Seems to have some similar principles/observations to a brief book I read on ‘The Alexander Technique’.
I would recommend at least a little study on this technique to anyone,it has a lot of principles which can be carried over into any exercise and in everyday life,for improving posture,mobility and bodily awareness.
This might seem like a stupid or irrelevant question,but bear with me-
What do you wear on your feet while weight training,particularly when doing squats/deadlifts/good mornings?
It might seem trivial or even obvious to some,but wearing flat-soled shoes really is the quickest and simplest way I improved my squat depth and that of other gym users/clients.
I like Hi-top Converse (or ‘Chucks’) and bought them after reading they are a favourite among lifters because your feet are flat on the floor,as nature intended,so you can push your heels into the floor easier and get deeper as you are closer to the ground.
(The hi-top ones also give you some ankle support.)
I used to wear regular trainers (whatever ones looked good)the prob with them,as with most,is that they have a raised heel (As I am fairly knowledgable about anatomy & physiology,I slapped myself for making this schoolboy error) so your foot is plantarflexed,you are effectively on the ball of your foot,making it more difficult to press your heels into the floor.
I even see some people in the gym doing squats/deadlifts etc. with running shoes!
This is even worse!
If you are lifting with a pair of asics or whatever,you have to realise that footwear company has spent a fortune on designing those shoes to move your feet FORWARD as fast and efficiently as possible.
So if you use them for most weight training,thats what they do-they try to move your feet forward-I see people wobbling in them all the time.
At best,you will struggle to lift any serious weight and expend unnecessary energy.
At worst,you will fall forward,put strain on your ankles,look stupid,or even worse injure yourself.
I would also recommend squatting down with a bench behind you or two steps stacked high to just parallel (your target height)
Squat down slowly until your bum touches it,then fire up.
Then progress to just using one step that goes to about half that height,if you want to do deeper squats in the future.
Do this as part of your warm-up sets with a lighter weight,or even with just an olympic bar.
This technique helps you to feel your glutes engaging,and also gives you a bit of a crutch as you know you can sit down and won’t fall over-you can also go real slow or add more weight confidently.
Hope I didn’t ramble on there…
Hope this helps…good luck!