help my squat form

[dilatedmind]

when i squat, i cant keep my balance. basically, my chest is practically touching my thighs when im at the very bottom. I cant help this, even with no weight, i just fall on my ass if i try and remain upright. Ive never seen anyone else have this problem, is it bad for me to continue like this, or is acceptable? going ATG i have this problem big time, but even parallel im all folded up like.

edit: its not so bad if i point my toes (and knees) outward. Is this ok?

 

[Quadsweeps Sister]

when i squat, i cant keep my balance. basically, my chest is practically touching my thighs when im at the very bottom. I cant help this, even with no weight, i just fall on my ass if i try and remain upright. Ive never seen anyone else have this problem, is it bad for me to continue like this, or is acceptable? going ATG i have this problem big time, but even parallel im all folded up like.

edit: its not so bad if i point my toes (and knees) outward. Is this ok?

I'll try to do my best here to help and anyone can chime in, but here's what i have learned (and most recently have had corrected) up at Westside.

I'll start from the top down:

When in a squat stance the barbell needs to rest upon the center of the traps (yolk) not too high and not to low. You need to grip the bar widely but rotate your shoulders so your elbows are downward, not back behind you. You need to look straight ahead, not up and certainly not down. You need to keep your chest lifted and an arch in your low back. Wear your belt tightly on max effort squats, but when you take a breathe to squat - press your belly outward into your belt (practice this style of breathing) it helps.

Keep a mid-stance with feet pointed almost forward (a bit more than shoulder width) Visualize your are pressing apart the floor with your feet. When you start down, stick out your ass and keep that arch in your low back...remember, its like your going to sit down on a box. Everything stays tight, belly pressed out against your belt, chest up - staring straight ahead, shoulders back, elbows downward. When you drive back up - don't curl your ass under either - drive straight up. I hope that helps. Take care.

 

[Becoming]

I can't really add much without seeing you in person or via vid..,..

QSS covered most of it though... Keep in mind you need to push your butt back until it touches the box/bench, and don't sit DOWN to the box/bench...

I do point my toes/knees outward a bit (I use a small degree, I have seen others do larger angles...) I have heard it is okay to do if you: 1) keep the knees and toes in line with each other and 2) don't let the knees get out past the toes (if they do you should move the feet out wider)

Also I find point out slightly helps me "spread the floor" as QSS says above...

If you can post up a vid I'd be happy to help out more...