Questions from Squat RX # 2

[gable]

I could feel myself starting to GM out of the hole yesterday when I got to my last 2-3 sets. I would really try to keep my chest out, and head up to help drive through my heels, but I could feel myself pulling forward a bit, and the pressure was trying to move to the balls of my feet as opposed to my heels.

Perhaps I am not sitting back enough? I do squat in a power rack (cage), and I also use a Manta ray.

Could the Manta Ray affect that, due to the bar placement change?

Also, the stretches you recommend such as dislocates, etc. Should I do those only on squat days, or every day?

Thanks, and keep the videos coming.. I watch them all the time, such a wonderful wealth of information.

[Boris]

A Manta-Ray puts you in position for a very high-bar squat, which means you need to squat more upright and hips will not travel as far back as you might with a low-bar squat. It's pretty simple reasoning if you saw it visually and I've had a lot of questions over this and maintaining balance lately - I will probably make a video on it soon.

So, long story short ---> high bar = more upright, knees tracking forward more, hips travel in a straighter up and down path
low bar = more forward lean, less forward tracking of knees, hips move back farther

...and if you are doing full squats (atf, atg, etc..), your hips will end up closer to the body and you will need to maintain a more upright upper body, so, generally speaking, full squats = high bar position.

[gable]

I do full squats, so it sounds like the Manta Ray is ok, I just need to focus on my form a bit more.

Thanks for the advice.