I have been practicing the squat as squatting has (in the past) caused me knee injury.
I am currently practicing form by doing a wide stance goblet squat with just 30 lbs for 4 sets of 10. I am following these principles...please add or correct me.
- feet about 2-3 inches past my sholders stance
- feet out at 30 dregree angle
- weight under chin
- elbows tucked in
- heel on two 10 lb plates
- stick bum out when going down
- try to go parallel (I'm about .5 - 1 inch away from being able to go parallel due to my ankles)
- elbows touching inside knees
- when coming up, use power in hips and glutes to get up, not knees
- dig heels into floor always to protect knees
- push knees out during the movement
- never lock my knees at the top
What I've noticed is that I have to lean forward to compensate for my long femur bones. If I don't lean forward, I will fall on my bum. I've seen pictures on Bret Contrares' website showing that tall people do lean forward when squatting (if they have a long femur bone).
Any advice welcome. I am trying to perfect this wide stance goblet squat before I try any barbel squats.