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I've been watching this video series before every workout for the last week and have learned a lot from it. There is so much good information in here. - Pushing the knees out instead of forward : This alone basically eliminates the knee pain I was feeling before. I always read "don't let knees shoot forward, sit into the squat", I never understood what that really meant until now. - Keeping the arch in your back: I now pay special attention to this area to check for form issues. - Keeping the head high: This just works so much better for me than keeping a neutral position. Previously I had been following rippetoe's low, ATG style squats and had persistent knee pain issues. I think that everyone should experiment with different techniques, there is no one size fits all. And when you come across a really good video like this one, be ready to watch it a few times in order to really take in everything.
Rippetoe advocates the low bar squat in Starting Strength, and recommends looking down while you squat because it helps provide a cue for proper depth and for remembering to drive with the hips. The high bar squat has a lower emphasis on hip drive, and the best mental cue is probably to think of driving your chest up instead, which a raised neck is better for.
I really enjoyed this series. I honestly think lifters of any standard could benefit from setting aside 30 minutes to watch & listen to the squat being dissected and applying that knowledge to themselves, I've certainly already identified improvements for myself! Thanks guys.
Everyone says something different about almost every single aspect of the squat (and deadlift). Take it all in, experiment, and find what works for your body mechanics.
Rippetoe gives the queue of keeping a tennis ball between chin and chest, is probably a good queue for beginners. as this guy said, 'when the weights get very heavy'
Rippetoe says to keep your head in line with your body. That results in looking down as you squat, but the objective is to keep your spine (back and neck) straight/neutral, not to look down at the floor.
they both work. There was an interview with Jim Wendler and Mark Rip discussing about that issue. As long as u drop ur hips first, knees track over toes and keep ur back straight, it should be fine. I personally like keeping my head up.
I wanna know why there is so much conflicting info out there all purporting to teach you how to squat correctly. For instance, Rippetoe says looking up is a big no no and that looking DOWN is correct, that it almost automatically fixes depth issues.
+Brian Flatt I got better at my levels of strength when I left my head more neutral and a bit down and looked about 20' out in front of me. They say it is a more natural alignment of the spine. I found when looked up with my head back like that, I was less focused and spaced out, or was so tight by the time I hit bottom that I would lock up and not be able to rise. Basically put, we are all different and what works is what works. I've seen some of the crappiest form lifters in the gym, go into a meet and kick ass. There are some general form rules to follow, but if what you are doing isn't hurting the lifts or your body, then do it.
I think I'd rather listen to a record holder experienced powerlifter rather than a old man with a pot belly. Rippertoe is not the only person how to squat,in powerlifting,individual lifter have their own unique way to squats
because this guy's are teaching people how to squat as a powerlifter ..completely different from an Olympic lifter ..Rippetoe teaches a powerlifting squat not an olympic squat ..two different ways of squatting
Hehe, the leg press machine. Just a side-note, Rippetoe doesn't say you should be doing high-bar squats. He simply doesn't advocate for raising your head to "pinch the bar" with your traps. He says your arms should be holding the bar in place against your back.
I really like the instruction on this video. But I have a few caveats. The high bar placement and narrower stance they have him do will be quad dominant and encourage him to tip forward. For maximal lifts why not teach low bar placement and wide stance box squating from the get go? I would also have a much narrower grip on the bar to help pinch my shoulder blades back even more for a tighter feel and more muscle to act as a shelf. There might be a really good reason why they aren't doing these things and if so I would be interested to know why.
Quad dominance has nothing to do with stance and everything to do with recruitment patterns. Sure, widening your stance will shift the emphasis toward the adductors and hamstrings, but think about it: it's still a squat. You can't get away from using your quads in a squat. They are a prime mover. If someone is quad-dominant, then they probably have a strength imbalance that needs to be corrected. When I squat, I do Olympic squats with a high bar position and shoulder-width feet. My quads almost never get very sore though. Instead, it's my glutes that are killing me over the next couple days.
I had to smile at that point, too. I just started again doing strength training, and basically started out with an empty bar. Nevertheless one of THE most useful video series on YT. Would love to see that on deadlifts as well some day. In some points it's differing from the way it is described in Starting Strength, guess I will have to find out what works best for me when I get to real weights.
