Folding over in the squat.

[Bigken1985]

IThought I'd get a few opinions on this

I seem to have a issue which is quite frustrating and limiting my squat potential. About half way up, or just out of the hole i fold a bit and the weight shifts forward. I though I had sorted it going from heels to flats. I don't think it's a mobility issue rather a muscle weakness. I think it's weak quads but not really sure. Any advice would be awesome. Can post bid of needed

[Realtalk]

People think changing from heels to flats or vice versa is going to magically fix their squat. One of the stupidest things i have heard. I don't have an answer to your question but just wanted to say that.

[Skeletor]

Core strength?  Just a guess though.

[Bigken1985]

9 minutes ago, Realtalk said:

People think changing from heels to flats or vice versa is going to magically fix their squat. One of the stupidest things i have heard. I don't have an answer to your question but just wanted to say that.

Yeah lol. Dont happen. Guess that was being hopeful. Noob mistake lol

[Bigken1985]

2 minutes ago, Skeletor said:

Core strength?  Just a guess though.

Could be.  I hammered away at the ssb beltless  try and get that posterior etc up but hasn't really helped

[Realtalk]

Just now, Bigken1985 said:

Yeah lol. Dont happen. Guess that was being hopeful. Noob mistake lol

 

Wasnt reffering to you. Just in general. I read and hear it all the time and no one really knows why either they just say it. Or something along the lines of my body is suited better to flats lol

[HarryB]

Core strength and probably how you move on the way up. Hips probably coming up first then trying to straighten up. Keeping your chest high and elbows forward might help to keep a better body line. Or not... maybe try jandals is flats aren't cutting it :)

[Wookie]

Video mate.

[Bigken1985]

12 minutes ago, Wookie said:

Video mate.

Here's one from quite a while ago, it is in heels but give the best view. It's definitely not as bad as this video but im still having issues

 

[jimmybro1]

11 minutes ago, Bigken1985 said:

Here's one from quite a while ago, it is in heels but give the best view. It's definitely not as bad as this video but im still having issues

 

I think your over analysing it bro. 

 

Hips are shooting in video and I wouldn't say your folding. 

 

You stick midway but have sufficient tightness to lock it out 

[Bigken1985]

5 minutes ago, jimmybro1 said:

I think your over analysing it bro. 

 

Hips are shooting in video and I wouldn't say your folding. 

 

You stick midway but have sufficient tightness to lock it out 

Paralasis by analysis  maybe? 

[bang_bang]

looks fine tbh, training your core consistently will help. Also squeezing your shoulder blades together and pushing your lats down into your belt will pull your chest up a bit. 

[Realtalk]

It's fkn sweet bro

[BeastBuilder]

Lol that's not folding at all bro, don't worry about it.

Don't over analyse, just cos you're leaning forward doesn't mean you're caving. Hell I think most raw powerlifting squatters have at least a degree of foward lean, only way to not have forward lean is to do more of a weightlifting style squat breaking at the knees but that's pointless for your goals really as you'll be weaker that way.

[Wookie]

I try and look for a vertical line through the bar, back of knee crease and mid-foot at the ankle while you are in the hole. Guys that feel like they're folding usually have the bar forward and out of line in those 3 points. I can't exactly tell with yours but you might be just slightly forward; the video angle doesn't help.

This could be improved by slightly being more upright, lowering the bar position on your back or sitting back a tiny bit more (being in sleeves I'd recommend against that).

 

The other thing is you need to work hard on pushing your hips forward as you come out the hole. This stops you leaving your hips back and brings them under the bar allowing the quads to lockout the last part of the lift.

I often say that squat mechanics are alot more similar to the deadlift than people realise as the hips are the main hinge that straightens your body when you are bent over.

[Bigken1985]

10 minutes ago, Wookie said:

I try and look for a vertical line through the bar, back of knee crease and mid-foot at the ankle while you are in the hole. Guys that feel like they're folding usually have the bar forward and out of line in those 3 points. I can't exactly tell with yours but you might be just slightly forward; the video angle doesn't help.

This could be improved by slightly being more upright, lowering the bar position on your back or sitting back a tiny bit more (being in sleeves I'd recommend against that).

 

The other thing is you need to work hard on pushing your hips forward as you come out the hole. This stops you leaving your hips back and brings them under the bar allowing the quads to lockout the last part of the lift.

I often say that squat mechanics are alot more similar to the deadlift than people realise as the hips are the main hinge that straightens your body when you are bent over.

Thats good advise, cheers . Never really thought of it like that. i do feel sometimes that my hips get left behind. I will try and work on the hip que maybe when i squat

[Englishman88]

Like everyone has said looks decent bud I wouldn't worry about it just as already has been said try push through your hips more. I have the bar high on my traps to prevent bending forward but that's my preference