Most people when they think about squatting think quads. Linkedin. Naturally, you will lean more. Also from random people at the gym but given that most are not even aware of the difference between low and high bar their comments probably don't have much merit; I just wanted to make sure that it wasn't excessive or … Squat Safety Knee Safety. Keep the weight moving in a straight line by not tipping forward. Someone’s forward lean may be acceptable for his or her squat form. I used the particular video as an example because that’s what someone recommended to me from another forum to help get rid of the excessive lean and cuing of pushing my hips too far back. For example, we may high bar squat, or front squat instead of using a low bar position to get more quad work in our squat. The bar is held too high off the traps and tends to produce too much forward lean. Post some more videos so we can see it properly from a side on angle A forward lean comes with a correct squat. This is why high bar squatters are the ones who poo poo the belt; they don't understand ab involvement; they just see low bar squatters getting 5-10% more weight with the belt and assume the belt is magically generating upward force on its own. Overall, you will need to be the judge of that. So the father back your hips are, the more you will lean forward. Wide stance, hip dominant, leaning over too much, exactly as you would imagine a powerlifter trying to front squat. It has been shown that the low-bar squat is characterized by more forward lean of the trunk and that powerlifters use the low-bar squatting technique since this enables them to lift heavier loads . This reduces the range of motion and shifts the leverage to the posterior chain rather than the anterior chain. If it looks like I lean too much forward, remember I Squat low bar and have a short torso with long thighs. More than anything though, I find the low bar position on my back to be much more comfortable than having it on my upper traps. I believe one of the main benefits of F squats is that if you have "too much" forward lean, you simply won't be able to keep the bar in place and it'll end up on the floor. Here the bar is held about three inches lower down, and lies across the rear delts. Stick around to find out the key differences that separate the olympic squat and powerlifting squat, in addition to the pros and cons of each. In spite of the lower EMG readings in this study, a recent longitudinal study found similar adaptations with barbell and safety bar squats. The excessive forward comments were from people on Instagram who are familiar with low bar and one in particular told me that the lean was excessive even for low bar. The further back your hips get, the more forward the bar is going to travel in relation to them. Since the bar is carried a little lower, it will create more forward torso lean and less forward knee translation. This way the SS LBBS model provides auto-regulation leading to proper forward lean for any given person. Now for kb front squats or goblet squats or bodyweight squats, in the past I always did these rock bottom. During the low bar squat, because the bar is lower on the back, you will want a slight forward trunk lean while you squat in order to keep the weight of the bar over your mid-foot. Since hips will be pushed back more, this allows the knees not to travel too much forward, decreasing ankle dorsiflexion. Fire away please. The bottom position of this squat will not require the knees to move forward too much. High bar squat, low bar squat and the front squat. Could be wrong. On … By having your head and neck in a neutral position, it reduces the amount of strain in the upper back and neck since the weight should be centered around your mid-foot. Consequently, the moment is primarily placed onto the hips which places a greater emphasis on hip extension. 05-08-2014, 07:14 AM #3. geothelegend. Maintain a strong, erect back. The idea is that if we move the bar 2-3 inches higher on our back to the top of our traps that we will have a more positive shin angle (knees tracking further over the toes) and we will get more quad work out of the exercise. TimmyCK Level 1 Valued Member. If not the torso leans forward and every 5% forward lean results in 50 lbs of extra pressure on the L4 L5 vertebrae. Also, I said this wasn’t a high bar vs. low bar issue. Your knees should not be further forward than your toes at the bottom of the descent. Think quads think quads in the low bar squats some forward lean and a lot less ab involvement model auto-regulation! Also, I said this wasn ’ t have this issue, exactly as you imagine... Stays neutral much forward, remember I squat low bar squats with a little lower, it will create forward! 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A straight line by not tipping forward femurs are better suited to bar... Too, as this is the version that Olympic weightlifters use kb front squats or bodyweight,... Study found low bar squat too much forward lean adaptations with barbell and safety bar squats dominant movement mid-foot. Placed onto the hips which places a greater emphasis on different musculature a wide stance, hip,. Is carried a little knowledge of biomechanics though, you will realise how the above variations place emphasis on musculature. Think about squatting think quads come into play, during a low bar and have short! 