Is a Straight-Down Squat OK?

[WorkinOnIt]

Lately I have been performing front squats and realized that as my weight increases, I seem to be squatting straight down, as opposed to sitting back and down.

It still feels like a squat but the form looks slightly different (almost like a hybrid squat/deadlift).

I'm wondering if any one has had the same experience when adding weight to the front squat, if so, is this form ok?

[Ian Kay]

I think we'd have to see it to make a judgement, but what exactly do you mean by hybrid squat/deadlift? Do you mean you are leaning far forward and dropping your elbows? If that's the case, then I'd say no, it doesn't sound ok.

Most people seem to be able to drop down further with a front squat (as opposed to a back squat). Are you able to keep your weight back on your heels? Are your elbows up throughout?

[WorkinOnIt]

Originally Posted by Ian Kay

I think we'd have to see it to make a judgement, but what exactly do you mean by hybrid squat/deadlift? Do you mean you are leaning far forward and dropping your elbows? If that's the case, then I'd say no, it doesn't sound ok.

Most people seem to be able to drop down further with a front squat (as opposed to a back squat). Are you able to keep your weight back on your heels? Are your elbows up throughout?

Ian:
thanks for the reply.
Yes, i'm keeping the weight on my heels and my elbows are up throughout, as i'm balancing the db's on my shoulders with my upper arms perpendicular to my torso and elbows pointed forward.
In this position i'm able to squat with my upper legs well below parallel to the floor.

[John Izzo]

Lighten the load and get the form perfected before you advance.

[kuri]

Are you using a bigger load than you have before?

I think in most cases when we try a bigger weight our bodies want to compensate in order to get the job done. I know that when I load close to a max on barbell front squats I feel a tendency to shift my weight a bit forward, which is my body trying to bring the quads into play.

Try using a box or low bench to focus on form.

[WorkinOnIt]

Originally Posted by kuri

Are you using a bigger load than you have before?

I think in most cases when we try a bigger weight our bodies want to compensate in order to get the job done. I know that when I load close to a max on barbell front squats I feel a tendency to shift my weight a bit forward, which is my body trying to bring the quads into play.

Try using a box or low bench to focus on form.

Kuri thanks for articulating this. I thinks that's wha't going on, in terms of shifting forward to handle the load.

Also, bringing the quads into play is the feeling that i associated with the deadlift. As long as i keep my back out of the movement, I don't think there's a problem with this more vertical squat form. Right?

[BjsAust]

If you feel you're bringing your quads into play when you're deadlifting, you're probably not deadlifting right :p.

[Matthew]

I use my quads to deadlift, they help produce more leg drive.

[Frank.S]

Yeah, the lower your hips start, the more quads you use.

Sumo stance I find hits my 'inner quad' hard.

[Alcoholiday]

Originally Posted by BjsAust

If you feel you're bringing your quads into play when you're deadlifting, you're probably not deadlifting right :p.

says who?

[WorkinOnIt]

When I'm doing stiff legged deads, i do feel my quads (although obviously not as much as my glutes)

[kuri]

Originally Posted by WorkinOnIt

As long as i keep my back out of the movement, I don't think there's a problem with this more vertical squat form. Right?

Hard to say without seeing you squat but try it to a low bench and capture that feeling in your normal squatting. Keep your weight on the heels (wiggle the toes), tight back, head up and you should be good.

[Matthew]

Originally Posted by WorkinOnIt

When I'm doing stiff legged deads, i do feel my quads (although obviously not as much as my glutes)

And your hamstrings, right?

[dos]

Originally Posted by BjsAust

If you feel you're bringing your quads into play when you're deadlifting, you're probably not deadlifting right :p.

Squat = knee dom movement, weight on shoulders
Dead = knee dom movement, weight in hands

Same exact movement, weight in a different place.....if you CHANGE your form to make it more hip dom you are now doing an RDL (and yes this is now a hip dom exercise), otherwise you are essentially performing the same exact movement pattern.

, I don't think there's a problem with this more vertical squat form. Right?

It is preferred!!

[WorkinOnIt]

Originally Posted by dos

Squat = knee dom movement, weight on shoulders
Dead = knee dom movement, weight in hands

Same exact movement, weight in a different place.....if you CHANGE your form to make it more hip dom you are now doing an RDL (and yes this is now a hip dom exercise), otherwise you are essentially performing the same exact movement pattern.



It is preferred!!

Wow--great to have Dos weigh in on this!

This explains why i was feeling the similarity between squats and deads and the difference when performing squats and RDL.

All the input is MUCH appreciated. This is a great forum!

[BjsAust]

Interesting. I'd been under the impression squats were for quads and deads more for hammies and glutes. When deadlifts get tough I always try to put the emphasis onto my glutes/hams instead of quads.

[JMK1153]

That is interesting, I also thought deads were more for hammies/glutes. I was under the impression that the shorter your arms are the lower you would have to go. So if you have long arms your ass is much higher off the ground. It also seems a lot easier to do deads without my knees being bent low like when doing squats.

[bipennate]

Don't get confused: although the motion at the knees is pretty much the same (hips lead, knees follow), the bar position makes it a very different technique. Both exercises involve the knee extensors and hip extensors, but there are subtle but important differences in the movements and muscle involvement. If you try to "squat" a deadlift or "deadlift" a squat, you're going to make serious and possibly harmful form errors.

[Matthew]

Don't the knees lead the deadlift?

You extend your knees, keeping your torso at the same angle to the ground, until the bar passes your knees. Then you fully extend your hips.