Squat Technique Assistance

[boaminator]

hey guys,

ex-high bar squatter here trying to improve on the low bar. here is my technique currently (in the form of instagram vids)

https://instagram.com/p/2ryxClMAg6/ (this was an older 1RM attempt)

https://instagram.com/p/287U2zsAla/ (backshot)

https://instagram.com/p/4pFFYJMAjB/ (another backshot)

They are all high and I feel like I am doing the movement wrong because of how far forward my knees shoot. I also feel the movement more of me pressing the ground away with my legs than any hip drive. Any suggestions? I am about 5'8" 195

[Adam Skillin]

(this was an older 1RM attempt)

No it wasn't.

https://instagram.com/p/287U2zsAla/ (backshot)

https://instagram.com/p/4pFFYJMAjB/ (another backshot)

I'm not sure they're all high. You do have some knee slide going on here. The first thing I'd do is get a pair of heeled weightlifting shoes. Then I'd move your stance in several inches, which should help with the depth issue. Focus on shoving your knees out, as well as getting them forward to their spot by the time you're halfway to to bottom of each rep, and then achieve depth by sitting down/back and leaning over ("nipples pointed at the floor" may be a useful cue). TUBOW will help if you can't do this intuitively.

[boaminator]

No it wasn't.



I'm not sure they're all high. You do have some knee slide going on here. The first thing I'd do is get a pair of heeled weightlifting shoes. Then I'd move your stance in several inches, which should help with the depth issue. Focus on shoving your knees out, as well as getting them forward to their spot by the time you're halfway to to bottom of each rep, and then achieve depth by sitting down/back and leaning over ("nipples pointed at the floor" may be a useful cue). TUBOW will help if you can't do this intuitively.

Thanks. I actually have a pair of 3/4" Rogue Do-Wins but I ended up switching to flat shoes since it felt a little bit more stable. I'll play around with the Rogues again though.

[boaminator]

alright boys, i am back with some results

https://www.youtube.com/watch?v=WgjMuLEN-AI

i put on my 3/4" squat shoes and brought my stance in a tad. it felt OK considering how awkward the heels usually feel but as you can see they are still an inch or two short or proper depth and my knees still aren't entirely in control.

[Adam Skillin]

alright boys, i am back with some results

https://www.youtube.com/watch?v=WgjMuLEN-AI

i put on my 3/4" squat shoes and brought my stance in a tad. it felt OK considering how awkward the heels usually feel but as you can see they are still an inch or two short or proper depth and my knees still aren't entirely in control.

These squats are not high. Your knees aren't getting to their spot quickly enough. Knees and hips break together, then the knees stop traveling when you're 1/3 or 1/2-way down. So they have to get to their spot more quickly. Finish achieving depth with your knees in their spot (somewhere around directly over the ends of your toes) and by sitting back/leaning over as much as you need to in order to keep the bar in its vertical plane that passes through your mid-feet. (Mid-foots?)