Problem with Squat.

[davidjr74]

I have been trying to work on my squat technique. A few things I started doing was getting a closer grip on the bar, wider stance, chest out, lowerback tight, and lowering with the hips. Also don't use the foam padding no more so I don't lean forward at all and I don't use a belt anymore.

The problem I am having now is when I come back up. Its like I don't come straight up. I look kinda diagonal and sometimes my feet will move out significantly to where one leg is working more then the other. Its like I have a problem balancing the bar when I come back up. I don't know why this is happening but I can't seem to solve the situation.

Hopefully someone will know what I'm talking about. I'll try to get a video in a few days to post my form if that helps.

 

[LeiYunFat]

Squat

1. Problem (P) – The bar feels heavy out of the power rack.
Weak Point (WP) – abdominals, hip flexors
Coaching Point (CP) #1 – Contract shoulder blades, flex, and arch back out of rack, requires a static contraction to maintain arch.
CP #2 – Create a neutral spine position, push out against belt.

2. P – Butt sits straight down, “Olympic style”
WP – Incorrect technique, hamstrings
CP #1 – Push butt back, “sprinter style”, to incorporate posterior chain (spinal erectors, glutes, hamstrings) thereby activating stretch reflex.
CP #2 – Perfect posture maintains the greatest mechanical advantage.

3. P – Knees buckle in
WP – Hips, glutes, external rotators
CP – Spread the floor by pushing out over the sides of your shoes.

4. P – Fall forward
WP – Low back, abs
CP #1 – Lead up out of hole with a spread, high chest
CP #2 – Push up with arms by keeping elbows positioned perpendicular under bar, letting the elbows rotate up and back causes the wrists to roll the bar high.
CP #3 – Do not squat into mirror, causes instability regulated by visual feedback

5. P – Stuck out of hole (bottom position)
WP – Incorrect technique, bar too heavy
CP – Not sitting back far enough to fully activate stretch reflex.

6. P - Stuck ½ - ¾ up
WP – Hips, glutes
CP – Develop accelerative strength, prolong rate of force production