[ahab]

Last time I made this thread I was doing a hula motion with my hips on the way up. KW reccomended goodmornings and my squat tightened up. So thanks KW.

Now the problem is lower. I cannot keep the weight on my heels as well as I would like to. Until I get down to about 1/2 of my 5 rep max I have this problem. I have always been squatting with a stance a little wider than shoulder width.

I've been following a 5x5 and making good gains (log) and I'd like to stick with it.

These are the solutions that I could come up with:

• Unilateral work (I have NEVER done unilateral work)
• Wider stance squat (Always done slightly more than shoulder width)
• Use higher reps with a manageable weight (tire stabilizers before prime movers)
• Just keep squatting heavy and it will come (and injure myself in the process)

Thought some of you know more about this sort of thing... so... any one particular one in the list I should choose or have something completely different?

[Noskill]

I assume you squat power style.

2 things that seem to work for me :

- Squat practice with empty bar (best) or without bar on off days.

- 1 1/4 Squats : At the end of your squat workout take some relatively light weight (I use 70% of my top 5 rep working set) and get in your regular squat stance. You squat a tad below your regular depth, come out of the hole about 1/4 of the way, go back down and then come back up the whole distance. That's one rep. You want to pay attention to FORM : this is as much assistance as it is practice. I usually do a few sets of 3-4 reps this way.

[BabyPhenom]

Try the wide stance squats first then tell us how it goes

[dexter c]

How high is the bar on your back?

[Green Monkey]

Try progressing on front squats until you get to your 3 or 5 rep max, then go on to your back squats.

Front squats really keep my form tight and remind my body what it needs to be doing - I should go do some right now.

Also - I'm going to get killed for this one - it could simply be your build. For lifters with long lower legs and long torsos, the weight shift seems to be a real problem. Knees seem to go out beyond the toes with any sort of movement and everyone hates your form.

What kind of build/proportions do you have?

[ahab]

I can do bodyweight squats and keep the weight on my heels no problem.

The bar is on my traps and is visible above my shoulders. I haven't worked on lowering it much as shoulder flexibility is limited.

I was neglecting front squats for a while, I've recently put them back into my routine, still working on the grip though. I'm 6'8" and long enough limbed that I have to pull DL sumo or my knees get in the way. I've DLed 407 lbs lately with ease, but I don't want to push my squat over 255 without correcting the instability.

I am at a different gym, and felt more stable at my old gym. I was using an eliptical for warmups, now I'm using a stationary bike... hmm...

[christ0ph]

I have a related question with squats. I've asked people to look at my form when I'm doing squats and they say it's good on the way down, but at heavier weights, I tend to jerk the weight back suddenly (I try to always look up so the weight is on my heels) so to the person(s) watching my form tell me my lower back is doing some of the moving.

Any suggestions on how to keep the bar stable and in one place during the entire motion?

[Green Monkey]

Originally Posted by ahab

I can do bodyweight squats and keep the weight on my heels no problem.

The bar is on my traps and is visible above my shoulders. I haven't worked on lowering it much as shoulder flexibility is limited.

I was neglecting front squats for a while, I've recently put them back into my routine, still working on the grip though. I'm 6'8" and long enough limbed that I have to pull DL sumo or my knees get in the way. I've DLed 407 lbs lately with ease, but I don't want to push my squat over 255 without correcting the instability.

I am at a different gym, and felt more stable at my old gym. I was using an eliptical for warmups, now I'm using a stationary bike... hmm...

At 6' 8", I'm guessing your squat isn't going to look like most powerlifters, and yes, it's going to look as though your weight is on your toes.

Are you falling forward?

[ahab]

Falling forward? No. Weight does end up off my heels and on the front of my feet though.

I did see a orthopedic doctor today about clicking in my hips. I evidently have a lot of tightness in my hips, iliotibial band in particular, and he said that it could contribute to jerky movement and knee injuries.

christ0ph - I am not sure what sort of way you mean that you are jerking the bar back. Clearer explanation please?

Hah! Googling around for info on the Iliotibial Band....

Iliotibial Band Syndrome (ITBS or ITBFS, for Iliotibial Band Friction Syndrome) is a common thigh injury generally associated with running. Additionally it can also be caused by biking, hiking or weight-lifting (especially squats).

*whistles innocently*

[bacon]

Have you tried low box squats? You can sit back further with box squats....it might help.