After a few years out I'm back in the gym, but I seem to have forgotten how to do squats. When I did them before, the bar was almost pulling me backwards, so I was squatting straight up. However nowadays, when I go down my upper body gets pushed forwards, so when I go up it's putting a hell of a strain on my lower back.
What can I do to sort out my form so the weight's not all on my back? I'm having to give up squats because it's starting to hurt my back.
Or goblet squats. Hold a plate out in front of you with straight arms. It's perhaps even more effective than a front squat because the weight is further out in front and you dont have to pay so much attention to balancing the barbell.
Also, check your hamstring/groin flexibility. That was what stopped me from squatting properly.
The quick answer to this is - check out sensei's first few squat vids.
I don't know, I'm not trying to convince anyone that I'm an expert in teaching people how to squat, but I can vouch for the fact that goblet squats (as well as front squats) helped me to improve my form (along with flexibility drills). It all stopped me from falling forward and getting back pains.