Fixing Your Squat: How To Correct An Excessive Forward Lean
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- čas přidán 2. 07. 2024
- In this video, I am going to show you the 4 step program I use to correct my clients’ excessive forward lean. The reason you want to correct an excessive forward lean is two-fold. First, you don’t want to injure yourself right away and not be able to exercise for a few weeks. Also, nobody wants low back pain. Second, injuries from consistently squatting with an excessive forward lean may not manifest themselves instantly but appear later and may show up not just in your low back but also in your ankles, hips, and further up the kinetic chain.
The 4 steps to correcting my clients’ forward lean are:
Inhibition of overactive (tight) muscles
Lengthening of overactive (tight) muscles
Activation of underactive (weak) muscles
Integration of the nervous system with the newly relaxed and activated muscles
Each of these steps has its own guidelines and parameters for optimal correction of the kinetic chain. Give it a try and if it helps to correct your forward lean, let me know in the comments below!
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Red Licorice - I Know
#correctiveexercise #noinjuries #moveoptimally
Thank you Sir. This is the best explanation and correction video for people who struggle to do squats. Thank you for not assuming the problem is deep squats but helping me know how to get proper form by activating different muscles for a basic squat.
This is such an amazing and informative video. Thank you foe taking the time to make this. I’ve been struggling with imbalance for decades.
I'm struggling to squat at the moment, always leaning forward on the ascent. Hoping these techniques will help me out. Thank you for such an informative video!
Hey? Did they help you out? Please let me know I'm struggling with my squat aswell
@@asharsinha Commenting 10 months later - yes it really took that long - but consistency has paid off and it's worked! I am squatting correctly, no forward lean and smashing PBs! I hope they worked for you too! :)
@@adele22yo buddy how is it going now?
This is amazing. Keep going.
Best video I've seen how to help with the squat
omg literally just being elevated on 2 10 lbs plates fixed my excessive forward lean and it feels so much better squatting and i feel alot stronger! cant wait to do this is the gym tmrw while squatting
This is literally everything I do with my clients. Great video man,
Thanks man, keep up the good work with your clients!
Very informative video, I am a personal trainer too and I see that a lot with my clients. I think your channel deserves more attention, your content is awesome, keep it up!
Thanks!
My squat is almost as bad as your exaggerated example, basically looking at the floor. I'm a 25 y/o male who should be in my prime. I was going to start a beginner workout routine, but i need to fix my form first. I'll get that equipment and get at it. I'll update you in a few weeks with my progress. Thanks Jason Bourne!
Day 1: the foam rolling and stretches aren't too bad after a little practice. The strengthening exercises are tough though. Half my body is shaking trying to keep my form right. I'm doing 2 days on, 1 off, so I'll be watching this again tomorrow
Hope ur doing well brother
My whole posture feels infinitely better after just 10 overhead squats. I will definitely do these a few times a week, thanks so much!
Very informative.
Thank you so much for your effort sir, it worked greatly.
That's great! I'm glad your hard work paid off.
dude! thank you!
This was very well explained! Can you do one for upper crossed syndrome?
thanks!
I am going to try this for a few months. I have excessive forward lean.
Worked incredibly well
Great, I'm glad it helped!
Wow thanks so much for this. I've been trying to fix my squat for weeks bc im starting to get knee pain. This fixed it immediately!!
I'm glad it helped!
I was a new year new me guy and joined the gym at the beginning of January. I’m 6’6 and weight 400 pounds. Primary focus is the big three with optional isolated muscle exercises to strengthen the muscles needed. My squat and DL forms are terrible. Hoping this helps with what I need, which is excessive leaning forward with squats and only being able to do stiff leg deadlift, unable to get my hips below my shoulders to lift. Thank you for the information and I can’t wait to put it to practice.
Thanks Brandon best of luck on your journey!
This is absolutely amazing I am only 19 years old but I gave birth when I was 17 and honestly it messed my body up, I started working out recently and my husband mentioned how I need to straighten my back when I'm doing squats and I was super confused I didn't know I was leaning so far forward! It literally felt impossible to do an actual squat without leaning. This video is helping a ton ❤ thank you!!!
Thank you I'm glad I could help :)
When I do the 2 lower calf exercises I don’t feel any stretch in my lower calf or achilles, I feel like the top of my foot/ankle is getting crushed and doesn’t allow me to bend my leg forward any further. Any solution for this?
Hey there! Thanks for the video!! Is it possible to permanently fix the foot and ankle complex problem? Or is elevating them the only solution?
very informatife, one of the best videos about this topic. Is it okay to strenghten erector spinae by doing back extensions on machine?
Hello Szyszak I'm so sorry for responding to you late. Yes, the back extension would be acceptable to strengthen the erector spinae muscles so long as it's performed properly. Great question!
Thanks mate
You're welcome I hope this helps!
So putting the weights under my feet fixed my forward lean, what should I do now to fix it?
Awesome! But my issue is with the ankle mobility that you mentioned first. How can I fix this?
This is such a great video! Thank-you so much for the information. This may be a dumb question, but is this routine something that will always be required, or once I have achieved good squat form can I do it less often/not at all?
Hey Taylor great question! This routine can be stopped once your squat form has improved. Just be sure to not fall into the same habits that caused the forward lean in the first place.
Light Side Wellness Awesome, thanks so much!!
I started this routine last night and have already noticed a small improvement, not to mention how great my hips feel!
I’m very grateful to you. Have a great day :)
nice, will try this out. When I started with just the barbell my partner told me I was bending too far so then I fell backward when I tried to correct it and after that I got too scared to try again and started using the smith machine. I don't want to rely on the smith machine, I think this is exactly what I need to fix it.
Hey Basteth, I hope this helps you correct your squat form. Let me know how it goes :)
I am the same, did these excercises worl
Update?
