A rather long post. I really need help on this guys, thanks a lot. Before I talk about my confusion over squat form, let me talk about my original form. In my original set up, I have my grip really close to get a tight upperback when low bar squatting. I flare my elbow all the way back to have the bar resting on my rear delt. I always look forward when I am squatting, not excessively up but forward.
I recently have a problem with my hips shooting up, turns my squat into a good morning hybrid. I think its a common issue, also I have weaker quads and I think sat back too much when squatting. So I was checking out this video by Chad Wesley Smith.
In this video he gave me 5 tips to work with my squat.
After flaring my elbow back, I should force my elbow forward to lock the bar in place and create a tighter upper back. (Which I don't feel tighter at all and this force me into a more forward lean position, I felt uncomfortable)
Breathe deep into my low back, squeeze my glute and keep my head neutral. (The first two tips is great, I felt so much tighter, but when I keep my head neutral I don't feel strong at all in the hole, I even fail at the bottom with a weight I can pretty easily do for 3 sets of 6.)
Screw my feet to the ground when coming out of the hole (great advice, no problem with this)
Instead of using hip drive, imagine pressing my trap into the bar..basically "trap" drive? (great advice, have no problem doing this)
Treat my work weight like 135 and explode up.
These are my feelings about what he said in the video and my question is should I keep my head looking forward or neutral, Should my elbow flare back or tucked forward. Basically, should I listen to how my body feels or should I listen to what he said. As he is very knowledgeable, strong and powerful as fuck.
A lot of people seems to squat big weight with elbow tucked forward and head in neutral. At the same time I don't see a lot of powerlifters flaring their elbows back. Dan green used to pull conventional and when he switched to sumo, he lost some of his strength and couldn't pull as much weight. Thats when I got confusing, do I just need more time to raise the number again? Or is it just not for me? Thank you.
P.S. I practiced he's technique a lot of times before I post this thread as it doesn't really work. I don't think I did the technique wrong.