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Help With Heavy Squat Form

My form in squat is great up untill I get too like 95-100% , I then bend my back to much. People have told me to reduce the weight but that doesn’t help because I can do the reduced max like 3 times. What would this be an indicator of? A weak lower back? or abs? I butt goes up first and I end up doing a squat/good morning hybrid thing.

I used to have problems with this too. I think it means your butt’s weak. I’d suggest doing some front hacks–hack squats with your face planted in the pad. Do some of those, going all the way down, and you’ll work leg muscles you didn’t know you had.

When I started doing front hacks, my squat form improved and my weights went up. Also, try to think about moving the weight up and down with your hips and ass, not your thighs, when you squat. That forward motion you’re having problems with is from using your front thighs too much and not using the rest of your legs & hips enough.

Sounds more like back lower and upper to me. and possible Abs. The whole of your core and also maybe a form problem. Not keeping head up upper back tight elbows forward etc.

Id say hit the core, abs, Heavy GM’s, etc etc. Sled draging

Also what may help us is what kind of loads are we talking and how long have you been at this. It may just be you need to get stronger all the hell over.

[quote]Phill wrote:
Sounds more like back lower and upper to me. and possible Abs. The whole of your core and also maybe a form problem. Not keeping head up upper back tight elbows forward etc.

Id say hit the core, abs, Heavy GM’s, etc etc. Sled draging

Also what may help us is what kind of loads are we talking and how long have you been at this. It may just be you need to get stronger all the hell over. [/quote]

I think it’s my upper back also, because we don’t work it bearly at all during football season.

My max ass to grass is about 365 and then my back bends, if I go down in weight I can rep it with good form.

Anyone else?

I could literally come up with half a dozen things off the top of my head that could be contributing to this.

Without seeing video, way too many variables.

Nobody here has offered anything worth a shit because the have not seen you lift. It is basically wasted bandwidth.

One option would be to adjust your bar positioning. Most people, I find, use a high bar position when they squat. Meaning they have the bar resting on their upper traps. A more efficient way to squat is adopting a mid-bar position. This is where the bar is resting lower on the back on the mid-lower traps. The advantage her is it is shortening the lever (distance from load to the pivot point of the hips) thus putting less of a load on your back extensors. Initially you may need to lower your weight because the mid-bar position may feel awkward, even painful in your wrists. After a couple weeks you’ll adjust and you’ll be amazed at how much your squat increases. Obviously improving core strength will also help. Hope this helps.

I had this problem in the past. Last summer I bought a reverse hyper from Louie Simmons Co. and it has done wonders for my squat and DL, I also started doing GHR w bands. The RHR really hits the posterior chain hard. If you don’t have access to one there are ways to do it w/o blowing a grand.

Good luck…

I have this problem too. Coming out of the bottom, my lower back rounds. I’ve heard on other parts of this site about the same issue and everyone keeps saying its Posterior chain strength. I’ve started working GHR and Good Morning a lot more. The other day after reading this too I focused on my hips and butt a lot more during my squat and I did notice a big difference in the form. I also noticed that my butt got a much better workout and was exhausted a lot faster. So if this is the problem you’re talking about, then yes, it probably is posterior chain.

in my case, my back rounds at the bottom and i tend to good morning weights up. i feel this is due to a lack of actual leg strength and a lot of posterior chain strength. since your body will automatically pick the easiest way to lift a weight, it goes through my back. jsut a thought, i may be wrong, but i really hope not

Ding, ding, ding, we have a winner.

In all likelihood, assuming your set-up is reasonable and you are staying tight in the hole, it is most likely due to poor overall leg strength. Throw in some front squats as an accesory movement and it will probably start to work itself in 2-3 months.

[quote]srb68 wrote:
in my case, my back rounds at the bottom and i tend to good morning weights up. i feel this is due to a lack of actual leg strength and a lot of posterior chain strength. since your body will automatically pick the easiest way to lift a weight, it goes through my back. jsut a thought, i may be wrong, but i really hope not[/quote]