Squat and Power Clean Form Check

[atcarr]

I've read the article several times. Here is the pertinent quote:

"Low-bar squats done by a novice with light weights, a masters lifter with light weights, or any male lifter of average size using loads significantly lighter than about 225 will not behave as a heavy work set described in the book – the bar will be a lot to a little forward of the mid-foot because the barbell is not yet significantly heavier than the mass of the body, and we want to warm up the terminal balance position, just like the muscles, joints, and bones."

When I warm up (45/95/135/185) I don't care about mid-foot. I start thinking 'master cue' at 225, 245 ect. But I was wrong.

I take this to mean that I should ditch the master cue as my work set (290 tomorrow) and focus on bending over at all costs.

[Edmund Conroy]

When you are warming up, you should for sure care about mid foot. If you are caring about the bar path, you will be unbalanced by not being on your midfoot. Focus on being midfoot and when its time to introduce the master cue introduce it.

[Mark Rippetoe]

What do you mean by "being on the mid-foot"?

[Edmund Conroy]

If that was for me Mark, I mean by having his COM be on the midfoot, not the bar.

[Jovan Dragisic]

I take this to mean that I should ditch the master cue as my work set (290 tomorrow) and focus on bending over at all costs.

You need to bend over, but not by using your upper back, you need to reach back with your ass.

[atcarr]

Here is 290, third set - is my back angle low enough or do I need to go lower? Also, the bar rolled up my traps on rep 5 of all three sets.

Squat 290 12.30.2021 - YouTube

[Mark Rippetoe]

Look at your knee at the bottom. What do you see?

[atcarr]

My knees are sliding forward (as discussed in the blue book pgs 52-56).

Should I squat on my heels a few reps ( the recommendation on pg 53) to keep my knees in the correct position? Or is it more of a ‘knee sliding’ problem involving relaxation of the quads and/or hams, addressed through the the fix on pgs 55-56? I’m thinking the later.