Leaning forward squat while walking

Tips for upright posture when doing front squats

General questions about bodybuilding and fitness training.

Moderator:Team bodybuilding & training


derbud
TA Power Member
 
Posts: 1439
Registered: 24 Jan 2012 13:47
Place of residence: Wins
Gender M / F): m
Body weight (kg): 93
Body height (cm): 170
Start of training (year): 2011
Bench press (kg): 90
Squats (kg): 100
Deadlift (kg): 150
Competition experience: No
Steroid Experience: No
Training location: society
Training plan: miscellaneous
Training log: Yes
Favorite exercise: Kettlebell
Martial arts: No
Target weight (kg): 82
Target KFA (%): 12
Subject I: training
I am: RAW athlete

Tips for upright posture when doing front squats

of derbud »31 Mar 2014 14:26

Good morning,

Today in training I noticed again that I just lean too far forward when I do FKB. I have to be a lot more upright with this exercise. Do you have any tips on which areas you need to mobilize / stretch more (I type on ankles and lower back?) And do you know any specific exercises?

I look forward to hints

Best regards

derbud


tbsrulz
TA rookie
 
Posts: 71
Registered: 22 Sep 2011 17:04
Gender M / F): m
Body weight (kg): 76
Body height (cm): 188
Body fat percentage (%): 10
Start of training (year): 1999
Bench press (kg): 80
Squats (kg): 85
Deadlift (kg): 140
Competition experience: No
Steroid Experience: No
Training location: Studio
Training plan: volume
Training log: Yes
Favorite exercise: Squats
Nutrition plan: No
Martial arts: Yes
Martial arts: Taekwondo
Target weight (kg): 88
Target KFA (%): 10
Studio: FitX

Re: Tips for Upright Posture for Front Squats

of tbsrulz »31 Mar 2014 14:30

Tense your lower back very consciously, this also prevents you from rounding up and there is a compensatory movement of the upper body.
Lie down on the floor, and then you lift your arms and legs off the floor in Superman-style - keep tension. If you can keep this tension in your back at FKB, things should get easier.


derbud
TA Power Member
 
Posts: 1439
Registered: 24 Jan 2012 13:47
Place of residence: Wins
Gender M / F): m
Body weight (kg): 93
Body height (cm): 170
Start of training (year): 2011
Bench press (kg): 90
Squats (kg): 100
Deadlift (kg): 150
Competition experience: No
Steroid Experience: No
Training location: society
Training plan: miscellaneous
Training log: Yes
Favorite exercise: Kettlebell
Martial arts: No
Target weight (kg): 82
Target KFA (%): 12
Subject I: training
I am: RAW athlete

Re: Tips for Upright Posture for Front Squats

of derbud »31 Mar 2014 14:47

I have the "problem" that my back stays straight - that's not the problem. Instead, with my back straight, I tip too far forward.

But even without weight I can't do it any other way - where is the problem here, I ask myself ...


theV
TA Power Member
 
Posts: 1764
Registered: 11 Jun 2013 18:00
Bench press (kg): 145
Squats (kg): 210
Deadlift (kg): 230
Competition experience: Yes

Re: Tips for Upright Posture for Front Squats

of theV »31 Mar 2014 14:55

How much weight do you use?
With "higher" loads, the center of gravity shifts forward and it is easier to stay upright.

What also helped me:
-clean handle
-core consciously tense
-look diagonally upwards
- "push" elbow upwards
-Hip open


derbud
TA Power Member
 
Posts: 1439
Registered: 24 Jan 2012 13:47
Place of residence: Wins
Gender M / F): m
Body weight (kg): 93
Body height (cm): 170
Start of training (year): 2011
Bench press (kg): 90
Squats (kg): 100
Deadlift (kg): 150
Competition experience: No
Steroid Experience: No
Training location: society
Training plan: miscellaneous
Training log: Yes
Favorite exercise: Kettlebell
Martial arts: No
Target weight (kg): 82
Target KFA (%): 12
Subject I: training
I am: RAW athlete

Re: Tips for Upright Posture for Front Squats

of derbud »31 Mar 2014 17:21

Thank's for the Tipps,

I'm already doing tension, clean grip (just a little closer) and looking up.

