I’ve already seen that. I don’t fully understand what he means though. The part about the knees going forward, taking tension off the hamstrings made me confused.[/quote]
It’s hard because that’s a small chunk of a full one on one training session, so context gets lost.
Basically if your balance point is forward (not on the back half of the foot), you are putting all the tension on the quads and ignoring the very large contribution to power that hamstrings can make.
As a side note, Rippetoe is NOT, NOT saying to squat with your chest down. He is also NOT saying to not keep your chest up (raised) throughout the whole motion. You SHOULD keep your chest up because it keeps your balance back and your back tighter. What he is addressing is the balance point issue, and along with that the squatter’s inability to fire his hips through and instead relying on quads. He’s just doing it in a different way than most people probably have heard.
Also it’s worth mentioning that this particular squatter has a number of things wrong with his form, AND that Rippetoe is teaching a somewhat different form that many here have learned (“head down” is a coaching cue I would almost never ever use–
Rippetoe’s position is that having the head down enables better hip drive, which is something I have serious reservations about… but that’s beyond the scope of this beginner’s thread).
Additionally, you hear him tell the lifter to not think about lifting the chest, just concentrate on shoving the butt up and forward, and not worry about the angle his back is making. Then later you hear him say that his form is a little exaggerated but that it’s ok for learning this. Rippetoe is having him concentrate on 1 and only 1 thing right now, at the expense of other problems.
So don’t worry about the confusion—just remember forward balance means the quads are doing the work and there’s no stretch in the hamstrings. You can see this if you just do a bodyweight squat.