New Squat form, knees over feets. Page 47 in SS

[sunetdanne]

Hi

I have been having a struggle with low bar squats, my knees moves too much forward. I loose PC tension --> the squat is harder, knees --> too much tension.

I have been working a lot with page 47 in SS for all of my warm ups for a couple of weeks and made a deload from 85-->70kg with mixed results. Also made contact with a power lifting gym about some coaching.

Today I had a go with 5x5*75kg.(I am going to do 3x5 later when I get the form fixed, for now I feel that I need the extra sets for form practice)

The first sets felt bad and I had some light low back pain after each set.

Now for set 4-5 I changed my focus form sitting back to sitting back and shoving out my knees already during the "lowering" part of the lift.

This felt a bit strange but the weights felt much lighter.

Here is the last set please have a look.

http://vimeo.com/19206772

Now I do see some light butwinking here suppose this comes from the new movement combined with forgetting to squeeze my gluteus hard.
Besides that does it look like PC-drive? Cause it felt like one.

I currently squat in some puma indoor shoes(designed for floorball, http://en.wikipedia.org/wiki/Floorball)

I feel that they are restricting me a bit. What would be better for me, lifting shoes with heels(ol style) or flat lifting shoes(power lifting style)?


Regards
Daniel

[MikeC1]

They look fine. I would say to try and reach back further with your butt at the bottom, and work on getting more hip drive out of the bottom. Is that a light weight for you in the video? About the shoes, I always recommend the weightlifting shoes, but you look like you could use either one. So it would be a matter of preference. If you don't know, just get the weightlifting shoes.

[sunetdanne]

They look fine. I would say to try and reach back further with your butt at the bottom, and work on getting more hip drive out of the bottom. Is that a light weight for you in the video? About the shoes, I always recommend the weightlifting shoes, but you look like you could use either one. So it would be a matter of preference. If you don't know, just get the weightlifting shoes.

Hi.

Load is medium. Squatted 87,5kg as a max 1 month ago before tech deload(due to quad drive--->knee pain).

How high should the heels be for the lifing shoes. is 3/4" the best choice?

Regards
Daniel

[pavelv]

Hello, DanielE. I already commented on this on SL forums just before i was banned. To answer your question about my location, it's Czech Republic.
3/4" is the standard heel size. Rips shoes have lower heel, but they are very hard to get. It's unlikely that you wouldn't like the standard heel, but if that happens you can always have it adjusted. I bought my shoes from the only guy in my country who makes them and they're good.

[sunetdanne]

Hello, DanielE. I already commented on this on SL forums just before i was banned. To answer your question about my location, it's Czech Republic.
3/4" is the standard heel size. Rips shoes have lower heel, but they are very hard to get. It's unlikely that you wouldn't like the standard heel, but if that happens you can always have it adjusted. I bought my shoes from the only guy in my country who makes them and they're good.

Banned.. Hmm was it the "Think you can squat post?"

[pavelv]

Banned.. Hmm was it the "Think you can squat post?"

That probably also had something to do with it.
I wrote it about it here http://startingstrength.com/resource...583#post214583

[sunetdanne]

Yes. I just read it.

[ZenGeek]

Besides that does it look like PC-drive? Cause it felt like one.

That's probably more improtant than what it looks like. I can squat with my hips way back and drive my hips up, and it hardly feels like there's any posterior chain involved at all.
I think that no-matter what the position, you still need to be able to use the PC proerly, which I can't. I do Bird-dogs & supermans before training so that my body knows what to do.
Luckily you can do it properly, which is a good sign.
If you want to MAXIMISE posterior chain involvement (and lift MAXIMUM weights) I think you need to learn the hips back & hipdrive cues, but this is just a general rule ....

So basically, it's a good squat. Actually it's a great squat, especially if you're gettring the Posterior chain involved. But if you want to do them according to SS style, there are a few cues you can tweak, and it's better to do it now than when you're trying to lift 300 and can't recruit the PC with maximum efficiency (or so I'm told, I'm no-where near this, so I'm just repeating the proaghanda....)

[RobCor]

They look fine. I would say to try and reach back further with your butt at the bottom, and work on getting more hip drive out of the bottom. Is that a light weight for you in the video? About the shoes, I always recommend the weightlifting shoes, but you look like you could use either one. So it would be a matter of preference. If you don't know, just get the weightlifting shoes.

Agree that it's a solid squat, but I will repeat my advice from OP's last thread to get new shoes. The Puma Speedcats that he's wearing have a very unusual sole that is extremely unstable and not safe for squatting. I used to use them. Anything is better. See this

[FatButWeak]

As you descend, try to sit BACK as well as down. This requires more bending at the waist during the squat; do not try to keep your torso vertical. Of course, maintain your lumbar arch while sitting back. This will keep your shins closer to vertical (they are nearing 45 degrees as they shoot ouy over your toes), which will keep tension on your hamstrings and , thereby, allow your hamstrings to stay engaged and do work during the concentric (upward pushing) phase of the lift.