(Assisted) Squat - Hip Position And Center of Gravity

Hello guys,

when i do the assisted (or normal) squats, i notice a painless click in one of my knees. I noticed that i can avoid it by varying the tilt in my hip (striving for posterior tilt) and the point in the sole of my foot where i concentrate my weight (on the heel).

Would posterior pelvic tilt (with a straight back) and weight on the heel be the correct technique for simple squats?

Background info: my hip is a bit uneven, which i'm trying to correct.

Thanks,

C.

I'm no coach, but I know that PPT is not good for loaded squats. A PPT in the bottom of a loaded squat is essentially a butt wink, which should be avoided. The spine should be neutral, or even go for a very slight APT in a deep squat if your hip mobility is THAT good. The reason for a slight APT is that when you get up with very heavy weight on the shoulders, the natural instinct is to round the lower back to compensate. A slight APT helps prevent that. All that's being said is for loaded squats. For bodyweight squats, the requirement is much lower. A rounded back wouldn't be a big problem. But a neutral spine is always better. 

As for the center of gravity, I prefer somewhere between midfoot and heel. That gives a larger foot base, and wider margin for adjustments if needed.

Hey Carlos,

Jin is spot on. For squats with no additional weight like this progression, you want to maintain an APT as long as possible. In the very bottom, PPT is inevitable for most. 

Everett it is correct, btw no matter if we are doing bodyweigth or heavyweight work, if you do not have very high ankle mobility it is harder to hold the heels down with straight back.

Thanks guys, i'm so glad i asked this question. First time i hear the term "butt wink". I will keep it in mind for my next session.

Thank you!