Squat form question

[Lukek]

*Important Information*
- Yes, I have read the book
- I squat high bar (sorry)

*Context*

I started out as a skinny fat 18 year old. I weighed 150 lbs at 6'1 and looked physically thin but not hard. I realize this is not a bodybuilding forum but I am posting this information just to provide context of where I am coming from. During my first workout squats with 55 lb felt heavy.

After about two months of squatting and eating more I have added about 90 pounds to the bar. However, not all of this time was spent "training", but rather spent working on form.

*My Problem*

I wear Nike Romaleos to make up for my poor ankle mobility.

Dan John talks about keeping the weight on the heels when you squat. Jon Candito, who runs a popular powerlifting based youtube channel, says that when wearing olympic weightlifting shoes you should be keeping the weight on and pushing through your heels (as opposed to the center of the foot).

Link to candito video - http://www.youtube.com/watch?v=9jgBMwkbx9A

My problem is that I have not been doing this for my two months of lifting. Whenever I squat I tend to have the weight closer to the toes than the heel. This worked decently at first, but after adding two 45 lb plates to the bar I am having trouble not falling forward during sets of 5.

I have been experimenting with the new method of keeping the weight further back on my heels. This is very difficult for me and I am much weaker in this position. At heavy weights I end missing the lift or defaulting to my previous form.

I did some experimentation today with lighter weights and found that I can squat on only my toes (heels completely off the ground) easier than I can with equal weight on my heels.

*My theory*

I feel that I have been squatting with poor form and as a consequence have become stronger in the bad position. My quads have probably out-developed my hamstrings and glutes due to keeping the weight more on the front of the foot than the heel.

What I think I should do is reduce the weight and continue squatting with the weight on my heels while slowly working my way back up.

I would hope someone more experienced in these matters can supply advice. If I have not been clear on anything please let me know.

[Nick Delgadillo]

You have a form problem and think that you should lighten the weight until you can fix said form problem. Sounds like a good approach. Giddy-up!

[Brodie Butland]

I did some experimentation today with lighter weights and found that I can squat on only my toes (heels completely off the ground) easier than I can with equal weight on my heels.

I don't understand how any human being could more easily lift weight from an unbalanced position than a balanced one. Have you tried this with heavier weights?

Also FWIW...it's really hard to determine what the problem might be without a video...