squat weight shifting, strength

[casualbb]

Squats are feeling much smoother now. Plus strength is going up a lot.

I've noticed something odd, and hopefully somebody can explain this.

When I go down, I put the weight on my heels deliberately.

However, when I come up, I have two options
1) force the weight to stay on my heels
2) give it everything I've got, which tends to shift weight to the balls of my feet but makes me much stronger and more explosive.

So what's going on with that?

 

[Illuminati]

Squats are feeling much smoother now. Plus strength is going up a lot.

I've noticed something odd, and hopefully somebody can explain this.

When I go down, I put the weight on my heels deliberately.

However, when I come up, I have two options
1) force the weight to stay on my heels
2) give it everything I've got, which tends to shift weight to the balls of my feet but makes me much stronger and more explosive.

So what's going on with that?

what kind of shoes do you wear? if you are wearing a cross trainer type of shoe, the sole of the shoe is a little curved. this would be something that i could think of that would make you rock from your heals to your toes. if this is the case try getting a shoe that has a flatter sole, like some chuck taylors. when i started lifting in a pair of chucks, my balance on my squats was a lot better.
what kind of stance do you use? is it more of a BBer's squat, or more spread out PL style? here is something that you can try to focus on while doing squats that can help:

try spreading the floor with your feet while squatting. (this is the only way i can think of describing it.) to do this, while reversing directions (on your way back up) drive your feet down and outwards into the ground (keep your knees pointed in the same direction as your toes.) this may help you to stay back on your heels, and give you more drive.

 

[wnt2bBeast]

illum beat me too it
SPREAD the fllor with your feet..i also like flat soled shoes and squat in chick taylors..for soem reg sneaks with accelerat forward lean

 

[Scotsman]

You're probably letting your knees come together a bit when you start your push. This results into a more quad oriented squat, and "rolls" you onto the balls of your feet. This means that like most people you are a quad dominant squatter. Concentrate on keeping on your heels and your knees out. Eventually you will be stronger this way as you can recruit more muscle to help. Shoes as Illuminati said also make a huge difference when I switched from tennis.x-trainers to chuck taylors my form immediately improved and I am getting stronger by the day.

Cheers,
Scotsman

 

[casualbb]

Yeah dude, I'm squatting in running shoes that have a ton of padding and arch support.

I'll try squatting in my skater van-type shoes

 

[bignate73]

never squat in running shoes, your ankles cave in really easily and yes, it pushes you forward with all the high cushion. another thing is you might be quad dominant. you might not be comfortable sitting back. i havent seen you squat so I dont know what style you use.

 

[SlavikHavik]

Im gonna second most of the posts before this.
Quad dominant.

 

[b fold the truth]

ANY way that you can get some video? You don't have to post it...I'll watch it via email if possible?

The shoes could cause it...I dunno. It could be that you are not holding your arch tight enough out of the hole, which may cause you to lean fwd a tad, putting the weight on the balls of your feet. Also...it could just be a hamstring/glute weakness causing you to use more quads...

I have the problem with weak hams...have ever since I tore my left one. I can keep perfect form with a light(er) squat but when the weight gets heavy for me...you can see me rock fwd more and more and use my quads more.

B True

 

[casualbb]

I don't think it's ham/glute weakness as I can SLDL a good 25% more than I can squat...

I should just get video. I'll borrow a friend's camera.

What shot angles do you guys need?

 

[casualbb]

another thought, what about barefoot squatting?

 

[bignate73]

barefoot and squatting in chucks will probably feel the same except with chucks you get a tight base to stand on. its still flat though.

 

[ghettostudmuffin]

I used to squat in running shoes and since I bought my Chuck Taylor's it's like night and day. In fact, I love training in my Taylor's period because I feel so solid and sure footed walking around in them. I'll never squat in any other shoe again.

Also, Chuck's are cheap.

 

[anthrax]

A chiropractor/ART was recommending to squat barefoot

 

[Debaser]

You should be able to do most activities better barefoot, ONLY if you have no postural dysfunctions inhibiting you. In general, the functional foot's design is pretty flawless (but it has to be, or we probably wouldn't have survived the primitive stages).

The next best thing would be flat-soled shoes. Ta-da! Chuck taylor's are just that. Plus me being the fashion-oriented sneakerhead that I am, I own 4 different pairs of Chucks anyway. Talk about a multi-functional shoe: works in athletics, and still remains a classic sneaker that goes with almost everything, and can be bought brand new for $35.

 

[casualbb]

going to the gym today, quick: which camera angles should I take?