OMFG! That one little tip about keeping the head up 20-30 degrees improved my balanced so much that I dont feel like tipping over anymore. Tried 225 2 weeks ago and i couldn't balance great so i stopped about 4 reps in. Thought I was gonna fall over lol. I followed every little detail in all the parts and was doing 5x3 again. Repped it 10 times 3 sets :O. I was shocked as hell. Thank you EliteFTS.
Geared squatting and raw squatting and two totally different things. Old school powerlifters almost never seem to understand that With the increased popularity of raw powerlifting the new school powerlifters are learning how to squat properly Squat like an Olympic weightlifter, if your a powerlfiter u just stop at parallel and use a low bar position. Nothing else changes Go to Juggernaught Training Systems on RUclips to find a good sqaut tutorial
Some people who are new to weightlifting may be mislead by the old saying, "Never trust a skinny chef", it is somewhat logical to apply that proverb to this situation. Just to dispel some common myths, a person's physical appearance does not necessarily define their strength. Just because you have abs does not mean you are strong, just because you have visible muscles does not mean you are strong. This guy is strong, it's just that his strength is hiding under fat. No sarcasm intended.
rippete want you to have neutral position, is not about looking down. you ave always neutral position, you just bend youur whole upper body forward so it just for 3rd person looks like you are looking down. sorry for my english
Wow I learned so many things I was doing wrong in this video, I got depth down, but my technique was shit. No wonder my squat sucked in comparison to my deadlift and my bench, this is a 5 out of 5 video series and I havent even watched the entire series yet!
It sounds like you're doing a high bar squat, try repositioning into a low bar, with the bar sitting just over your rear delts. If the bar is touching your neck, its not a low bar.
it is still confusing. the guy in the video clearly says to look up, past the neutral point. so what he and rippetoe are advocating are poles apart. and as a novice/intermediate observer i am very confused
question for the group - (and I do more high bar style squatting, but I think it applies to both methods) - I've been told that you should keep your head neutral w/ your spine throughout the movement, to avoid excess pressure on the spine over time. I've also heard that you should look up slightly to help keep an upright chest and avoid rounding the back. Any thoughts? I can see pros/cons to both. Or is this just an inherent difference between high/low bar? Thanks, and cheers!
My best advice is to bring your chin in towards the bar, that way your chest will be up and you will have good posture without worrying too much about head placement. Find what works for you. I think Matt has some great pointers in this vid, so if you re watch it you might find something that may help you.
Excellent series. Very informative. However, isn't the main problem with newbs and squatting mobility/flexibility? This is when form goes to shit no matter how much accessory lifting you do.
Here's a crazy idea. Instead of arguing with the gentleman doing the video who obviously has a pretty good idea what he's doing, you pay attention and try to learn something so that 350-400 or whatever your bullshit squat is takes off and goes somewhere.
Any reason why Rippetoe suggests looking at the floor during the squat for hip drive? I've never tried it, but looking up seems much more logical to me for the reasons stated in this video.
i cant even do bodysquats what can i do i need help i squat in a smith machine but i want to squat in a barbell i tried but failed i cant do bodysquats
thanks for these videos, I found going through these very useful. Visually, looking at the bar placement, this looks like a high bar squat bar placement initially, but then later it looks like it could be a low bar; I think this is just the camera angle, but could you verify if this is intended for high or low bar squat technique. Thanks!
Neither one is “best”, you should be able to learn something from everyone. It’s like when people ask who is the best guitar player. No one is best, some just translate to some folks better.
Not really... babies have completely different body mechanics to an adult - notably, a larger head (proportionately), which acts as a counterweight allowing them to sit back further.
this guy has little squatting experience? He squats 10x better than anybody at my gym minus myself and one other guy. I would LOVE to see you analyze a random guy from my gym. IT would be HILARIOUS.
Hey, have you heard of "Musclegend" (look on Google)? There you can watch a great free video explaining how to build noticeable muscles very fast. This made it easier for James to break through his body building plateau and thus grow chiseled lean muscle mass without fat very quickly. Perhaps it will help you out also...