This is great! I've just started working out and have realised I have extreme tightness in my lower body... to the point where I can't do a correct body-weight squat without leaning forward so much that my knees bend past my toes. If I try to squat correctly, I just fall over on my butt!
I will start to incorporate these stretches and techniques into my daily routine. Unfortunately, I don't have a foam roller. I have a lacrosse ball, however, and have been using that to stimulate "knots" and "soreness" in my legs and glutes. Would such a ball be an adequate replacement for a foam roller?
Hey Blueslimeslib! Yes, a lacrosse ball would also work well to help smooth out the knotted tissues you have in your leg muscles. Thank you for the question :)
Knees over toes doesn't matter much, it has more to do with your proportions. If you have long thighs then your knees are gonna go over your toes.
Hi man, this may not be related to the video, but you seem like a guy who knows there body. I was just wondering if you know anything about patellar tendinitis and how I could overcome it.
Such a useful video. So much detail. Have a lot of postural issues, going to have to test and diagnose which is the cause of my issues cause I lean forward when I squat. I know I have adaptive shortening in my hip flexors. My calves are tight. And my lower back caves in. Also have knocked knees and duck feet. Great video! Thanks for the info.
Thank you I hope it helps!
Thanks for the tips! When woukd I do the stretches and exercises? Before lifting, after, or a different time?
Hey Sabrina, I'd recommend doing these after lifting or at a different time. I hope it helps!
Its funny because i know all this & have the answers in my nasm Ces book. But aometimes you need to hear it from someone else as a reminder. I thought it was my hips but I elevated my heels & immediately fixed my forward lean dramatically
How long should I follow this?
What about the hamstrings? Stretch or streght?
Hi I found this video very informative, I have an excessive forward lean and already having joint issues on my hips, is there any way to alleviate that so that I can work on this?
Hey Amanda, I'm sorry I wish I could assist you with your joint issues but that would be a question for your doctor. I hope you are able to relieve it and get back to moving well without pain :)
Hi, thank you for the video! Question for you. In regards to the test you demonstrated, how deep should we squat? I noticed that you don't go to parallel. Thanks
Hey great question. Just squatting as low as you comfortably can would be fine. You don't need to worry about going ass to grass or true parallel. Some people are so tight that they can't squat to parallel and the compensation will most likely show itself before going parallel anyways.
@@JustinMartinezCPT thanks!
Hi thanks for the video just started doing these stretches and would u recommend a softer (like the one u have) or a harder foam roller for these stretches and exercises
Hey SpiralOG, thanks for the question! I'd recommend starting with a softer one and over time moving on to something more firm once the softer one becomes less efficient at releasing muscle knots.
does this need to be done any time during the day or directly before squats
Hey Malinda, I would recommend doing this after a workout and/or on an off day.
Is it supposed to hurt?
I only forward lean when maxing out, or doing realy heavy weight. Should I do the same stuff to fix it?
Hi Braden, if you are compromising form when doing heavy lifts then I would recommend lowering the weight when going heavy. It sounds like the muscles which are meant to stabilize your spine are not strong enough to support you under the heavy load thus other muscles are activated causing you to compensate by excessively leaning forward. Please be cautious of this as poor form + heavy weight = a recipe for injury now or in the future.
How long do I do each stage for
Hey Bradley, thanks for your question. To better understand what you mean, could you clarify what you mean by "stage"? If you're referring to stages as inhibit, lengthen, etc., then you would perform each of these stages in order until you are seeing your forward lean corrected. If I did not answer your question please let me know.
Eg how long would I do step one for until I can move onto step 2
@@bradleywhyatt7085 I see. For the first step, you would want to take your time and roll each tender spot on the muscle for 30-90 seconds before moving onto the next spot on that same muscle. You'd do that for as long as you need or have time for. There isn't really an exact amount of time you should be spending on each stage. It's more of a feeling so when you've noticed a change in the muscle from rolling or you feel your muscles releasing from a stretch that is when it's time to move on. I hope that helps!
Would this be the same for someone with a curved spine?
Hey Dina, I'm so sorry for responding to you late. This would be the same if the culprit is your tight/overactive muscles are pulling you forward and your weak/underactive muscles aren't doing their job. However, if you are squatting (with good form) and experience pain in the back then that would be a question for an orthopedic doctor. I hope that helps and again sorry for the late response. Stay safe!
This guy has screen presence
So is a slight forward lean okay? I’ve always been told your torso has to be straight up and down and I’ve been trying to get it there for years but I can’t
Yes, a slight forward lean is normal. Too much and you are at a higher risk of injury.
using too much equipments, how can i fix this in home without equipment?
I imagine that you could replace a lot of this stuff with at home equipment. The ten pound item? Why not step on a textbook? The other stuff I imagine can also be replaced.
@@LEGOOOOOOOOOOOS i am asking this for my gf actually but the main equipment i am asking is the yoga ball, how am i supposed to replace that?? Plus the dumbells.
Foam can be very painful.
Just commenting for video traction.
what if we don't have a foam roller ?
Bro i don’t understand anything youre talking about in the third minute lol. Can you please just give a visual example? I don’t know anything about those muscles or where to roll them?
Nvm you did. Spoke too soon. Sorry !
Yeah get that hyperextension injury instead!
too much work for one thing
There’s literally nothing wrong with forward lean. Especially with low bar back squat. With this logic the deadlift would be incorrect form.
Complete nonsense
why?
I cant belive people are so misinformed. I was one of them as well.
@@antepikunic5487 so how did you fix it?
Just watch "starting strenght" not this crap.
@@antepikunic5487 instead of making vague and even more nonsensical claims why don’t you try and explain whats wrong with this instead of promoting another channel.