Questions about squatting technique

[Vuvur]

Hi Mark,

strange but it seems that everybody creates his own thread with form questions..not going to change the tradition.

(1)I've noticed that there is a particular point in my squat path, where the weight tends to move forward while I'm descending. I still have it on my heels, but my feeling is I have less bottom strength (Also I feel too much tension in quads just over the knees).
I suppose that that point is too late to change smth to get the quat really good (to push the butts back to save the squat). So probably it should be the setup or the beginning of the movement. Could you pls give an advise?

http://www.youtube.com/watch?v=0_sKXY5TbyE
http://www.youtube.com/watch?v=KLwYcMAXRmQ

That time I kept my head to high, now it is corrected:
http://www.youtube.com/watch?v=EMjG9KCF9vM

(2)Currently I'm using two ques to help me squating: "push the stomach" and "pull out of the sockets". They do not satisfy me completely, so I'm searching for better ones.
Pushing the stomach between the thighs or "opening the groin" tends to make the body more vertical thus pushing the hips forward - no good..

(3)Another question - reversing the movement. I feel that it is better for my squat to coordinate the movement so, that the ascent would be a mirror of desent. But it seems to be more complex. Could you comment on this?

(4)There is also a que from WSB: spread the floor with your feet.. I think it should serve to help to push the knees to the sides. The problem here is they cannot be pushed plainly, it is a screw-push to some extent. And it also seems to me that they push the feet pushing toes outside, heels inside - thus "opening the groin". I found it pushing hips forward - could you comment? HOW should the knees be moved lateraly?

[Mark Rippetoe]

1. The reason your squat feels weak at the bottom is because your knees are moving forward at the bottom, which makes your hamstrings slack and keeps them from contributing to your hip drive. You are leg pressing your squats, using only quads. Your weight may start on your heels, but it is ending up on your toes at the bottom. Keep your knees back, lean forward, and use your hips.

2. Neither "pushing the stomach between the thighs or "opening the groin"" will make the torso more vertical unless you raise your chest while you do it.

3. Don't overthink this. Just drive your ass straight up out of the bottom and the rest takes care of itself.

4. Just KEEP your knees out, and refer to #3 above.