Am enjoying your classes so far, the rhythm is usually just right (this one was a bit too slow and I spent a good amount of time in child's pose because my hips just couldn't take the longer stretches. Work in progress!), I like the atmosphere, and I always feel looser at the end. However I've run into a rather frustrating problem with my knees in the quad stretch poses, as the yoga mat is just not cushy enough for my knees to rest on the ground without being in a lot of pain (it's like the bone is grinding into the ground). I have a cushier mat that's too stretchy for yoga, that I fold in and swap in and out, but it disrupts the flow a lot. Wonder if anyone's ever done yoga with knee pads on? I probably could get a more cushy yoga mat, but I have to double-fold my other mat to really get enough padding, so I'm afraid that still wouldn't be enough.
It the squat technique presented suitable for bodybuilding training (i.e. quad mass and strength)? Or should the bodybuilding squat be more up and down (instead of down/backwards and up/forward as instructed here) with knees driven more to the front?
I am very confused after watching this video, rippletoes videos and stronglifts video ? I am not sure which technique is best to do. I am stuck on the same weight and find it hard to push through !
Hey, this advice is awesome. I think for the most part, my form matches what you explained. I have a problem with the bar though. When I squat, my back and legs can handle the weight fairly well, but my traps hurt tremendously where I set the bar on them. Occasionally, the bar also bruises the back of my neck. I don't have a lot of muscle on my upper back, but I'm not sure if that is the issue, or if I am positioning the bar wrong on my traps. How would you tackle this issue?
I can't box squat in my gym, I can only use the standard bench. Is the technique outlined in this series applicable to normal high bar ATG squats? Any need to change anything? I feel like there would be a difference in catching yourself without the box.
Yes i feel the same lol ! Very confused on my squat form. I am reading and watching stronglifts, rippltoe and this one and very confused about what is right ?
A baby's body shape, or morphology, is very different from an adult. A baby's legs are not in the same proportion to the body as an adult, their joints are in some instances not fully formed and capable of very different movement. So comparing a baby's squat to an adult's squat is an apples to oranges comparison.
Not for raw powerlifters. This is for multiply geared lifters who sit back. Look at how the elite raw lifters squats and you see that sitting back is not a thing really.
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www.elitefts.com/
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Man - just wild the world we live in. Literally just watching an 1100 lb squarter teaching the squat for free at home - the info available
Is amazing
I've been watching this video series before every workout for the last week and have learned a lot from it.
There is so much good information in here.
- Pushing the knees out instead of forward : This alone basically eliminates the knee pain I was feeling before. I always read "don't let knees shoot forward, sit into the squat", I never understood what that really meant until now.
- Keeping the arch in your back: I now pay special attention to this area to check for form issues.
- Keeping the head high: This just works so much better for me than keeping a neutral position.
Previously I had been following rippetoe's low, ATG style squats and had persistent knee pain issues. I think that everyone should experiment with different techniques, there is no one size fits all.
And when you come across a really good video like this one, be ready to watch it a few times in order to really take in everything.
Since when does rip advocate atg squats?
@@jasonfleenor haha if he thinks rippetoe preaches "atg" i wonder how high above parallel OP is squating
This is the clearest and most concise explanation of proper squat form I've found. Thank you so much for sharing your expertise!
Rippetoe advocates the low bar squat in Starting Strength, and recommends looking down while you squat because it helps provide a cue for proper depth and for remembering to drive with the hips. The high bar squat has a lower emphasis on hip drive, and the best mental cue is probably to think of driving your chest up instead, which a raised neck is better for.
This is a very good point and observation.
This is a comment.
I really enjoyed this series. I honestly think lifters of any standard could benefit from setting aside 30 minutes to watch & listen to the squat being dissected and applying that knowledge to themselves, I've certainly already identified improvements for myself! Thanks guys.
Everyone says something different about almost every single aspect of the squat (and deadlift). Take it all in, experiment, and find what works for your body mechanics.
I am no expert and was reading Rips point to look down. He was adamant about that. Thank God I finally am seeing these videos.
Rippetoe gives the queue of keeping a tennis ball between chin and chest, is probably a good queue for beginners. as this guy said, 'when the weights get very heavy'
Rippetoe says to keep your head in line with your body. That results in looking down as you squat, but the objective is to keep your spine (back and neck) straight/neutral, not to look down at the floor.
they both work. There was an interview with Jim Wendler and Mark Rip discussing about that issue. As long as u drop ur hips first, knees track over toes and keep ur back straight, it should be fine.
I personally like keeping my head up.
Links to this series should be on banners at the entrance of every gym
I wanna know why there is so much conflicting info out there all purporting to teach you how to squat correctly. For instance, Rippetoe says looking up is a big no no and that looking DOWN is correct, that it almost automatically fixes depth issues.
