Thanks your feedback.
I will try to stand a little wider for my squat, and see what happens.
I also have a problem with breaking at the knees and hips concurrently, I have to work on that too.
I don’t think I understand this part “Your shoulder and hip position should fall in line…”
How do get my armbit over the bar.? learn more back?
Thanks again. :)[/quote]
Once you get everything tight, it’s a lot easier to understand this. If you aren’t tight, the imbalance will throw you out of position.
To get your torso tight, brace your abs and squeeze the armpit area hard to lock your shoulders in place while allowing you to squeeze your chest and lats hard. Keep your chest up and proud. When you pull the slack out of the bar, your torso should be rigid as you pull up/back and your armpits move back over the bar (assuming you start in front of the bar). You’re basically pushing into the ground, pulling the bar and levering yourself back.
Your hips should automatically end up in a good position to initiate the lift if you create tension in your quads, hamstrings and hips. This is because your scapulae should be over the bar for an optimal pull and if you create a rigid torso, the hips should just end up where they end up. This could mean your shins are vertical or slightly over the bar depending on your body proportions. If you force yourself to use too much quad strength, your knees will end up being a lot more forward. If you force yourself to use too much hamstring strength, your knees will shoot back. Relying on both quad and hamstring strength will likely provide the most potential for strength so the weight distribution should be balanced close to midfoot.
Learn to create tension in your hips to prevent it from shooting back and to control its movement. Try doing some pause deadlifts where you pause just below the knees. Record yourself and try to keep your scapulae over the bar instead of forward of it during this pause. This should help you learn to be more patient instead of letting your hips shoot up right when you start the pull.
What Alrightmiami19c recommended is also very effective in teaching you to lead with the chest and thrust the hips forward. It’s hard to cheat if it means face planting into a wall. The wall squats will also give you a better idea of what stance width to use and how to angle your feet when squatting.