Squat Form Check

203.5lbs



This is my form at it's worst because this is an extra set with ~90% of workset weight after I finished the final workset of a heavy Sunday Squat Session.

Click 'Show'before playing the vid.

Your core is looking solid. Depth could be a bit deeper, but I dont think you should worry much about that because of your back issues. Right now, you're cutting it off at the right depth for your back to handle. It'd be good for you to get your hips a little more mobile.

@cha,

Thoughts on the above?

Also, I'm freaky tall (6'7") so traditional deadlift is hard to do without back rounding. Here I'm doing sumo DL and still have some back rounding.

Any thoughts on how to fix this?

Thanks Cha! My entire focus during the lift is on my core and keeping chest up! The tightening of obliques and locking the core still takes a bit of effort but it's becoming second nature.

You're going a little too deep. Your back is getting loose near the bottom because your core is getting a little loose because its deeper than you should go with your current hip mobility/core strength.

Your height is not the problem. I know a guy who's about your height and lifts at 198 in USPA. He can DL more than me - I've seen him pull 567 without rounding his back.

Your problem is your core & glutes are too weak for the weight that you're pulling. That's why your back is rounding. See Snitch's log the past several weeks for ideas on fixing it.

My last 3 PCs of a 5x3, 165#.

Mario,
In addition to what Cha said, you may want to start over with your DL.

I don't know whether you should pull sumo or conventional. Here's an article that can help you decide http://articles.elitefts.com/trainin...one-structure/

Regardless of how you pull, from the video you are not setting up correctly, you are not starting your pull correctly, and when you do pull, your hips shoot high, the bar drifts away from you and then you actually lose your footing and take several mini steps.

Could I please get some pointers on my squat? Would like to get the errors smoothed out before going heavier than 135.

Apologies for sorta crappy angle.

I think you're going to struggle moving up - I abandoned a pure Rip-like squat a while ago and have had a lot better form. I'd stay more upright, it will help keep the weight back and balance. You come forward some and I think that looking down is a big reason. I switched to looking up and it fixed my form a ton. I think the way you're squatting, you'll start failing when the weight gets heavier, because you're so far forward with it.

rip is my only frame of reference x_x interested to hear more opinions on if i should switch it up. ty brky.

i weigh ~150 so it's only a matter of time before i plateau and need to eat more.

Clayton,
You have 0 hyp drayhve. Also, as you reach depth your heels come off the ground cause your weight to shift forward, this makes your knees drive forward, then... you guessed it the bar comes forward.

Put some change plates under your heels to help fix the lack of ankle mobility, I'd probably go toe out a bit more- its hard to see.

You don't sit the hips back far enough and you don't work to drive your knees out. Chest position looks good but its about the hips and knees while maintaining a flat back.

Last bit, your wrist position is wrong. Straighten out the wrist and the meat of your hand should be pinning the bar into position. Elbows up.

There is a lot to work on here so choose one thing to start. Wrist fix is :02 but sitting back and working the hip drayhve imo is priority #1. Get the plates out and work with the empty bar- record it and see where your hips are, where the weight is in the foot, and drive your hips out of the hole much harder. Then work in up weight.

Hope that helps.

Thanks shamrock, I will work on hip drive and wrist positioning. Will try to get another form vid posted within the week.

hehe, I was thinking from what I knew of you that was probably close to body weight.

How my deads looking?

I think my hips might be rising too fast, and my back might not be straight enough. Thoughts?

In point # 2, when taking your grip, how much do you bend your knees and how much should you hinge at the hip? This is the part that confuses me the post. I can basically setup with slight hinge and then bending at the knees to reach the bar or hinge almost to 70-80 degree and then slightly bend knees to reach. In both cases I try to keep hips up as much as possible.

In point # 4, I have heard you need to sit back a bit which will lower your hips a bit.

here's a video i posted earlier with 40% of my 3x5 weight.

DL



might as well repost squat @ ~203.5lbs i think. Also posted before.

Hoping to perfect my squats for potential deadlifting! Here are my air squats, please critique

Paging Lord of the Squat. Paging Lord of the Squat.

I don't think he hangs out here. Okay, paging Prince of Squat (Aidan).

I should start putting music to my lift vids, but I'm note a qt...


to be cereal:
don't look straight down like that and with air squats, you need to off set the center of gravity so put your arms out in front of you. both of these will help with keeping that arch in your low back. That putting your hand back there will actually screw with the form.

Thank you! Very constructive. I never even thought about the looking down element. I think I put my hand back there to show my back was straight through my billowy shirt, so next time I'll wear a better shirt to prevent this.

Expect a progress video with new song!

HBBS 140kgx10


Wondering about the knee position on the way up. Been working hard to drive my knees out on the way down but I don't think I am strong enough to maintain it on the way up. This has killed my calves and it was less painful to bring my knees in so I don't want to learn this **** motor pattern.

I don't like what you do at the bottom, where you come forward some with your upper body. This will be problematic when the weight gets heavier. I know from experience.

It's easier to balance with weight too ime, so things might smooth out then.

Your back looks a little rounded on the squats, I don't think you're setting up tight enough.

Squats, from this angle, it looks like you come forward with your upper body. Look up instead of down and keep back on your heels. Keep the chest up the whole time.

Angles should be straight to the side. Please have your cameraman keep it steady, instead of going up and down with you.

First time ever HBBS: form check?