+Brian Flatt I came to the comments looking for this once he got to the "look up" part.
+Brian Flatt I got better at my levels of strength when I left my head more neutral and a bit down and looked about 20' out in front of me. They say it is a more natural alignment of the spine. I found when looked up with my head back like that, I was less focused and spaced out, or was so tight by the time I hit bottom that I would lock up and not be able to rise. Basically put, we are all different and what works is what works. I've seen some of the crappiest form lifters in the gym, go into a meet and kick ass. There are some general form rules to follow, but if what you are doing isn't hurting the lifts or your body, then do it.
I think I'd rather listen to a record holder experienced powerlifter rather than a old man with a pot belly. Rippertoe is not the only person how to squat,in powerlifting,individual lifter have their own unique way to squats
because this guy's are teaching people how to squat as a powerlifter ..completely different from an Olympic lifter ..Rippetoe teaches a powerlifting squat not an olympic squat ..two different ways of squatting
I say keep your head in a natural position.
Best explained technique, THANK YOU!
Hehe, the leg press machine.
Just a side-note, Rippetoe doesn't say you should be doing high-bar squats.
He simply doesn't advocate for raising your head to "pinch the bar" with your traps.
He says your arms should be holding the bar in place against your back.
I really like the instruction on this video. But I have a few caveats. The high bar placement and narrower stance they have him do will be quad dominant and encourage him to tip forward. For maximal lifts why not teach low bar placement and wide stance box squating from the get go? I would also have a much narrower grip on the bar to help pinch my shoulder blades back even more for a tighter feel and more muscle to act as a shelf. There might be a really good reason why they aren't doing these things and if so I would be interested to know why.
Quad dominance has nothing to do with stance and everything to do with recruitment patterns. Sure, widening your stance will shift the emphasis toward the adductors and hamstrings, but think about it: it's still a squat. You can't get away from using your quads in a squat. They are a prime mover. If someone is quad-dominant, then they probably have a strength imbalance that needs to be corrected. When I squat, I do Olympic squats with a high bar position and shoulder-width feet. My quads almost never get very sore though. Instead, it's my glutes that are killing me over the next couple days.
Rip was probably referring to the low bar, which needs a different head position in order to stay in alignment with the spine.
New to squatting here, will give all this a shot. I have the same mistake of looking down as well.
I had to smile at that point, too. I just started again doing strength training, and basically started out with an empty bar. Nevertheless one of THE most useful video series on YT. Would love to see that on deadlifts as well some day. In some points it's differing from the way it is described in Starting Strength, guess I will have to find out what works best for me when I get to real weights.
you don't need to. As long as the sequencing is right. Hips back first, then ur knees can track over if it needs to.
@911Sanitarium no, he had the bar on his traps which make it more of a high bar
all good points, once you start doing anything over 200 lbs its technique that really helps.
Technique at any weight really helps. Honestly I think muscular strength and technique go hand in hand
This random person who has supposedly little-to-no experience squatting gets a 405 his first time? Bullshit.
They didn't say it's his first time squatting. He's comparing him to competitive powerlifters
Cory Blood
1: "We're gonna take a guy that has minimal experience in the gym." 2: "...a guy who just has a little bit of experience in his squats."
bloodskid I took it as minimal compared to professional powerlifters
bloodskid also the guy probably weighs a lot
Such an effective series of video!
OMFG! That one little tip about keeping the head up 20-30 degrees improved my balanced so much that I dont feel like tipping over anymore. Tried 225 2 weeks ago and i couldn't balance great so i stopped about 4 reps in. Thought I was gonna fall over lol. I followed every little detail in all the parts and was doing 5x3 again. Repped it 10 times 3 sets :O. I was shocked as hell. Thank you EliteFTS.
Try a wide stance squat but with a small amount of sitting back. Hamstrings can be trained directly with romanian deads.
Geared squatting and raw squatting and two totally different things. Old school powerlifters almost never seem to understand that
With the increased popularity of raw powerlifting the new school powerlifters are learning how to squat properly
Squat like an Olympic weightlifter, if your a powerlfiter u just stop at parallel and use a low bar position. Nothing else changes
Go to Juggernaught Training Systems on RUclips to find a good sqaut tutorial
what a sweet man to provide this information!
