Everything is backwards in Australia (Squat form check)

[00Snitch]

Hi Rip

I know trainees commonly have problems with knees sliding forward at the bottom of the squat. Well I'm from Australia and as you know, we do things upside down here and I've recently noticed my knees slide backwards at the beginning of my accent. Is this equally incorrect?


http://www.youtube.com/user/whatdidyoujustsee?feature=guide#p/a/u/0/xuPEodf6zkI

[MikeC1]

Yes, that is equally incorrect, stop doing that. Can you tell why that's not a great way to squat?

[00Snitch]

I'm guessing that it is a sign of lack of tension in the hamstrings and adds more strain to the knee?

[MikeC1]

No, it means that you're removing the quads from that part of the lift and shifting the work to your posterior chain. You're largely defeating the purpose of the squat if you don't make the quads do their share of the work.

[00Snitch]

Ok, so the problem is not so much about a potentially harmful technique, more that it is inefficient?

[MikeC1]

That's right. As long as you keep your lower back very securely in extension, there's probably not a lot of injury risk.

[00Snitch]

Thanks Mike. I guess my next question is what is a good cue (or training exercise/drill) to help correct the issue?

[MikeC1]

Hmm... 'Use your quads', 'Keep your knees in place,' 'Keep your chest up,' 'Make the bar go up when you extend your knees,' 'Drive UP with your butt, don't let your butt drift back'.

Make an effort to do it perfectly with all warmup reps.

[00Snitch]

Ok. Thanks for all the help.