Squat help

[Hiphopharry]

Been training for 10+ years now, 6', 170 lbs, 7% bf, 33 y.o. Bench 305, but my squat is well.. squat. I know I'm not doing it right, I tried to look at technique, "going into the hole", box squats, all that, but for some reason, my knees just won't let me! I feel like I am going to fall backwards, and the front of my feet, (my toes) actually come up off the ground! I tried to correct the problem of leaning too far foward, but now it seems I am too far backwards! I tried a belt, no belt, in the hole, on a box, plates under the heels, ass to heels (that was not good), half squats, all of it. I have these long legs and in order to get my knees from going past my toes, I almost fall backwards. Any help would be appreciated. Going deep not only pulls on my knees, but when I do I feel like I can't get the weight up, even with light weights! Thanks Bros...

[raw12]

try getting a trainer to watch you squat then maybe he could correct you.

[Doc.Sust]

try getting a trainer to watch you squat then maybe he could correct you.

terrible idea. most trainer dont know how to squat properly

[Doc.Sust]

Been training for 10+ years now, 6', 170 lbs, 7% bf, 33 y.o. Bench 305, but my squat is well.. squat. I know I'm not doing it right, I tried to look at technique, "going into the hole", box squats, all that, but for some reason, my knees just won't let me! I feel like I am going to fall backwards, and the front of my feet, (my toes) actually come up off the ground! I tried to correct the problem of leaning too far foward, but now it seems I am too far backwards! I tried a belt, no belt, in the hole, on a box, plates under the heels, ass to heels (that was not good), half squats, all of it. I have these long legs and in order to get my knees from going past my toes, I almost fall backwards. Any help would be appreciated. Going deep not only pulls on my knees, but when I do I feel like I can't get the weight up, even with light weights! Thanks Bros...

video tape yourself and post it, it makes no sense that you cant get up with light weight

quick summary of how to squat,first part of the movement is to sit back, and push you knees out.stance should be medium to wide with toes pointed out. you need to use flat soled shoe like chuck taylors, any shoe with a heal will push you forward. also knee wraps, get a pair!! that will help. here is a step by step

1 bar position,
VERY important, th bar should lay right in the groove on your scapulas. not on you neck, and not any lower or it will cause you to use alot of lower back

2unrack weight, get your stance. practice this, it should only take 3 steps total to do this if you are walking the weight out. if you use a monolift like me, you dont walk anything out

3 deep breath into your stomach flex you abs into the belt

4,arch your back, sit backwards, as you sit back, push you knees out, your knees should NOT move fwd!!!! if they are you squating wrong, (practice technique by standing 2inches in front of a wall, squat down, if your knees hit the wall you arent doing it right) hold your arch through the whole lift,keep going down until you break parallel, . flex your hips , squueze your glutes and push the weight up

[Doc.Sust]

the best solution is to get a powerlifter who knows how to squat show you and watch video's of people squating properly