Hey Mike I was wondering if you could give me some tips on squat form. I have been squating and my numbers have flew up. Last week I did 855x1 Suited with Rev bands taking off 120-130 off the bottom. But it was a high squat parallel to an inch above. My form is not helping me at all with depth because I seem to squat straight down instead of sitting back. Which then causes my body to fold down and my hips to still be a little to high giving me the impression I am getting to depth even though I am not. My training partner has had me go back and start with 135 just to nail down the form and squat correctly. But I have found it is a lot easier for me to get down with a wider stance. The only problem is is that I have been told that when you push your knees out wherever they are pointed is where your toes should pointed out. Making my feet pointed out tremendously. Is this true? Or should I just try and sit back without having them pointed out so much. I have also switched to olmypic shoes instead of flat shoes to try and help. It has. And what is your opinion on safety squat shoes? Are they better than olympic?
First of all, Im really sorry its taken me so long to respond. I was really busy for a while (as Im sure everyone is sick of hearing about by now) and I guess I just overlooked your question.
Squat form is a very individual thing. Im still learning quite a bit about it myself, but Im more than happy to share the info Ive got.
To answer a few of your questions yes, I think your feet be pointed to match your stance. This is variable and if youre extremely wide, it may not apply universally, but its where I would start. As far as Olympic shoes vs flat shoes I really cant help you much here. Ive seen different configurations work for different people and I just havent been able to solidify the why yet. The one thing I have noticed is this: if people have really tight calves, they will have a hard time hitting depth. Olympic shoes seem to help these people, but its really a band-aid when they also need to fix their flexibility. And if that particular issue doesnt affect you, then that information doesnt help you very much.
I have had a very hard time with my squat in gear lately and this is what Ive learned in an attempt to correct it:
I need ques big time. I actually have a list of squat ques taped to the wall that I recite before/during each attempt.
First, I try to focus on a strong walk-out. I use a 2-step walkout, but whatever you use, being efficient is very important. Getting your foot placement right the first time without having to wobble around really saves a lot of energy. The next series of ques comes pretty quick. I pull in a big breath and push against the belt (most people are good with this). I then make sure to shift my weight back on my heels (this has to be a conscious effort for me) and push my knees out (this is before I ever start the descent). The last thought before I start the squat is SPEED. I have to be very aggressive with gear. I figure Ive only got about 1-1.5 seconds of descent time. I have no idea why, but I tend to start back up if it takes longer than that regardless of where I am in the lift. I have to go fast to hit depth. Flaring my knees out helps me sit back and gives my hips a place to drop as well. I cant emphasize how much the speed aspect has helped, though.
The setup particulars (stance, grip, bar position, etc) are really individualized. I would play around with it in the mirror with a broomstick until you get it biomechanically sound. Once you get that, stick with it and just focus on execution of perfect form. I also recommend having a short list of ques that you can use for your squat. Customize it so it addresses your particular needs as well.
Hope that helps you some! Let me know if you have more questions.
