Please Scroll Down to See Forums Below Only thing I noticed was you rolling back a bit on your heels, I could see your toes lift off the ground when you hit the top. Not sure what youre aiming for, but if you want maximum poundage you need to drop the bar down a bit on your back. Looked like you had the bar sitting pretty high.
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Anthrax Invasion
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If he's going for a high-bar oly squat (I wasn't sure if he was, but I'm getting the "yes" impression now), then moving the bar lower would be a bad thing.
Stance should be where it's comfortable. Outside shoulder-width just a bit feels perfect to me, and much wider won't be too conducive for an oly squat. Knees SHOULD be coming out past the toes, that's normal. You break at them first, not the hips like with a generic power squat.
I'll say it now - more upright if your goal is an oly squat. Definitely looked closer to a power squat to me, what with that forward lean and all.
Stance should be where it's comfortable. Outside shoulder-width just a bit feels perfect to me, and much wider won't be too conducive for an oly squat. Knees SHOULD be coming out past the toes, that's normal. You break at them first, not the hips like with a generic power squat.
I'll say it now - more upright if your goal is an oly squat. Definitely looked closer to a power squat to me, what with that forward lean and all.
Illuminati
New member
From a PL stand point:
you are going too deep. you are not sitting back far enough (your knees are going past your toes). you are not tucking your elbows under the bar. get your feet out wider when you squat, and open your groin up as you are descending. work on spreading the floor when you squat by pushing down and out with your feet. you need to learn to get the bar lower on your back, this will help you to get a better center of gravity.
you are going too deep. you are not sitting back far enough (your knees are going past your toes). you are not tucking your elbows under the bar. get your feet out wider when you squat, and open your groin up as you are descending. work on spreading the floor when you squat by pushing down and out with your feet. you need to learn to get the bar lower on your back, this will help you to get a better center of gravity.
Chambewy20
New member
Definately need to let everyone whether your oly squatting or power squatting.
As nate said, Good Mornings will definately help with that little bit of rolling your back does when your half way out of the hole, looks like your lower back is a little weak.
If you just want a good squat, go with the power squat, widen out them legs, work on lower back, hip and glute strength, do some heavy ab work and see how things progress...
Also shoes would help, again though, need more info....
As nate said, Good Mornings will definately help with that little bit of rolling your back does when your half way out of the hole, looks like your lower back is a little weak.
If you just want a good squat, go with the power squat, widen out them legs, work on lower back, hip and glute strength, do some heavy ab work and see how things progress...
Also shoes would help, again though, need more info....
Protobuilder
New member
Thanks for all the constructive comments. The feedback is appreciated.
I am shooting for an Oly squat, although I've determined that I really can't do a close-stance, upright torso, ass-to-grass, proper oly squat. When I try, I fall backwards. The only way I can do it is by leaning forward a ton, which defeats the purpose. Limb length, body proportion? Don't know. So, I guess I'm doing some kind of combination, which may be called an "athletic back squat"? (I've seen that language used to describe a combo-type squat). I'm basically trying to get maximum ROM, and I seem to be able to do that w/ a slightly wider than shoulder-width stance and high bar placement. I do try and spread the floor. And I try to keep upright so I try and sit straight down rather than back. Some good advice I got was, "Try and sit on your nuts."
I consciously try to pull my toes up to help keep the pressure on my heels, and sometimes at the top I'm driving w/ my heels enough that the balls of my feet will actually lift up a bit. Got that tip from Guinness, I believe.
As for knees coming forward, I think it's acceptable to some degree (I limit it by pushing through my heels) and the nature of the beast w/out doing a pure PL style squat.
Not falling forward is a chronic problem as the weights get heavier. I'll work on the power breathing method (thanks kingkrs!) and I currently do GMs to try & strengthen my back/hams. I'll keep doing 'em, and working on staying upright in the hole best I can.
Any more thoughts? Comments so far have been very helpful. I honestly thought my squat sucked so it's nice to hear it's not that bad. Now, any tips for adding 100-150 pounds to it? LoL
I am shooting for an Oly squat, although I've determined that I really can't do a close-stance, upright torso, ass-to-grass, proper oly squat. When I try, I fall backwards. The only way I can do it is by leaning forward a ton, which defeats the purpose. Limb length, body proportion? Don't know. So, I guess I'm doing some kind of combination, which may be called an "athletic back squat"? (I've seen that language used to describe a combo-type squat). I'm basically trying to get maximum ROM, and I seem to be able to do that w/ a slightly wider than shoulder-width stance and high bar placement. I do try and spread the floor. And I try to keep upright so I try and sit straight down rather than back. Some good advice I got was, "Try and sit on your nuts."
I consciously try to pull my toes up to help keep the pressure on my heels, and sometimes at the top I'm driving w/ my heels enough that the balls of my feet will actually lift up a bit. Got that tip from Guinness, I believe.
As for knees coming forward, I think it's acceptable to some degree (I limit it by pushing through my heels) and the nature of the beast w/out doing a pure PL style squat.
Not falling forward is a chronic problem as the weights get heavier. I'll work on the power breathing method (thanks kingkrs!) and I currently do GMs to try & strengthen my back/hams. I'll keep doing 'em, and working on staying upright in the hole best I can.
Any more thoughts? Comments so far have been very helpful. I honestly thought my squat sucked so it's nice to hear it's not that bad. Now, any tips for adding 100-150 pounds to it? LoL
bignate73
New member
with an oly squat I try to keep the weight centered over the arch of my foot. lifting your toes just isnt pheasable if your knees are shifting forward. it becomes a ridiculous balancing act and under weight, thats not what you want. your feet should be planted and weight should be distributed over the back portion of your foot but there is pressure on your toes as well. no wonder you fall backwards.
Guinness5.0
New member
On the heels thing, you wanna transition from heel drive to 'total foot drive'. That's what madcow said, though he phrased it better 
A
Anthrax Invasion
Guest
Guinness5.0 said:On the heels thing, you wanna transition from heel drive to 'total foot drive'. That's what madcow said, though he phrased it better
And I was having a good morning.
glennpendlay
New member
those squats were fine. just keep it up and put more weight on the bar.
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