How To Avoid Getting Folded Over In A Squat

Sometimes when people come out of the bottom of a squat they tend to allow their hips to rise first which forces them to basically bend forward and then have to fight to get their body upright again at the top of the movement.

If this is you, instead of driving with your legs first out of the bottom of a squat, think about pushing your head (actually your traps where the bar is resting) back into the bar BEFORE you drive with your legs.

Then you can drive with your legs and you won’t get folded forwards so you’ll be able to maintain a more upright posture throughout the squat. Doing this places less emphasis on your posterior chain and more on your quads where you’re trying to hit.

You may also find that when you start doing this you’ll feel like you’re a little “stuck” in the bottom position because you’re not used to using your body in this way to get out of the bottom of the squat.

Let go of the ego, drop the weight a bit, tighten up your form, and you build the weight back up over time.

Remember that building a physique isn’t about moving the most weight possible from point A to point B. It is about putting tension on the target muscles to force them to adapt.