realized i didn’t even answer the question. 425 high bar and hit 355 today with the new stance, grip width, and slightly lower bar position[/quote]
I should have asked your weight too, but either way you have at least a half-decent squat if you can squat 425. If 355 was a single then you’re way behind on low bar. If I was you, I would watch some videos on youtube to get some ideas of things you can try to modify your technique. You don’t have to stop squatting high bar either, for example if you squat twice a week then use one style the first day and the other the next. If nothing seems to be working then you can just keep squatting high bar, there’s nothing wrong with that at all.
How you plan to compete also dictates how you should be squatting. If you are going multi-ply then you need a wide stance an flat shoes, but if you want to compete raw then there is nothing wrong with heeled shoes and a narrow stance if that allows you to squat more. Just be careful who you take advice from regarding technique, if you are going to compete raw an0d/or under IPF rules then don’t listen to guys like Louie Simmons or Dave Tate.[/quote]
Agree with most of it. I have found Dave Tate and Louie Simmons have some really good points about squatting that do apply to some raw lifters - me, for example. But, you do need to constantly bear in mind that their advice is meant for geared lifters.
The main thing I found they got right was that wider tends to work better than narrower - just for raw wider doesn’t mean multiply wide. The whole vertical shin idea isn’t so great for raw.
OP, with your issue of the bar falling just lean forward a tad more as you set up and hold that trunk angle throughout the squat.
Bottom line, if you squat heavier with a higher bar and closer stance there isn’t any real reason to push yourself to squat wide with a lower bar. If you do want to just learn how, I’d recommend wearing wrestling shoes or Chuck Taylors and trying some box squats to get a feel for the movement.