips as you come up squeeze the butt tightly. Don't worry about ass to grass everyone has their own working range of motion. So long as you feel it in your hamstring and glutes are pushing through heels not toes it's fine

[austenozzy]

Good advice, strongbeatsskinny- love your name, btw!

The pic, as I put in my post, is of a front squat that the op might try as an alternative to the Bulgarian, which they were having trouble balancing. The front squat requires a straighter posture which might incidentally help with that balance issue.

[FindoGask]

I agree austenozzy - I much prefer my torso position for front squats, and I think they've really helped strengthen my back squats. Though I think most people find the wrist/elbow position a bit awkward at first. Start with just the bar.

Another thing for back squats that helped me, that a coach told me, is to look up on the upward part of the squat. Also it might help to really think about pushing your chest out as you start the upward bit, and trying to sort of tuck your bum underneath at the same time.

Good luck - squats are still my shittest lift but I have found, and you will too, that the best way to improve is just to do more of them!

[StillMaidOfStars]

I am rubbish at squats with a bar. I do split squats with a weight vest + kettlebell.

[RJnomore1]

It's all about the hip hinge. Push your hips back towards the wall behind you. Once you start getting the movement the rest will come.

The barbell also needs to be much further down your back than you think.

Really the best thing would be one or two sessions with a pt just to get the technique. I always thought o couldn't squat but it turns out I just wasn't doing it right...

[pico1]

I had very tight hip flexors which were tipping me forward like you OP. A few sessions with a PT and some mobility exercises and my squat is sorted!

[user1482079332]

Practice body weight squats in front of a wall, it forces you to stay upright otherwise you'll face plant it, try and get your toes as close as possible

[JustGettingStarted]

When I do goblet squats (holding a single large Dumbbell under my chin) I find it helps to tilt my head back and look up. This helps me not tip forward.