Damn! I remember this! I thought it was lost forever!
Some people who are new to weightlifting may be mislead by the old saying, "Never trust a skinny chef", it is somewhat logical to apply that proverb to this situation. Just to dispel some common myths, a person's physical appearance does not necessarily define their strength. Just because you have abs does not mean you are strong, just because you have visible muscles does not mean you are strong. This guy is strong, it's just that his strength is hiding under fat. No sarcasm intended.
Thanxx a lot Matt..Squatted with best form of my life
this is some good stuff right here, thank you!
First time I think I’ve heard someone say to look up 🤔 traditional thinking says to keep spine neutral.
lol @ the guy pissing in the background in 2:07
rippete want you to have neutral position, is not about looking down. you ave always neutral position, you just bend youur whole upper body forward so it just for 3rd person looks like you are looking down. sorry for my english
Awesome video Matt
Wow I learned so many things I was doing wrong in this video, I got depth down, but my technique was shit. No wonder my squat sucked in comparison to my deadlift and my bench, this is a 5 out of 5 video series and I havent even watched the entire series yet!
It sounds like you're doing a high bar squat, try repositioning into a low bar, with the bar sitting just over your rear delts. If the bar is touching your neck, its not a low bar.
Very informative series!
Holy shit!! Is that Dennis Cornelius??
Ripptoe teaches a low bar squat though, as well.. This one is more of a hybrid
best advice ever, i didn't use to take into account your head when squatting now i do
fantastic video thanks!!!
it is still confusing. the guy in the video clearly says to look up, past the neutral point. so what he and rippetoe are advocating are poles apart. and as a novice/intermediate observer i am very confused
Very informative video, it helped a lot
but rippletoes says that you need to look down while squatting. this is confusing.
Just found that video. Thanks for telling me about it.
question for the group - (and I do more high bar style squatting, but I think it applies to both methods) - I've been told that you should keep your head neutral w/ your spine throughout the movement, to avoid excess pressure on the spine over time. I've also heard that you should look up slightly to help keep an upright chest and avoid rounding the back. Any thoughts? I can see pros/cons to both. Or is this just an inherent difference between high/low bar? Thanks, and cheers!
My best advice is to bring your chin in towards the bar, that way your chest will be up and you will have good posture without worrying too much about head placement. Find what works for you. I think Matt has some great pointers in this vid, so if you re watch it you might find something that may help you.
I do high bar and I like to look up slightly. It helps keep my chest up and improves my lift!!
Their biomechanics are not comparable. Shorter relative femur/tibia length.
amen to that. not everything is about aesthetics.
I like how jonnie candito takes only 1 minute to explain how to squat
idiot
I've been doing this to remedy the pain, and it works. I was worried it was form related.
It this more of a mid bar position. Not quite high and not low?
In Starting Strength, Mark Rippetoe says not to look up as it puts your spine in a dodgey position... So...?
Excellent series. Very informative. However, isn't the main problem with newbs and squatting mobility/flexibility? This is when form goes to shit no matter how much accessory lifting you do.
Because the curve of your upper spine tends to follow the direction of your neck.
Here's a crazy idea. Instead of arguing with the gentleman doing the video who obviously has a pretty good idea what he's doing, you pay attention and try to learn something so that 350-400 or whatever your bullshit squat is takes off and goes somewhere.
to avoid hyperextending the cervical spine
Look up "Strength Camp" RUclips channel. The man's name is Elliot Hulse.
He has a video series on how to Deadlift. :)
great video!!! Even for experienced .
Matt winning ? that is the coolest name! XD
Any reason why Rippetoe suggests looking at the floor during the squat for hip drive? I've never tried it, but looking up seems much more logical to me for the reasons stated in this video.
i cant even do bodysquats what can i do i need help i squat in a smith machine but i want to squat in a barbell i tried but failed i cant do bodysquats
thanks for these videos, I found going through these very useful. Visually, looking at the bar placement, this looks like a high bar squat bar placement initially, but then later it looks like it could be a low bar; I think this is just the camera angle, but could you verify if this is intended for high or low bar squat technique. Thanks!
This is very different from how Dave Tate teaches the squat. Which one is the best one?
Neither one is “best”, you should be able to learn something from everyone.