Today I flexed 6x with 65KG, which is of course practically nothing but quite a lot for me (today was 95% on the 5/3/1 training). I just noticed that I was going way too far forward and would therefore like to stay a lot more upright. The problem also exists with 50 or 40 kg, albeit a little less.

What do you mean by opening your hips exactly? For example, I always stand very wide, which bothers me a little, but otherwise I won't get down as far as I want.

It's probably all a question of flexibility, isn't it? And if so, are there any special exercises?



derbud
TA Power Member
 
Posts: 1439
Registered: 24 Jan 2012 13:47
Place of residence: Wins
Gender M / F): m
Body weight (kg): 93
Body height (cm): 170
Start of training (year): 2011
Bench press (kg): 90
Squats (kg): 100
Deadlift (kg): 150
Competition experience: No
Steroid Experience: No
Training location: society
Training plan: miscellaneous
Training log: Yes
Favorite exercise: Kettlebell
Martial arts: No
Target weight (kg): 82
Target KFA (%): 12
Subject I: training
I am: RAW athlete

Re: Tips for Upright Posture for Front Squats

of derbud »31 Mar 2014 17:31

Unfortunately not very straight. I've now reached an acceptable depth with normal squats without weight (and practiced for a long time, stretched), but I'm really not satisfied with the angle.

Do you mean with your back to the bar, or with your face to the bar (e.g. from the rack)?


Itsmyname
TA Premium Member
 
Posts: 13775
Registered: 03 Jan 2014 18:23
Gender M / F): m

Re: Tips for Upright Posture for Front Squats

of Itsmyname »31 Mar 2014 5:40 pm

With the face. Either you hold on or you fall over.

I once saw a video where the guy actually stood with the ten three to five cm away from the wall, and then went down neatly. Ok, the legs were turned very outward. I also tried it out for fun (where nobody saw me). Definitely change your perspective. To make yourself aware of how straight you can actually get down, that's an interesting experience. Before anyone starts thinking about suicide: no, don't do it with the barbell.

tarex
TA member
 
Posts: 317
Registered: 12 Aug 2013 20:38
Start of training (year): 2013

Re: Tips for Upright Posture for Front Squats

of tarex »31 Mar 2014 11:28 pm

Eeewig needed to get front bends. Now I do it like this:
General warming up + light stretching in the shoulder girdle + bouncing in a deep squat.
Take out the dumbbell, press it into the neck (in the dent between the deltas and the neck) and elbows as high as possible (therefore stretch beforehand).
Make sure that the center of gravity of the load is at most in the middle of the foot, under no circumstances further forward. If that's correct, tense your entire upper body, especially your upper back, as it holds the dumbbell in place.
Slowly go down and in the first piece bissl your butt out as if you wanted to sit down so that the center of gravity is not over the middle of your foot .. you know.

During the execution, I basically have two things in mind: - The center of gravity and whether the tension in the upper back holds in order to keep the dumbbell stable on the neck, i.e. not to sag.

I'm definitely not a model flexor now, but in the end I managed to flex at least my bw + 10kg on repetitions every few weeks. Maybe some of it will help you.
If it doesn't work as you want, you have to do it as you can.


Eduard Laser
TA Power Member
 
Posts: 1074
Registered: 06 Sep 2009 00:56
Start of training (year): 2009
Training location: Studio

Re: Tips for Upright Posture for Front Squats

of Eduard Laser »01 Apr 2014 00:01

derbud wrote:Good morning,

Today in training I noticed again that I just lean too far forward when I do FKB. I have to be a lot more upright with this exercise. Do you have any tips on which areas you need to mobilize / stretch more (I type on ankles and lower back?) And do you know any specific exercises?

I look forward to hints

Best regards

derbud


could also be an issue with mobility and / or center of gravity.
What kind of shoes do you wear?
what you gonna do with them dirty plates ..? you clean them!

Muscle Joe
TA Power Member
 
Posts: 1198
Registered: 27 Apr 2013 8:27 pm

Re: Tips for Upright Posture for Front Squats

of Muscle Joe »01 Apr 2014 00:31

derbud wrote:Thank's for the Tipps,

I'm already doing tension, clean grip (just a little closer) and looking up.

