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Squat Form Help - Forward Lean - Weight on Toes
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https://reddit.com/link/1e440cn/video/4dzqtksjjqcd1/player

Still a super-novice. For a while I dealt with a lot of lower back and neck pain, but now getting better at bracing my core so that has dissipated some. However, squats still don't feel good. I can feel imbalances from left to right, but also when I filmed myself today I notice the bar path is not straight and that I lean forward a bunch at the bottom. I can feel this too as I notice I'm pushing off more with my toes than I am my heels.

First time trying 175lbs today and it felt very heavy. After seeing how bad my form was I kept taking weight off until my form started to feel better. Am I just pushing the weight too much and need to get good at lighter weights first? Other mobility or stability things I should be working on?

Thanks in advance!

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If I were you I would slightly drop the weight for a while and work on finding a good foot position that works for you. The 115lb video definitely looks the most stable and the deepest, whatever change you made to your position there.

Just some anecdotal advice here, but: my squat got way more comfortable and strong and stable after I ditched the heels. Yes, I had to work on ankle mobility and stretching constantly to make up for no heels, but with heeled shoes it was way more difficult to find balance and a natural squat pattern for my hip anatomy. I would recommend going flat for at least a little while as you find your optimal foot positioning. You might not be able to reach depth at first but honestly you’re not hitting parallel here with the heels either so you have ankle mobility to work on anyway.

Instead of trying to fix an uneven bar path or lean, I would recommend focusing on finding mid-foot balance throughout the whole squat. Tempos and pauses can help. If you are firmly rooted to the ground and balanced then the bar path usually fixes itself

Edit to add that your squat looks great for a “super-novice!” But I would definitely recommend beginners to get comfortable in a flat foot squat first before trying heels.

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4 months ago