Topic: Front squat forward lean

[Michael Hugman]

Elevating my feet, widening my stance, and putting weight on the bar help A LOT. I can stay almost vertical now! Should I conclude from this that my main problem is ankle flexibility?

Here's a video of me hang cleaning 65 lbs up and then front squatting. Am I doing anything wrong? My clean is probably not the best.

(might want to turn the volume down if you don't like metal)

http://www.youtube.com/watch?v=6BORywzFA9w

[Jim Hooper]

Should I conclude from this that my main problem is ankle flexibility?

Yes.  (And knee, and hip, too.)

[Philip Middleton]

Looked good,

Personally I'd still be aiming as much as possible to do it without elevated ankles

Stay Strong

[Michael Hugman]

I think maybe what I could do is gradually decrease the elevation of my ankles - like with thinner and thinner boards. And also do ankle stretches on the days I don't lift. What stretches could I do for my knees and hips?

[Paul LaDuke]

You also have too much of your heel on the board.  Try moving forward about 1" to 1.5"

If you can, invest in a pair of weightlifting shoes.  They elevate your heels making it easier to keep an upright torso in the bottom of a snatch.

As far as flexibility goes, keep squatting and working yourself lower and lower.  I personally find that a good warm up and then performing the overhead squat with enough weight to push me a bit lower is the best stretch their is.  Alternatively, squat next to a squat rack or other very sturdy object that you can grasp.  While at the bottom of the squat position, push yourself more upright and a downward and hold it there for 15 seconds or so.