Random health and exercise thoughts - Page 2666
I think this is pretty damn solid technique. You manage to stay very upright and your torso does not bend in any way.
The bar path moving forward when you're coming out of the hole is just an effect of the butt rising first and shooting back, which in has you leaning forward a bit more making the bar shift forward as well. Nothing to worry much about now, but it can lead to excessive forward lean when the weights get heavier.
Lifting shoes will take care of most of this by helping you to stay even more upright and pushing of your heels. It's almost impossible to fix your issue flat shoes and your current sit straight down technique unless you have crazy ankle dorsiflexion to let the knees travel further forward but still keep the weight on the mid foot / heel.
Most really strong squatters let their butt rise a bit before the chest. Dan Green does it. I think that's just hip drive. You have to learn to still hold the weight over the mid foot / heel and lifting shoes can help with that.
Watch at 1:40
I'm sort of interesting in this.. I don't like switching programs but it seems like a great way to build technique like olympic lifters.