🎯 WHY STAY UPRIGHT DURING A SQUAT 👇
✅ Staying upright will actually help you lift more weight in the long run, because the weight is stacked almost vertically instead of a forward, you have to fight the leverage less than you would in a forward leaning squat. This is one of the reason Olympic weight lifters have their torsos almost if not perpendicular to the ground. Second; it allows you to go deeper, with a upright torso we decrease the amount of hip flexion we go into which allows us to go deeper into the squat. This lets you perform more work adding extra time under tension to your workouts and strengthens the muscles in further ranges of motion.
✅ The biggest one in my opinion is it is better for your back and shoulders, with a decrease in forward lean the stress on the spine is significantly decrease potentially reducing the risk of injury. This is also aided by the fact that in a more stacked position we are able to breathe better and increase intra-abdominal pressure. The more upright position also helps decrease the amount of back extension allowing you to use your abs more to keep a neutral(ish) pelvis in relation to the spine.
✅ Third, the upright squat allows even distribution of torque among the hip and the knees. This means neither one has an excessive amount of pressure on them. Now don’t worry this does not mean less glute gains, even studies of back squat vs front squat which is heavily quad dominant shows equal muscle activation. Also, this even distribution allows placement of the load over the mid foot keeping balance more natural. .