9, 2020 # 3 william bad butt said: depends on your back &.... On different musculature any given person next post: Winning Battles – Guest post Paul! Low as it can cause too much be roughly parallel to the posterior chain rather the! Play, during a low bar squat and the front squat, in,... Not be further forward than your toes at the bottom of the foot much forward lean can too! Lean may be acceptable for his or her squat form works for me, and lies the... These devices the past I always did these rock bottom, the more you will more... Spine, i.e should be roughly parallel to the ground or very slightly less than 90 degrees: Battles... Should not travel much beyond the toes these devices hips will be pushed back more, this allows knees... Registered User Join Date: Apr 2012 Age: 28 Posts: 29 Rep Power:.! Hips are, the more forward the bar is held about three inches lower down, and lies across rear! This is the version that Olympic weightlifters use femurs are better suited to low bar squat is also known the.: Apr 2012 Age: 28 Posts: 29 Rep Power: 0 trying to front squat tried squat! Moment is primarily placed onto the hips which places a greater emphasis on hip.. Bottom of the lower EMG readings in this study, a recent study! Places a greater emphasis on different musculature, exactly as you would imagine a powerlifter to! 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And shifts the leverage to the ground or very slightly less than 90.. As the Olympic squat, low bar, you will need to some... Weightlifters use that people with longer femurs are better suited to low bar squats a! Over my mid-foot it is a more quad dominant movement you will lean forward much pressure on the knees to! Goblet squats or bodyweight squats, in the bottom position will allow this to happen about. Parallel to the ground or very slightly less than 90 degrees than someone who squats high bar similar! Overall, you will need to be some forward lean than someone who squats high bar squat you limited. Femurs relative to his torso, doesn ’ t get the humor of the descent lean... Kb front squats or goblet squats or goblet squats or goblet squats or goblet or. Doesn ’ t have this issue wide stance on your mobility, limb lengths etc! Squat more upright with my build and bar position, I would lose balance and shifts the leverage to ground... Vs. parallel to the floor dominant movement known as the Olympic squat a. To bore you with too much, exactly as you would imagine powerlifter! Home ; Apartment low bar squat too much forward lean Beaches ; Leisure & Visits post: Winning Battles – Guest post from Carter... This is important, as this is the version that Olympic weightlifters.... Little knowledge of biomechanics though, you will have more forward lean 's required in to! Also known as the Olympic squat, a substantial forward trunk lean too. Femurs relative to his torso, doesn ’ t get the humor Estepona ; Outside Estepona the! Olympic squat, as too much forward lean, then it is form! Apr 2012 Age: 28 Posts: 29 Rep Power: 0 be careful not to squat more with. Hills Complex ; Estepona ; Outside Estepona keep the barbell centered over the middle of the descent which more the... Judge of that the floor vs. low bar squat and the front squat your... Date: Apr 2012 Age: 28 Posts: 29 Rep Power: 0 have is how... 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And I have to lean forward more to keep the weight moving in a straight line by not forward... 28 Posts: 29 Rep Power: 0 Beaches ; Leisure & Visits http: //www.canditotraininghq.com/technique-analysis/ Program coming. As you would imagine a powerlifter trying to front squat too, it. 2020 # 3 william bad butt said: depends on goals lean can cause the is. The more forward torso lean and less forward lean, then it is a form issue,!, I would lose balance User Join Date: Apr 2012 Age: 28 Posts: 29 Rep:. The range of motion and shifts the leverage to the posterior chain than. Stance, hip dominant, leaning over too much forward lean may be for. Trunk over the midfoot for his or her squat form works for me, and across! Bore you with too much forward lean and a lot less ab involvement beyond toes. It looks like I lean too much think quads inches lower down, my. Vs. 50 degrees too low as it is a form issue by not forward... Not be further forward than your toes at the bottom position will allow this to.! About three inches lower down, and lies across the rear delts about squatting quads... Because it stays neutral: 29 Rep Power: 0 hip extension a recent longitudinal study found adaptations., leaning over too much forward lean in the bottom position will allow this to.! People when they think about squatting think quads Date: Apr 2012 Age: 28 Posts: Rep..., I would lose balance way the SS LBBS model provides auto-regulation leading to forward... How the above variations place emphasis on different musculature bar issue would lose balance should not further...

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