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Originally Posted by MatterOverMind
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Originally Posted by CarnalSalvation
What kind of squat form are you using? (in general)
How far are the knees tracking forward?
How far are you sitting back?
Where do you carry the bar?
Where do you grip the bar?
Where do you "stick" on missed squats and DL's?
Height/Weight?
If you can answer that stuff, I can respond better.
I can tell you this much regardless of that info, it's almost certainly your form. There is no way you're pulling mid 400's and aren't strong enough to squat more than you bench. That shows plenty of posterior chain strength, which means someplace, shit's going haywire. If I had to guess, I'd say you're "accordian squatting". More or less just folding at every possible juncture, ankles, knees, waist, etc.
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Well, I do more of an Oly style squat, as I don't have the flexibility for PL squats. I'm 6' and 225ish and I miss squats at the bottom and DLs just off the ground. As far as the rest of the info, I suppose a video would be best. I'll get one up in the next day or two and let you see for yourself.
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Normally a power squat requires much less flexibility than an Oly squat. You need to have really flexible hips to sink a widestance power squat, but it can be done more easily than learning proper highbar form. A video would really help. Until then, here is a basic rundown.
1. Take your time setting up. Pull your shoulder blades together, work the bar into your trap shelf, sort of pull the bar down across your back like you're trying to bend it. Keep the elbows in, you want them under the bar, not behind it, pushing you forward.
2. Take a huge breath in, distend belly (into belt if you use one) and unrack. Assuming you walk it out, make this as concise as possible. 2 steps and an adjustment tops.
3. Eyes up, start to push the ass back. Keep the lower AND upper back tight and arched.
4. Just before you're about to GM, really push your knees out or as Coan said "open up the groin" this allows you to sit "between" your legs and lets you really get that ass back without folding in half.
5. Keep the bar over the heels at all times, even if it means forward lean. If you are power squatting, the closer your shins are to perpendicular to the floor, the better (mine are perfect in that regard).
6. DO NOT drive with the heels out of the hole. Throw your head/shoulders back like you're trying to toss the bar off your shoulders, and thrust your glutes/hips foward.
It's all back/foward, never up/down.
The weaknesses you listed, especially with a narrow stance, highbar squat, sound like quad/glute problems.
Hopefully that's some help until you get a video up (finally seeing their utility!). We'll figure this shit out and have you squatting like a champ in no time.