It’s like when people ask who is the best guitar player. No one is best, some just translate to some folks better.
nice phrase organization skill
Not really... babies have completely different body mechanics to an adult - notably, a larger head (proportionately), which acts as a counterweight allowing them to sit back further.
great stuff
this guy has little squatting experience? He squats 10x better than anybody at my gym minus myself and one other guy. I would LOVE to see you analyze a random guy from my gym. IT would be HILARIOUS.
Hey, have you heard of "Musclegend" (look on Google)? There you can watch a great free video explaining how to build noticeable muscles very fast. This made it easier for James to break through his body building plateau and thus grow chiseled lean muscle mass without fat very quickly. Perhaps it will help you out also...
Am enjoying your classes so far, the rhythm is usually just right (this one was a bit too slow and I spent a good amount of time in child's pose because my hips just couldn't take the longer stretches. Work in progress!), I like the atmosphere, and I always feel looser at the end. However I've run into a rather frustrating problem with my knees in the quad stretch poses, as the yoga mat is just not cushy enough for my knees to rest on the ground without being in a lot of pain (it's like the bone is grinding into the ground). I have a cushier mat that's too stretchy for yoga, that I fold in and swap in and out, but it disrupts the flow a lot.
Wonder if anyone's ever done yoga with knee pads on? I probably could get a more cushy yoga mat, but I have to double-fold my other mat to really get enough padding, so I'm afraid that still wouldn't be enough.
Bro what the fuck are you talking about 😂
Reminds us that real experience takes a very long time to acquire
Personally I don't really see the logic in how the angle of your neck affects your back, unless it's forced in any direction.
Quick question: I know this is a box squat but is the squat being demonstrated in the vid High bar or low bar squat (Technic) ... Im unsure
It the squat technique presented suitable for bodybuilding training (i.e. quad mass and strength)? Or should the bodybuilding squat be more up and down (instead of down/backwards and up/forward as instructed here) with knees driven more to the front?
It's for low bar squat, this is a high bar squat.
I am very confused after watching this video, rippletoes videos and stronglifts video ? I am not sure which technique is best to do. I am stuck on the same weight and find it hard to push through !
thanks for video
Hey, this advice is awesome. I think for the most part, my form matches what you explained. I have a problem with the bar though. When I squat, my back and legs can handle the weight fairly well, but my traps hurt tremendously where I set the bar on them. Occasionally, the bar also bruises the back of my neck. I don't have a lot of muscle on my upper back, but I'm not sure if that is the issue, or if I am positioning the bar wrong on my traps. How would you tackle this issue?
Contract your upper back before getting into position under the bar. And let the bar be supported by your contracted muscles
I can't box squat in my gym, I can only use the standard bench. Is the technique outlined in this series applicable to normal high bar ATG squats? Any need to change anything? I feel like there would be a difference in catching yourself without the box.
Thought he said his name was Matt Winning, which is true though.
not sure how looking down has anything to do with arching your back
Rippetoe is a genuis and all but come on this guy squated 1100 LBS
Do you think it's because it's a natural movement we just know by instinct, but are programmed out of us by our lifestyles?
Yes i feel the same lol ! Very confused on my squat form. I am reading and watching stronglifts, rippltoe and this one and very confused about what is right ?
They're pretty much the muscles in front of your stomach and lower vital organs.
He's not a personal trainer. He's a strength coach
Clearly you missed the part where he said hes matt fucking wenning 1100lbs world record holding squatter
Okay, how do you check all of this without someone else there? Like when you're alone...
what would you recommend for someone who has mobility issues in the thoracic and lumbar region?
he must be a powerlifter..commonsense dude..commonsense..its golden
Excellent video, but does he squat deep enough?
I'm pretty sure it's because here he's doing high bar squats
If you keep making strength gains.. I don't think it matters. If its not broke don't fix it?
great
don't you dare question Rippetits method
👍
Very pro stuff. Thank you. This movement is better done correctly. Found your advise useful and reassuring, although not a bodybuilder.,👍
A baby's body shape, or morphology, is very different from an adult. A baby's legs are not in the same proportion to the body as an adult, their joints are in some instances not fully formed and capable of very different movement. So comparing a baby's squat to an adult's squat is an apples to oranges comparison.
Not for raw powerlifters. This is for multiply geared lifters who sit back. Look at how the elite raw lifters squats and you see that sitting back is not a thing really.
no you keep your knees behind your toes not past them