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Exercises Movements, technique & proper execution

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Old 03-01-2011, 03:01 PM   #21
Glenn Pendlay
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Re: Keeping chest up on back squats

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Originally Posted by Geoff Archibald View Post
I'm going to throw in my novice speculation. Someone correct me if I'm wrong.

Squatting is a compound movement so there is no reason why all components should be equally strong. Having trouble keeping the chest up being the limiting factor sounds to me like there might be some benefit from some supplemental exercises that target the chest up movement. Would some good mornings help?
This seems very reasonable. However, in practice, I have found that it often is not applicable. I find that many, really most, who have problems getting into a bent over position when squatting do so because they are shifting the stress away from weak legs (read: quads) onto a relatively stronger posterior chain in order to complete the lift.

In general, I find that there are two things which most often help one to keep the chest up in this situation. One is to have a coach or workout partner yell and scream at you to keep your chest up, the other is belt squats.

glenn
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Old 03-01-2011, 03:40 PM   #22
Wayne Riddle
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Re: Keeping chest up on back squats

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Originally Posted by Tamara Cohen View Post
Spraying myself in glitter, wearing booty shorts, and listening to Nicki Minaj seems to "help" me.
For the record, my 1RM did not increase when I tried this.
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Old 03-02-2011, 08:24 AM   #23
Geoff Archibald
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Re: Keeping chest up on back squats

Thanks Glenn! Makes sense.
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Old 03-02-2011, 08:32 AM   #24
Deb Weber
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Re: Keeping chest up on back squats

I struggle w/this too. The cue elbows down push up on the bar on the way up helps me (if my elbows point back its easier lose the chest up)
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Old 03-02-2011, 11:18 AM   #25
Jesse Richards
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Re: Keeping chest up on back squats

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Originally Posted by Glenn Pendlay View Post
/snip One is to have a coach or workout partner yell and scream at you to keep your chest up.

Having someone scream appropriate things at you just helps everything!
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Old 03-02-2011, 12:01 PM   #26
Aaron C Bennett
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Re: Keeping chest up on back squats

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Originally Posted by Tamara Cohen View Post
Spraying myself in glitter, wearing booty shorts, and listening to Nicki Minaj seems to "help" me.
Without a video of this, we really can't be very hepful.
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Old 03-03-2011, 03:24 AM   #27
Tim Escott
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Re: Keeping chest up on back squats

I think about sliding my nipples up and down a wall. It helped me. It's also hilarious if your training partner yells 'NIPPLES!' as a cue..
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Old 03-03-2011, 04:35 AM   #28
Harish Shetty
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Re: Keeping chest up on back squats

There can be so many reason for you not being able to keep your chest up under maximum load.

The load that you have selected may be very high. drop some weight n make small jumps in adding weights.

It seem your erector spine gives out on your max load causing you to bend forward. good morning is the definite answer to this.GM's has a good carryover to squats.

add lot core work in your program.

upload a video it will help to give better solutions to the problem.
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Old 03-08-2011, 03:11 PM   #29
Tyson Weems
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Re: Keeping chest up on back squats

I believe I'm in the same boat. I tend to tip forward when things get heavy. My posterior chain is plenty strong, since I can deadlift 505 with my legs pretty straight. After doing a round of 5-3-1 (Bill Wendler) training including back squats, I decided to switch to front squats to try to increase my quad strength. We'll see how that works.

Back squat PR: 405
Front squat PR: 285
Hmmm
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