There are so many methods available to help your squat. These are also the methods that many get confused with, so lets keep this simple.
1 – Foot positioning
Foot positioning like every other part of a squat is totally dependant on your biomechanics.
Straight forward toes or toes out, there is no right or wrong, only what suits the position your knees and hips hinge to keep you in your strongest position.
Normally if it feels weird or wrong, your right. Find the right position that suits you and is comfortable.
The right foot position will give you a stable base and allow the correct joint mechanics for movement from the ankles and hips.
Ankle mobility is generally the number 1 problem I come across when working with clients, so mobility drills are a must.
Joe DeFranco, top Strength & Conditioning coach has designed two superb mobility drills which are excellent as a warm up for training sessions or great to be used within sessions. These are the Agile 8 and the Limber 11.
2 – Bar position
High or Low bar squats again totally depend on the individual.
Its an argument that has been debated more times than can even be imagined.
High bar sees the bar settle on the traps and low bar about 2-3 inches farther down the back.
Find what suits you best and work with it.
If you want to compete at powerlifting, low bar will suit better with less torque having to be produced through the knee and hip whereas a crossfitter will squat high bar.
Personally I go high bar. I’ve squatted my heaviest in this position, mainly because I find low bar very uncomfortable and it really destroys my elbows.
Greg Nuckols wrote a fantastic article on this exact argument and here it is:
Squats are a fantastic exercise. An exercise that should be a staple in every programme.
I’ve always loved squatting and after two knee operations the first thing I wanted to get back to was the rack.
I’ve had to change position after each knee operation to allow my knees not to be under too much pressure, but the adjustments have worked.
Find the positions that work for you.