6 tips for a sexy squat
squat 900 pounds
for me squatting, the most important points:
back arched TIGHT and core stiff (like someone's gonna punch you, squeeze abs and lock the ribs), elbows forward, shoulderblades together, head back, and "spread the floor" with your feet and knees. look upwards, not in a mirror. weight is on the heels, and my knees bend slightly (not going in front of my toes!) before I sit back with my hips, and my hips rise before my knees as I'm coming out of the hole.
my shins are touching the bar, my weight is on my heels. the set-up is the most important part. I take a huge breath, tense up, bend my knees to about a 115-120 degree angle (wider than a right angle), bend down and grab the bar "over-under" style with one palm facing me and one palm facing away, then I take all slack out of my arms and get ready to lift...at which point my chest is above my hips, which are above my knees, which are at a 120 degree angle.
I think '3-2-1 BLASTOFF' and explode from my upper and lower body, with my back arched or flat (NOT ROUNDED). the first portion, where the weight's coming off the floor, comes from the glutes and lower back, the second part where I'm trying to get my hips locked is coming mostly from the lower back, and the last part is where I lock my knees. some people will lock the knees before the lower back, which is a bad idea. I go for back first, or simultaneous lockout.
by the way, I let my breath out as I start to straighten my legs.
be sure to sit back into it as you lower it all the way to the floor, the bar WILL touch your shins. repeat. don't think about it too much during the setup, and don't sit in the bottom, that's why you take the breath FIRST, to remind you to go fast!
Excuse my lack of capitalization, I've been chatting using AIM. That's my description of the way I lift, you will find a more lengthy and detailed description of the lifts in Mike Robertson's and Tate's articles.
Enjoy and good luck. Consider box squatting (even onto a bench) to learn the form, especially if you have trouble getting out of the hole. Practice form, not heavy weight, form is more important than weight, and your BODY has to learn it as well as your mind! That's why you see PTs who can spot bad form but have it themselves.
Make sure you go a bit below parallel, or all the way "ass to grass" on squats