I recently have tried to change from a PL type squat to an oly squat for more of a quad workout. I started off with trying to do bodyweight squats and working on stretching and mobility in the bottom position which helped me get lower. The problem is when I try to pause at the bottom I tend to fall backwards unless I’m holding onto something.
The same goes for when I’m doing squats. I’ve been trying to hold the bar higher on the back and have a narrower stance. But I tend to rock forward b/c I can feel the weight on my toes and my lower back gets extremely tight from these type of squats. Would a heeled shoe help this or is it more of a band-aid for the problem? Does this sound like a mobility issue with the ankles or hips or a weakness in the core? My back doesn’t get worn out just tightens up to the point I can’t do any other exercise but maybe preacher curls or some other seated movement. Thanks for any help.