My squat has gone to hell

This morning, I went for my final heavy squat before my comp, which was 240kg. The bar felt comfy on my back, the decent felt strong, but then it all went "f**k off, you're a weak cock", on the way up.

It feels as though I am unable to really fire up my quads on the way up. Also, I seem to be leaning forward a lot.

Any advice?

get a video or explain better

If you've been squatting on or around 240, sounds like its just a bad day...s**t happens on some occassions unfortunately

I'll grab the video off my mate tomorrow. Until then, I shall try and explain.

Not being able to fire up my quads;

It feels as though I am not getting my quads into the lift, and that all of the effort is left for my hams and glutes to deal with.

Leaning forward a lot;

As I get closer to breaking parallel, the more horizontal my torso becomes, forcing me to perform a bit of a 'good morning' on the way up, at which point, I fail.

I hope that this is the case

Maybe you're sitting back so much you have to lean over and only have your glutes and hammys to use?

If you let your knees track a bit further forward perhaps then you might stay more upright and get your quads into play?

Like others have said, very difficult to say without vids...

if this was your last session before a comp I wouldnt start messing around with technique now. you will more than likely make things worse if you try something new on comp day!

If free-squatting in my living room is anything to go by, you have hit the nail on the head! Ass too far back = forward lean and virtually no quadriceps involvement. Ass back then knees out = good posture and all of my muscles working! I really should have known this by now... Thank you very much!



Well, it was the last heavy squat session before my comp. I have heavy deads on Friday, and some dynamic effort work on Tuesday and Wednesday. Is it worth trying the different approach after deads, and on my 'DE lower' day?

Thanks for your involvement, guys!

No worries mate, sounds like a similar problem to what I've had in the past. Hope you get it sussed and smash some enormous numbers!

may sound dull, but iv recently started wearin a pair of boots that go up2 the shin (marine desert boots), they really make a difference, i feel alot mre secure squatting..

Haha! I'm not sure about enormous, but hopefully something bigger than my current PB!

Thanks again, matey



It does not sound dull at all, Dave - you are giving me advice, which I am very grateful for! I've recently been given my Royal Navy boots, so I could give those a shot on Friday! Is it ok to use boots that big in the BDFPA?

sorry m8, tell me wot bdfpa is??? and when is your comp??

Sorry Dave,

The BDFPA is the PL 'fed' that I lift with. My comp is a week saturday!

oh right!! well im not 2 sure bout that m8, i doubt your allowed 2 wear boots in a p.l. comp, certainly try it in training tho.... as 4 your comp, i wouldn go 4 max or pb's from now on in, or i wouldn try new techniques as was touched on earlier.. squatting in general- try all different types, use bands chains etc.. youl soon b back on track..

I prefer flat shoes, like the Metal shoe. Try looking up rather than forward, it will allow you to have a better ledge with your traps, the bar should be below your traps and over your rear delts. As difficult as it is keep looking up, chest high and elbows back and pinned down (as much as possible). Try and keep as upright as you can, push your knees out rather than thinking about going straight down, could be useful to get somebody to call back back back as you come down and keep the knees out. If your stepping back, unrack the weight, get as tight as possible before you descend, same as you would keep your back flexed on the bench press before the start of the lift, Belyaev does this on his vid's of 400kg+. You might look like a ribena bottle by the end of the lift but it works.