Lean forward in your back squat? Let us help you!
There may be MANY reasons you’re leaning forward in your squat. Ankle, knee, hip, thoracic spine mobility, etc. We could go on for a while as to the whys.
Rather than address what specific mobility it might be right now – I want to focus on your POSITIONING with the bar. I think you may just have the bar too high on your neck. Yes, most of us still want to do a high bar back squat. But if the bar is too high on our neck and our mobility isn’t “perfect” – we simply are getting dragged forward by the bar.
However, I think many athletes can STILL get all of the benefits from a high bar squat – with a MEDIUM BAR bar position. A medium bar position allows us to still stay 100% upright – but – the bar never gets over the front of our foot at any point, which means we won’t have to lean forward! This video explains more but lowering that bar 1-2 inches may be all you need for a more upright squat if you just have average mobility like me!
How to do a Medium Bar Back Squat