Speed squat ?? Need some advice

[GRIMMER]

A few months ago i really took a look at my speed squat form and my max squat form and decided that i was not driving my head back into the bar and was leaning over way to much out of the hole and making my back do most of the work. My comp max is 500 and i had been using the average bands with my speed squat days with between 235 and 270lbs. Speed was ok but what happens is when i come off the box my ass comes up first instead of driving my head into the bar and it just doesn't feel right. So one day Freak 19 took a look at it and watched as i used 315 no box or bands and realy tried to keep my chest out and stay more erect. it felt much better and speed was much better and he said that it looked a ton better than before.
So i dropped the band tension to the light bands and treid to focus on keeping my chest out and driving my head back into the bar. For the pat 8 weeks or so i have been using these bands and same wieght and form got much better. But Friday i put the average bands back on and tried them with 225. abot half of the reps were good form and half were back to the old way of ass coming up first. When the ass came up first it was faster than when i drove my head into the bar and came up straight but the second way feels much better.
What should i do. Stay with the average bands and just work on it or keep them at the light bands. Could the ass coming up be becuae i am sitting TOO far back, i noticed i sit realy way back some times. box hight is just below paralel. shoud i mov e ti up a half inch or so. What is my week piont? Sorry for the long winded version. ANy help would be great , thanks.

 

[DBCooper]

One way to help keeping your chest up is focus on squeezing you shoulder blades together to tighten up your upper back. Are your elbows pointing down or towards behindyou when you come up? you want them pointing down so your back is tight and not rounding-use the lighter stuff and focus on speed, then push your volume on accesory (sp) stuff. When Monday rolls around hit your back and hips hard to strengthen them. That way you'll end up with a strong good form.

 

[spatts]

For me, in terms of stepping up, it's more gradual for me to add weight first and then bands. Perhaps stay with the light bands and add a little more bar weight...then later drop the bar weight back down and increase the band tension (??).

 

[GRIMMER]

Thanks guys/gal. I was also thinking that because the bands are choked under two 100lb dbs that the tention is even greater than the way westside has theres setup. I tried to measure the ligh t bands this way and at the top it was well over 200lbs of tention.

Also as i hasve seen a lot of people do with there speed bench, lower thier band tention/ wieght has helped them. i imagine this could also correspomd to squating. I will keep it lighter, with more bar weight, focusing on form and up my accesory work to compensate. Thanks. I really want a 600 squat in a few months to go with my 600 pull. Lets hope this will help me get there.

 

[BigWh1tey]

try a cycle of speed work with the safety squat bar. I bet after a week three you will be cured of your bent over ways.

 

[spatts]

I detest using our safety squat bar. Probably because it works.