Quote:
Originally Posted by Delta Fox
Thanks so much for the info. I think I will try the 8x3 to start with. I have a feeling my form (just dumped the machines and started doing the free standing squats ) would be a lot easier to control this way. I was wondering, with the ATF squats, the heels of your feet stay planted in the floor, right? Are there any techniques that will help me to be able to perform these things sooner? Right now I am concentrating on going as low as possible without sacrificing form. Also, I have really long legs/short body, is it ok to squat with my knees pointed out (over my toes) or do they have to face forward??
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I'm not sure what you're asking in regards to the bolded part.
As to form, heels most definitely need to stay planted on the ground, you need to drive up through the heels. If you're having issues there, make sure you are stretching your calves, this is usually a flexibility issue. You can also widen your stance and point your toes out a little.
Squatting is a natural movement...if you've ever watched young children engrossed in something on the ground, you'd notice that they squat w/o thinking about it, and they do it ATF I might add, lol. When teaching someone how to squat, I first get them to squat just like that, all the way down, no weights of course...I want them as low as they can go, I want them to be able to adjust their stance to allow them to get low AND remain comfortable. I actually make them sit in the hole for a couple of seconds to really feel it. Once they know where their feet need to be, I get them to do multiple reps of full squatting w/o any weight. This is where they learn to sit back, chest up, head up.
Even though squatting is a natural movement...some people just don't get it....lack of body awareness and co-ordination. Once I see they have their weight over their heels, driving up through the hips, sitting back, not on toes, etc...then they get to go through the same process w/ just the bar.
Now w/ your last question regarding long legs and knees out...I think you're referring simply to widening your stance? In which case yes, that's totally fine. Now w/ the long legs, it's quite possible your knees are going to go past your toes...as long as you have your heels on the ground and your weight over your heels (as opposed to your toes) and you're sitting back and not down...then I don't see a problem w/ it...but again, try widening the stance a little and you may not even have that issue.