How do I stop the barbell falling forward on the way up

Add a vector to counter the forward force.

>>8958484
That's what I'm asking

squat plug

Try low bar squat
>get stronger

>>8958475
Tense up your abs on the way up. Use your core, not your back.

>>8958475
Put it between rails so it can only go up. However, the ability to keep it in place normally is part of the weight training. Any machine that guides the weight for you is essentially a crutch.

>>8958513
Should I get a belt then?

>>8958498
Need to fix form to get stronger

>>8958524
No, the reason you're failing is either that you're not activating your core, or that your core is too weak. If you get a belt it'll just be taking the place of a strong core, and you'll always have a bitch core.
Deload and work your way back up if you can't do the weight right now because of muscular imbalances, but don't use other things to try to make up for having bad form.

>>8958577
I thought belts helped activate the core more, that's what layne norton says anyway

>>8958586
They don't activate the core more, they provide a wall for the abs to push out against creating even more intra-abdominal pressure (and hence torso stability).

You need to keep you chest up

>>8958475
activate your glutes. push your knees out laterally.

>>8958475
let your hips fall lower, keeping knees out and weight on heels.

If you find this hard, elevate heels to accommodate.

Higher you squat, teaches bad habits.

A belt helps, but elevated heels are better for this.

>>8958709
My picture is on the way up. I squat to parallel usually

>>8958475
If you have bad technique you shouldn't be squatting the weight you currently are.

As for balance, try to focus keeping weight on your heels. Arch your back as much as you can (arch backwards, not hunch).

>>8958745
How much should I drop. I'm only doing 190 there

>>8958475
Holy shit I thought I was on /fit/, why the fuck would you post this here

>>8958871
Probably 135 or so to perfect your technique. Slowly work your way up while maintaining technique.

>>8958906
I only squat 2x per week though it would take months to get back to where I am

>>8958894
When I originally posted I thought I was in fit

Drive out of your heals

>>8958732
you are putting your chest down to keep balanced. you need more rom in alot of areas, especially ankles.

>>8959231
he can't because of poor rom

Realistically...

Why is lighting weights like this done? Are there parts of the body that can only be exercised in this way, or is it 100% gym rat show off bullshit?

>>8959300
Squats are probably the best exercise for overall body muscular conditioning. They hit your core, your quads, hamstrings, glutes, back, all the good stuff.

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>>8958475
bar should be directly over midfoot for the entire lift.

you lean forward because so much of your weight is behind you

widen your stance a bit, push your knees out and externally rotate the legs at the hip joint so that you sit more "between" your legs rather than behind them

pic related is an extreme but it illustrates the point -- if you want bar over midfoot your body has to be balanced (forward and backward) around your midfoot as well

>>8959300
>gym rat show off
world's strongest man has a massive squat.
squatting isn't the ONLY way to get strong, it's just really efficient, and non-brainlets like efficiency.

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>>8959325
and by "knees out" i mean out to the sides. don't let them collapse inwards or it's snap city. don't overdo it of course -- like 30 to 45 degrees is enough. you will need to turn your feet out so your knees can track with them.

pic related another example what we are talking about.

>>8959336
Not that guy but I think some people are just built differently. Personally I have no problem squatting all the way down with ankle rotation, but my center of gravity is never over the center of my feet. Maybe I have a heavy ass or something, but my CoG is always at the very very edge of my heels. If I'm not leaning all the way forward I will fall backwards.

That's only for unweighted squats. The weights actually change everything. I can lean a tiny bit forward with the barbell and be perfectly balanced.

I mean imagine a barbell in her shoulders in the left pic. She's only balanced there as it is because her arms are outstretched. A barbell on her shoulders will definitely make her fall back.

>>8959347
>my center of gravity is never over the center of my feet
use your hip joint. again look at based Lu here >>8959325

>She's only balanced there as it is because her arms are outstretched. A barbell on her shoulders will definitely make her fall back.
a barbell is much heavier than her arms -- she would only need to lean forward like 1 inch to balance herself

>>8958475
>>>/fit/

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Here is the full rep

>>8959300
This particular exercise uses practically every muscle. Every one.

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>>8958475
get some wl shoes

>>8959486
and a belt

>>8959456
you gotta go like an inch lower

>>8959456
You didn't even go below parallel. Doesn't even count as a squat. You should definitely deload. Only do weights that you can do. You won't be getting back up there if you deload, you'll be getting there for the first time.

>>8959493
How much should I deload

>>8959456
>empty gym
How I envy you

>>8959516
It was a sunday, I'm literally the only one there on sundays

>>8959501
If you've been half squatting this whole time you should see if you can do an ATG squat without the bar at all, and if you can try with the bar and move the weight up as much as you can while going as low as possible.
I know this sounds demoralizing, but you haven't actually been doing the exercise. I don't know your actual mobility. And the difference in weight you can do half squatting to full squatting might be a bit drastic, since you haven't been working the extra muscles you use when you go all the way down.

>>8959523
How I envy you

>>8959456
stretch more my dude, try these https://youtu.be/9L5jOvJl5IY and https://youtu.be/V1XDZ6dyZEY

>>8959524
ATG is a meme. Parallel is fine.

>>8959456
didnt' break parallel, doesn't count.

feet a touch wider, point toes out ~15-30 degrees, knees track outwards (in the direction of your toes), this will open the hips. follow these guidelines and you will find it easy to break parallel.

failure to break parallel is not only failing the lift, it is very bad for your knees.

as for the deload, well, it's fucking babyweight, you probably don't strictly need to deload, but you DO need to start doing the actual exercise, i would recommend a mini deload doing 1 plate until you figure it out then you can move back up to your current max by 10 lb (or even more) increments

you'll know you did it right if the next day your hip adductors (inside of your thighs where your leg meets your body) is sore as fuck after having been exercise for the first time ever by a proper squat.

>>8959532
t. DYEL

>>8959539
The guy is doing 1.6 plates there, deloading to 1 isnt a mini deload, thats like 40%

>>8959564
mini in terms of time, not weight

>>8959583
Thats still like 4-8 weeks depending on how often he squats

>>8959550
t. 1p8 atg squatter

You are doing a high bar squat as if it's a low bar squat

>>8959600
t.1.5 pl8 quarter squatter

>>8959456
lower the weight. it's too heavy for you.

>>8958475
Ask /fit/, However because I am /fit/.
Lower the weight, practice straightening your back, preferably no weight, then with perfect form lift the goddamn barbelle >.<"

Try putting a 2.5kg plate beneath each heel, really helps the ankle mobility which is where the leaning forward comes from.

It's a bit too heavy so you let your back take some of the weight. Either lower the weight or just push through it until you get strong enough to do it properly.