Hey, I just want to know what are some exercises that could strengthen my back. I am asking because when I max out in parallel squat I tend to lean forward a little bit on standing up. Thanks for the help.
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Need To Strengthen Back
- Thread starter Wonderboy
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DL and SLDL would be ideal to rememdy your situation. Add pull ups for upper back.
On a related note, if you can place the bar in a position yielding the lowest center of gravity possible, that would help as well. Bar placement too high on the shoulders tends to cause the forward lean.
On a related note, if you can place the bar in a position yielding the lowest center of gravity possible, that would help as well. Bar placement too high on the shoulders tends to cause the forward lean.
GoLdeN M 07
Registered
Yes deadlifts and pullups. Why dont u just stop doing squats and start deadlifting? Its a much better exercise.
You don't get to give advice until your at least 18.GoLdeN M 07 said:
Some forward lean is acceptable, but you're going to want to focus on stabilization exercises and movements involving hip/spinal extension.
Stabilization exercises like planks, pushup walkout, birddog planks, etc. are all great. Good mornings, seated good mornings, hyperextensions, reverse hyperextensions, etc. are all great for the posterior chain.
Strengthening the muscles around your cervical spine would help a lot too. Tipping a bit at the top leads to rounding at the bottom. Exercises good for this include rack deadlifts, rowing, and rear delt/external rotation exercises like face pulls, cuban presses, reverse flys, etc.
Stabilization exercises like planks, pushup walkout, birddog planks, etc. are all great. Good mornings, seated good mornings, hyperextensions, reverse hyperextensions, etc. are all great for the posterior chain.
Strengthening the muscles around your cervical spine would help a lot too. Tipping a bit at the top leads to rounding at the bottom. Exercises good for this include rack deadlifts, rowing, and rear delt/external rotation exercises like face pulls, cuban presses, reverse flys, etc.
I ususally keep the bar high up on my shoulders and lean forward too. But I don't round my back, I even lean forward with no weight on the bar, so maybe its just my body type?
Jay-Budaman said:
I get some forward lean as well. Like I said it's acceptable to have some. Hell, powerlifters get quite a bit of forward lean, just as long as you maintain a neutral spine.
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If you have a few hundred pounds on your back, there's no way to be completely balanced with zero forward lean. I'm of the opinion that, if your spine is positioned correctly, you most likely won't hurt yourself doing the movement, even with reasonable forward lean. In addition to the above tips, you may try to grip the bar an inch or two wider on each side than you currently do. This helped me eliminate my tendency to lean forward when I reintroduced back squats to my body. You may also do this because of a weak trunk. CowPimp gave (as always) some excellent ideas for core work. Keep in mind that your abs should be strong enough to support the weight as well and that they're extremely important in stabilization.
GoLdeN M 07 said:
min0 lee said:
My thoughts exactly. I would do both...
Well thanks for the advise. I will let you know how I do next time I max in squat.