Today I flexed 6x with 65KG, which is of course practically nothing but quite a lot for me (today was 95% on the 5/3/1 training). I just noticed that I was going way too far forward and would therefore like to stay a lot more upright. The problem also exists with 50 or 40 kg, albeit a little less.

What do you mean by opening your hips exactly? For example, I always stand very wide, which bothers me a little, but otherwise I won't get down as far as I want.

It's probably all a question of flexibility, isn't it? And if so, are there any special exercises?


mobility seems to be the new buzzword here. the front squat is much easier than the neck squat, even for the biggest armchair squat, if you don't have athrosis ...

so first my question. at what point does your upper body tilt forward? when going up? or already when going down?

my tip is very cheeky: there are coordination problems that you can get under control within a training unit.

With your current execution, the dumbbell will never run in a vertical line. or one also says the dumbbell is not plumb.

if you tilt your upper body forward while going down, you are initiating the downward movement with your hips too much. the dumbbell is out of balance.
with the front squat, the downward movement is initiated with the knees and a tick after that the hips gradually come and the dumbbell will run in a vertical line. yes, at the end of the day, the knees will protrude well beyond the tips of the feet. is that unhealthy, you ask? No.

if you tilt your upper body forward while walking up, you have problems with your balance, for example because the weight is too heavy and the dumbbell moves to the forefoot. then you have to learn to press over the metatarsus (you should always) and to lift the shoulder girdle and dumbbell in an imaginary vertical line.

add overhead squats to your warm-up routine. there is no better way to solve this coordination problem.


Cool42
V.I.P
 
Posts: 8208
Registered: 14 Jun 2009 15:20
Body weight (kg): 104
Body height (cm): 180
Start of training (year): 2009
Bench press (kg): 145
Squats (kg): 195
Deadlift (kg): 245
Training location: society
Training plan: miscellaneous

Re: Tips for Upright Posture for Front Squats

of Cool42 »01 Apr 2014 06:11

I asked the same question recently in the "Ask the would-be experts" thread and got really good help.

I also have the problem that I topple forward, no matter how much weight. That's why the difference between high bar squat and front squat is very big for me.

They gave me some tips there, especially that I should / can get weightlifting shoes.

Yesterday I did a few technique sets with 2 10kg plates and the heels (weightlifting shoes have already been ordered) and yesterday I came down completely upright without any problems in a tight stance. Today I train front squats with weight, I hope it stays that way.

When it comes to mobility, I think many are not flexible enough in the calf. What helps is his donkey calf raises e.g. in the leg press with a focus on the stretch, that also helped me very well in the bend, now I always do the stretch a little longer in the leg press before I generally do some kind of bend. (btw a well-known powerlifter is currently doing that too, never training his calves, now because - assuming complete ROM - you become very flexible in the ankle)
... Pizza, chocolate, cheeseburgers, french-fries, kentucky fried chicken, chinese food, ice-cream and soda. No, no, this is not the food list for my next holiday party. This is, in fact, what I have come to learn is the mainstay of most succesful and huge pro s diets in the off-season ... Trevor Smith


derbud
TA Power Member
 
Posts: 1439
Registered: 24 Jan 2012 13:47
Place of residence: Wins
Gender M / F): m
Body weight (kg): 93
Body height (cm): 170
Start of training (year): 2011
Bench press (kg): 90
Squats (kg): 100
Deadlift (kg): 150
Competition experience: No
Steroid Experience: No
Training location: society
Training plan: miscellaneous
Training log: Yes
Favorite exercise: Kettlebell
Martial arts: No
Target weight (kg): 82
Target KFA (%): 12
Subject I: training
I am: RAW athlete

Re: Tips for Upright Posture for Front Squats

of derbud »01 Apr 2014 11:31 am

Thanks for the many answers and tips.

Itsmyname wrote:With the face. Either you hold on or you fall over.

Tried, fell over

coma_pilot wrote:could also be an issue with mobility and / or center of gravity.
What kind of shoes do you wear?

