sorry for making your eyes bleed:
I’m trying to be more upright but can’t figure out where to put my knees. Standing on plates for heel raise. Slightly wider than shoulder width stance with toes turned out slightly.
Best I can think is to cue ‘lead with chest’ and try and get a harder lumbar arch.
Higher heel raise doesn’t seem to help…
Wider stance doesn’t either (more sumo = more pressure on my hips standing it up).
But maybe I should play around more with these…
Probably could have got the 40 if I had waited around for my long levers to get some momentum to the bar - but was feeling pretty lazy today… Have a bit of a habit of GMing on the way up, too.
I think the front squat looks pretty good. Hard to tell but it looks like the knees are tracking in the direction the toes are pointing, which is fine and considering your levers and how deep you go, it looks pretty solid. I don’t know if you really need the plates under your heels.
As a cue, I tell my lifters in both back and front squats to think of driving their hips forward and up right out of the hole and start trying to get their torso back towards vertical at the same time. Now,I know the hips can’t really go forward right out of the bottom position(especially one as deep as yours) but it seems to get lifters thinking sooner on the ascent to get their hips through and their torso upright. I never talk about legs because I feel that tends to get people more on the forefeet than they have to be coming up.
I try to have them envision their hips going diagonally up and forward and the shoulders going up and back right from the bottom position. It seems to get most more upright sooner in the stand up. Of course(and it looks like you do) you must descend and start the ascent through the heels(rearfoot). Get to the forefeet coming out of the bottom and nothing good happens.
Hope this helps.