Quote:
Originally Posted by Randy Hauer RKC
I thought the squats looked very good for a beginner. But I think you are attempting a power squat groove with an Olympic squat bar position. There is some lumbar rounding at around parallel, but I think it is due to too much torso incline for a high bar Oly squat. If you sit more upright, your knees will have to travel further over your toes. The knees have to move forward on a high bar squat (the bar has to stay plumb over the feet) ... (same with a front squat)
If you want to power squat, you will have to carry the bar lower on your traps, keep the shins more vertical and reach back with your hips. Flat shoes or barefoot is OK for this style, but if you want to Olympic squat, hitting an upright torso is easier attained with a shoe with some heel on it.
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Randy explained some of the differences between the two kinds of squat. Here's a summary:
Power:Sit back Olympic:Sit down
Power:depth parallel Olympic:ATG
Power:Knees over heel Olympic:Knees over toes
Power:feet wider than shoulder Olympic:Feet shoulder width
Power:Bar sits on rear delts Olympic:Bar sits on traps
Power:Back leans some Olympic:Back upright
You have to decide which style you want to do. The power squat is all p-chain while the olympic squat has a lot more quad invovement. Most of the info on the web, like Boris' videos and starting strength is geared toward power squat. The advice "sit back" and "keep your shins upright" doesn't apply to olympic squat.
Personally I do oly squats, but that's because I already do DLs for the p-chain and I'm looking for a more complete movement in the squat. Power squats are more popular because you can lift much more weight, and they are good for people with bad knees. Ultimately the decision is yours to make.