20 rep squat program - am I overtraining? - Page 7

They're all very similar and most people probably change exercises regularly anyway. Here's a few examples:

Lower weight-class Olympic lifters will probably do more front squatting than back squatting paradoxically to their anthropometry because it mimics the snatch and clean and jerk more. Bigger Olympic lifters will probably back squat more due to the heavier resistances.

Track athletes probably do more back squatting because it's easier on the joints and trains the all-important hip extensors more. This isn't a very good rule, because workouts change depending on the coach and athlete more than the sport. On top of that, most track athletes compete in multiple events.

Field athletes probably do more back squatting simply because it's pretty difficult to routinely front squat 500+lbs.

Olympic shoes with stacked heels will probably be worn more by taller athletes who for whatever reason don't do front squats. I'm thinking of 100m sprinters and such who need a little more speed out of the block.

Powerlifters pretty much always squat like powerlifters (wide stance, low bar) because it maximizes leverage. In the other sports, squats are just a training modality for a different event with different criteria and the weight doesn't matter as long as the criteria for winning their sport improves (a good case of this was American Olympic field athlete Reese Hoffa who dropped weight on his squats and bench press and improved his throws as a result).

None of these are hard and fast rules and I'm sure most athletes use a variety of methods depending on their sport, season, analysis of their workouts, etc.

Great, thanks for the explanation.

Have you tried curling your ties while squatting? That ensures that all the weight is on the heels and that you're using your hamstrings/glutes. Also, try to see if you begin the squat by moving your ass back or by bending the knees. Lots of novices make the mistake of doing the latter. It's hard to notice at first, but watch a lot of youtube videos (rip has one) and you'll notice the difference.

I've had a similar problem with learning-forward and found that it has a lot to do with body types. Since I have a longer torso, short legs and squat low-bar, my main problem tends to be learning-forward. Use the toe-curling method with lower weights and make sure you're flexing your lumbar. If you're actively flexing your lumbar and blocking your core (valsalva), it might make things easier.

thanks for the advice. I'll try it when I squat.

Short legs and a longer torso makes squatting with an upright position easier, not harder. If you're leaning forward it's because you have weak hip extensors and inadequate flexibility.

nah i think you're doing fine i do that 10 folds

Oops you're right. My actual problem was that I realized it wasn't so much that I had difficulty staying upright, I just thought that learning forward was "proper form" so I had difficulty correcting it. A pretty big and dangerous mistake on my part.