The "Last Word" on Forward Lean when Squatting

[Buffalo150]

All Y'all-

Forgive me if this repeats the obvious, but I think the following link neatly summarizes where the body/shoulders should be...regardless of the type of Squat you prefer to perform:

http://asp.elitefts.com/qa/default.asp? ... 298&tid=93

As I am always struggling to "perfect" my technique, I had my own epiphany early in the spring, which interestingly enough led me to the same conclusion as the Elite FTS respondent.

So in the interest of keeping things simple for all those who are just starting out, check the link and watch the embedded video.

-Bflo

[LudwigVan]

Yeah, of course he's correct. I haven't have much luck trying to explain this concept to jackasses who tell me I shouldn't lean forward when I squat, though.

[eLvarouza]

I always find this picture illustrates the difference incredibly well: http://images2.wikia.nocookie.net/start ... cement.jpg

[ricepower]

I find it interesting that both the person who wrote in and the guy squatting think of that grip as extremely narrow. I would find that grip too wide for a low bar squat, my back would be too loose.

I also think the guy in the video is leaning forward too much. I think he is attempting to squat at a depth his body is not capable off so he is compensating by lowering torso an extreme amount. So much so that his back is rounding and the barbell comes forward at the bottom of the squat.

[LudwigVan]

I don't see back rounding or the bar moving forward in that video. His hips clearly break parallel, so he's not simply faking depth by dropping his chest.

[Buffalo150]

The main take away (for me at any rate) is that what some of us would consider to be "too much forward lean" passes muster with the good people at EliteFTS.

As long as the bar is at mid-foot, Squat away...

If it's good enough for them, it's good enough for me.

-Bflo

[shaun680]

I always find this picture illustrates the difference incredibly well: http://images2.wikia.nocookie.net/start ... cement.jpg

Are the knees meant to be as far forward as this? I was under the impression you had to try to keep your knees no further than above your toes...

[eLvarouza]

Are the knees meant to be as far forward as this? I was under the impression you had to try to keep your knees no further than above your toes...

It's fine because tension on the hips is what matters. Knee position is irrelevant if the hamstrings and adductors are fully stretched and weight is over the midfoot.

[ricepower]

Are the knees meant to be as far forward as this? I was under the impression you had to try to keep your knees no further than above your toes...

It's fine because tension on the hips is what matters. Knee position is irrelevant if the hamstrings and adductors are fully stretched and weight is over the midfoot.

I agree about all of that, tension in the hips/hamstrings and maintaining centre of gravity with barbell. But to me it definetely looks as though the bar goes forward of midfoot and his torso drops more than necessary for breaking parallel. I could just be my eyes, the camera angle or someting but it just looks wrong to me.

[RobCosimo]

this is good news for me

[lint]

I also think the guy in the video is leaning forward too much. I think he is attempting to squat at a depth his body is not capable off so he is compensating by lowering torso an extreme amount. So much so that his back is rounding and the barbell comes forward at the bottom of the squat.

I think your analysis is off. How does leaning forward help achieve depth? Depth comes from the hips regardless of forward lean or back angle. The back rounding looks like a little butt wink, which is just an indicator of tight hamstrings not torso lean.

[Leot]

I find if I lean too far forward I rock back on my feet when I fully stand up, as the weight was not centered. It should be obvious the weight is wanting to fall forward if you are leaning forward.

[FilthyMcNasty]

watched the video, seen the guy behind doing BICEP CURLS IN THE SQUAT RACK, ARRRGGGGGHHHH!!!