Head positioning is important because body positioning often follows the lead of the head. Proper technique cues will depend on what the trainee is doing. If the lumbar is flexing, they probably need to think “HEAD UP!” or “CHEST OUT!” during the lift.
Cued improperly or lacking experience, a lifter who drives the chin (or chest) skyward can force the hips forward prematurely, increasing knee flexion, and actually make things harder than normal – to bring this back to normal, and involve the posterior chain a useful cue is “(weight on/drive with) HEELS!”.
So, what do I do with my head? Very simply, keep your head back and look where you are comfortable. Stay neutral. The answer to all of this minutiae is practice. Novice squatters who are preoccupied with head positioning, posterior chain engagement, outward rotation of the hips, etc. will suffer from analysis paralysis. Practice, a lot of weight and volume, and occasional technical polishing, will work out the fine nuances, including head positioning.
Where You Should NOT Look During Squats.
- NOT at Your Feet. Your body follows your head. If you bend your neck to look down, your upper & lower back will also want to bend. Rounding your lower back during Squat increases risks of spinal discs injuries.
- Also NOT at The Ceiling. Hyper-extending your cervical spine increases risks of spinal discs injuries. It also shifts the weight to your heels which can make you lose balance, and it will make you lose hip power.
The same can be said for any lift. Be it the squat, deadlift, or snatch, you always want to keep your neck neutral, looking ahead and slightly down. Love your neck.
15 minutes to find your 1 RM shoulder press
3 Rounds For Time:
5 Power Snatch
20 Double Unders
wt: 45, 30