So, as a (brand) new squatter I have watched / followed Scott's videos re : proper warm-ups and stretches (both lower and upper body), and I am pretty confident that flexibility is not a major issue for me (although I could always improve, of course!).

What I cannot seem to "get" is that when I'm going downward it "feels" like my feet and ankles are somehow impeding my progress, or I want to lean forward due to my foot position. I AM definitely getting "ass to grass", but the balance during that motion (going down) is just a very "odd" feeling--I don't know how else to describe it. I try to keep chest up, neutral spine, etc....the UP motion seems to be better / easier for my body! (although logic would say otherwise)

Is this normal for a new squatter? I felt no issues or pain / stress, but it felt as if my feet "wanted" to point outward more than what I have seen others do. There are two "factors" that I also noticed which may affect my personal situation :

1) The whole motion was easier when I removed my shoes. I have a "long-legged distance runner type" lower body, and YEARS of running have deteriorated my arches to where my feet are 100% FLAT...meaning severe OVER pronation! So, I wear shoes (special New Balance for over-pronation) that have reinforced (higher) heels and lower (relatively) balls of the shoe..so squatting with a shoe that already has a "forward" feel is probably NOT a good idea! So, I will now do this exercise in bare feet, or socks-on (if the gym won't allow barefoot).

2) If I allow my feet / ankles to point more "naturally" (around 60 degrees), meaning where they seem to provide the most support, and I continue to train like that (with good form), is there any "danger" of long term issues to my knees / ankles? Honestly, due to my VERY flat feet I noticed that even with 60 degree "outward" foot stance, my ankles were pronating (inward) because they are under the additional stress of the weight. The knees still were maintining the "outward" bend, so that seemed to be OK.

I have just watched the video below (Elliott Hulse), which really makes sense (for me), in terms of going where the feet / ankles "want" to go naturally--but I would appreciate any further advice---especially from someone that also has such extreme over-pronation.

https://www.youtube.com/watch?v=pdWERbUBOc4

Thanks in advance!

Harley

Do whatever fits best for you. Everyone is different, someone needs to have their feet slightly tilted outwards and someone else need them to be straight foward. If you feel like the motion is easier without the shoes, good ! Remove them and squat.
You will notice pain in your joints if there is a problem involved. If there is no issue you should be fine to just stand in what feels natural for you and do the movement. Remember it takes a decent amount of time to get used to any type of exercise, so with experience comes knowledge.

While squatting you want the flattest most rigid option for your feet to produce force off of, meaning, flat soled shoes or no shoes (vibrams are also a good option).

All the things you are experiencing are completely natural for a new squatter as you have never hit that movement pattern before and lack the innate mobility and more specifically, the balance required to maintain the correct posture. In short, practice practice practice.

Your ankles and adductors are likely impeding proper form at greater depths. Tightness of the calves and plantar fascia are causing you to feel off balance and producing more of a forward lean than you require to properly complete the exercise. Additionally, essentially every single person that is starting to squat or exercise in general has lower-cross syndrome and some degree of inflexibility / tightness of the IT band and adductors. The tightness of the adductors are what cause inward caving of the knees, foam rolling and flexibility training are in your future to keep you safe and to effectively execute the exercise.

My word of advice, while you are still experiencing these balance / mobility issues, stick to body weight squatting or better yet focus entirely on mobilizing your lower body before moving forward. The worst thing you can do is load up a bar and try to progress the movement while you're still dealing with immobility and muscular imbalances as it will begin to ingrain a movement pattern that is completely incorrect and cause you to have to relearn it later.

The goal for every new squatter or trainee in general should be complete mobility and mastery of a balanced ATG squat with a completely flat back (no butt wink, no lumbar rounding). Progressing before that would be immature and put a definitive ceiling on future progress due to injury potential or insufficient technique at higher weights.

Thank you both for your advice and input. I will definitely continue my squat training in bare feet (or purchase a flat-soled shoe).

As for any lower body pain / tightness, I followed Scott's static and dynamic stretch routine prior to lifitng, but it does appear that I have some degree of the "lower cross syndrome", not to mention a basic unfamiliarity with this movement. I have done body weight squats in the past, but even the addition of the barbell changes things in terms of balance, etc...

Today (the day following leg training : squats / leg press / leg curl / hamstring curl / BW lunges) I definitelty feel it! Walking up / down stairs and getting out of a seated position to stand-up is a "challenge" now.....but I assume this is to be expected as it's my first ever squat session.

I will continue to use BW (and with dowel rod, in front of mirror) squats and will be patient in my progress....even just the barbell is already presenting a challenge for me. After years ( and literally thousands of miles) of doing wind-sprints / running stairs / weighted runs, I have never felt this kind of sore-ness in my glutes and hamstrings--ever! It's really an eye-opener for me!

As for diagnosing / correcting the lower cross issue, I found the video below--if you have any further recommendations I'd be most grateful if you could reference those as well.

https://www.youtube.com/watch?v=-tV2xTBeH10

I understand and appreciate that I need to put proper form and technique before anything, and leave the ego behind.....

Thanks again for the continued info.

Harley