LEARN TO USE YOUR BELTS! This is a very important and often misunderstood aspect in squats. The belt is NOT only to passively squeeze and use the stiffness of the material from which it is made. On the contrary – a much better way is to fasten it a bit looser (let’s say one hole looser than normal), and then, by deep breathing in and pushing and straining the abdominal muscles, filling the space between the slightly loose belt, stiffening the entire central torso.
You should learn to take in the air in such a way that the inhale would push the stomach out rather than lift the chest. Check and train in front of the mirror.
The above technique is called in the professional nomenclature “Vasalva maneuver (from the name of the 18th-century medic Antonio Vasalva) and consists in a conscious forced breathing, which is characterized by increased fluid pressure within the abdominal cavity and chest gases. By doing this in this way, we achieve a significantly increased stiffness of the entire torso, which facilitates keeping the entire spine in the right position (concave ridge during movement) and raised, open, convex chest.
You can read also: Benefits from Full Body Workout (FBW) training
The moment you start moving down, CONTROLL the weight. Do not let this happen only under the influence of gravity. I am not saying here to make slow movements, but only to control it. The movement can be carried out at a fast pace and still under control.
You start the movement with a BEND IN THE BROWN PADS (flexing the hips backwards), and only after this you let your knees bend, pushing them out. Ed Coan in his interviews, talking about the technique of his squat, this movement (butt to back, knees out) called the opening of the crotch. It sounds a bit weird, but it works!
Keep your weight on the FOOT FEET, or slightly on FIVE. Some trainers teach this by paying attention to physically lifting the toes during the squat. (Worth trying during trainings).
Again the head! While walking down, KEEP VISION ON YOUR CHOSEN POINT. Lowering your eyes or head is NOT a good thing here. This is almost a prescription for excessive leaning forward and rounded back.
Observing from the side of the player performing the right squat in the powerlifting, it can be noticed that the biggest bend takes place with the hip joint, the ridge remains bent / concave during movement (minimal or even no movement in the lower part of the back), the knees remain almost at one point, they do not move over the feet forward, and the shins are almost perpendicular to the ground. (I will try to attach some photos of competitors performing squat in various, often extreme techniques, or rather footprints).
Especially with a wide footbase, the movement in the knee joints and the lower part of the ridge is minimal and the pressure is mainly on the movement in the hip joints.
I have encountered many questions about how the knees are going forward. This is a wrong way to perform a squat in powerlifting. Note that the more the knees go down and the angle in the knee joints is sharper, the lower the butt should be left to descend to the required depth, as the protruding knees also lower the ceiling below which the upper thigh should be lowered. (Here / below I will also attach a picture illustrating this issue).
To be sure, I repeat the knees remain almost in one place, and the shins are located perpendicular to the ground.