One thing I would mention is that looking up while you squat is not a good idea.
Raising up your head will knock your upper and lower back out of position, and disable your hip drive. Look at the ground, about ten feet in front of you, and you'll find that your back will be safer and you'll be able to engage your glutes and hamstrings out of the hole.
I'd also put the pins on the rack down a notch. You're tiptoeing the bar out of the rack, and that's dangerous. You stand a chance of falling back. It's better for it to be a little low than a little high.
Your speed for the speed squats is fine. Good luck with the program.
One thing I would mention is that looking up while you squat is not a good idea.
Raising up your head will knock your upper and lower back out of position, and disable your hip drive. Look at the ground, about ten feet in front of you, and you'll find that your back will be safer and you'll be able to engage your glutes and hamstrings out of the hole.
I'd also put the pins on the rack down a notch. You're tiptoeing the bar out of the rack, and that's dangerous. You stand a chance of falling back. It's better for it to be a little low than a little high.
Your speed for the speed squats is fine. Good luck with the program.
All great tips I will try next lower day, thanks for the comment gordonrumble
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yea lookin solid ellsbells, i remember in highschool they always emphasized looking up, but that was just to make sure that you are keeping your chest up. so if you keep your chest up and abs tight then you wanna keep your head forward but not too far down or it can hyperextend your spine, just like if you are doing lat pulls or military press behind your head. and putting it up can do the same thing... i know they always say that when it comes to doing bent over rear lat raises or bent over rows to not look at yourself in the mirror to make sure you are still there...from what i've learned while studying for my ACE PT test.
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