I wear minimal shoes or five fingers. So completely without blasting. But for practical reasons I don't want to switch to weight bearing shoes -> it has to work that way.

tarex wrote:Eeewig needed to get front bends. In the meantime I do it like this: [...] When doing the execution, I basically have two things in mind: - The center of gravity and whether the tension in the upper back holds in order to keep the dumbbell stable on the neck, i.e. not to sag ...

It may well be that, in addition to a lack of mobility, it is also a coordinative matter. Could it be that I just don't dare to lean back far enough (and thus be more upright)?

MuscleJoe wrote:so my question first. at what point does your upper body tilt forward? when going up? or already when going down? [...] with your current version the dumbbell will never run in a vertical line. or one also says the dumbbell is not plumb.

if you tilt your upper body forward while going down, you are initiating the downward movement with your hips too much. the dumbbell is out of balance. with the front squat, the downward movement is initiated with the knees and a tick after that the hips gradually come and the dumbbell will run in a vertical line. yes, at the end of the day, the knees will protrude well beyond the toes is that unhealthy, you ask? No.

if you tilt your upper body forward while walking up, you have problems with your balance, for example because the weight is too heavy and the dumbbell is moving to the forefoot. then you have to learn to press over the midfoot (you should always) and to lift the shoulder girdle and dumbbell in an imaginary vertical line.

add overhead squats to your warm-up routine. there is no better way to solve this coordination problem.

Not quite up to date anymore, but still roughly fits. Had filmed my FKB some time ago.



coma_pilot wrote:could also be an issue with mobility and / or center of gravity.
What kind of shoes do you wear?

I wear minimal shoes or five fingers. So completely without blasting. But for practical reasons I don't want to switch to weight bearing shoes -> it has to work that way.

tarex wrote:Eeewig needed to get front bends. In the meantime I do it like this: [...] When doing this, I basically have two things in mind: - The center of gravity and whether the tension in the upper back holds to keep the dumbbell stable on the neck, i.e. not to sag ...

It may well be that, in addition to a lack of mobility, it is also a coordinative matter. Could it be that I just don't dare to lean back far enough (and thus be more upright)?

MuscleJoe wrote:add overhead squats to your warm-up routine.there is no better way to solve this coordination problem.

Good tip. I always fall forward with them. If I don't fall over here, should it work?

Cool42 wrote:When it comes to mobility, I think many are not flexible enough in the calf.

I guess too, so today I did the following exercise for hips and calves based on a tip. Felt good ...

Muscle Joe
TA Power Member
 
Posts: 1198
Registered: 27 Apr 2013 8:27 pm

Re: Tips for Upright Posture for Front Squats

of Muscle Joe »01 Apr 2014 12:14

got the video going. far too little knee pushed forward! it doesn't work that way either. you use your hips far too much and don't make an effort to hold the dumbbell over your metatarsus. you lean backwards. but why? you go down into a crouch ... to get into a crouch you have to push your knees not only forwards but also outwards. the tips of the feet inevitably protrude far beyond the tips of the feet. like in your video below from 0: 10min. you're not that immobile. for beautiful fkb it will be enough. but your coordination is terrible. and i think you lack a bit of basic strength, so in your place i would learn to bend from the bottom up with little weight (usually 40-50kg) and increase 2.5kg every week.

and believe me, weightlifting shoes are a huge advantage. the rubber tires with the individual toe chambers are really the last cheese and have no business in the gym

Muscle Joe
TA Power Member
 
Posts: 1198
Registered: 27 Apr 2013 8:27 pm

Re: Tips for Upright Posture for Front Squats

of Muscle Joe »01 Apr 2014 12:50

a short illustration

not correct


butt is stretched far too far back. As a result, the knees are far back (despite their proportions), and most importantly (watch out), you have not turned your thighs outwards at all (abduction). I would still let them bend a little (front) on my carpet

correct


everything perfect. note the abduction.


Back to General Training Questions

Who's Online?

Members in this forum: Ahunga, flufy, LorenzR, losibk2, Sascha_aus_H, shimanodu, Wannabe1337 and 8 guests