Been squatting for around 2 years now. Just of late (following a 2 week rest) I am finding that I am leaning forward and good morning-ing the bar which never used to happen.
Haven't increased the weight or anything, what have i forgotten from squatting 101? I have re-read the basic squat form guides but not finding anything?
Why am I leaning forward like a ******? I even wear flat shoes to squat!
Thanks in advance for any help.
Do you squat high bar or low bar? Also, how wide is your stance?
Maybe try putting the bar higher up on your traps and keeping your stance around shoulder width. Initiate the lift with your hips by "sitting" backward but your torso should stay upright. Make sure that you have your eyes focused on something on the wall just above the squat rack as well.
I squat high bar, go ass to calves, feet just wider than shoulder width and toes mildly pointing outwards. I find it fine going all the way down and my back stays upright. But i will definitely hammer home to myself the need to keep the back tensed and focus on the glutes. Thanking you (will let you know how it turns out)
During your rest did you do anything physical with those legs? Your glutes/hammies/adductors/hip flexors/etc.. might have just tightened up a bit, reducing flexibility, and it follows, your good squat form. Might just take a few good lifts/stretches to get it back.
You could be on the money there vrolok! Did nothing for two weeks so it is quite possible that my legs have tightened up, especially as i usually have a squat and deadlift day twice a week. Good times
I posted a question about going all the way down on my squats quite a while back. For me, it turned out to be stretching the hammies. I'll do this at home a couple of times a week, as well as at the office (toe touches). It helped me tremendously.
Give chalk a chance.
49 years old
push the knees over the toes. the most common fault ive witnessed is peoples knees being inside their toes.