Squat Needs Help...

[AllAlone]

I was into powerlifting for years...never really competed, just trained that way cause I loved it. My max squat, before knee surgery and back problems was 600 pounds. I haven't done a decent leg workout in a few years but I am looking to get back into it hardcore. My biggest problem squatting was always leaning forward too much. I feel like I have a nice deep squat, when in reality my shoulders are down and my butts in the air. I see these guys squatting 1000 lbs+ and their backs are stright up and down...how do you keep yourself upright without falling back? I have much better form doing box squats but as soon as you move the box...I'm leaning forward again. Help please!!

[ArmedHammerd]

I was into powerlifting for years...never really competed, just trained that way cause I loved it. My max squat, before knee surgery and back problems was 600 pounds. I haven't done a decent leg workout in a few years but I am looking to get back into it hardcore. My biggest problem squatting was always leaning forward too much. I feel like I have a nice deep squat, when in reality my shoulders are down and my butts in the air. I see these guys squatting 1000 lbs+ and their backs are stright up and down...how do you keep yourself upright without falling back? I have much better form doing box squats but as soon as you move the box...I'm leaning forward again. Help please!!

One way is to have someone help you with your form starting out with light weight I was told along time ago that form is the most important thing to have down before going heavy

[AllAlone]

I understand that but the only time I can hold proper form is when I'm box squatting. Even then, I lean forward more than I probably should. I have a wide stance with the bar pretty low on my back. Are there different workouts to do to straight me up? I am starting out light but even as I get toward the end of a set I notice, light or not, I lean forward. Foot placement, bar placement, shoes any thing to help my form?

[ArmedHammerd]

I understand that but the only time I can hold proper form is when I'm box squatting. Even then, I lean forward more than I probably should. I have a wide stance with the bar pretty low on my back. Are there different workouts to do to straight me up? I am starting out light but even as I get toward the end of a set I notice, light or not, I lean forward. Foot placement, bar placement, shoes any thing to help my form?

for me i have a wide stance and i place the bar about halfway on my traps keeping a good arch in your back too i know what ur saying when i first started out i use to lean foward all the time untill i tried lowering the bar see if that helps

[BgMc31]

Your upper back is weak. That's what's causing you to bend forward too much. I had the game problem for years. Try strengthening your upper back. Then be sure to sit back when you're squatting, breaking at the butt first and not the hips. Keep your shoulder blades pulled it tight and your head up.

[AllAlone]

Upper back? Really? OK. I've always considered my upper back to b one of my strong points...guess I was wrong. Thanks for the tips guys.

[shortybrolick]

I had the same problem, But i was using a regular High bar squat .. After switching to the Low bar placement -- My back no longer dips !!

[BgMc31]

Bar placement could be the issue as well. LIke the above poster said a lower bar placement can help. But having a weak upper back will cause the back the round on the descent and force you to bend more. If you strengthen your mid to upper back, I guarantee you're problems will subside.

[Igifuno]

Start with very low or even no weight.. master your form and then start putting on the plates. If you rush into it, you may injur yourself again.

[AllAlone]

My L-5 disk is pretty much gone and the belt sits juuuuust above that, so it gets no support. Anyway, I hate to have to start over after all these years but, like you said...I don't want to injure my back again. I do a ton of stuff for my back as it is...any key exercises to focus on?