Aaah, I get it now. Thanks!

link to more deadlifts in my log

http://forumserver.twoplustwo.com/sh...2&postcount=86

BB11
Not terrible imo. Few things...dial not a switch off the floor...pull the slack out of the bar and then drive through your heels, not a dynamic movement at the top...dont jerk it up...just stand up and complete the movement smoothly...also you barely get there and you are dropping the weight back down...pause at the top a bit to complete the movement then lower the weight...

Also, I am not a fan of craning your neck...I think you should set your neck in a more more neutral position and shift the focus by driving your chest up and back while simultaneously driving your heels through the floor...if that makes sense.

Agreed, especially the bit about taking a moment at the top to squeeze everything tight. Just practicing getting really core tight on all your warm up sets too.

is it me or do knees not lock out (in set 1)?

HBBS 80x2 paused
HBBS 80x5
HBBS 87.5x2 paused
HBBS 87.5x5

Thanks in advance, guys.

Looks like maybe not enough room between your legs to Squat into, but I haven't been following the changes you've been making closely. Have you filmed a goblet squat in that stance?

I see on your 87.5 paused second rep a slight twist and shift to the left, making me believe what probably indicates a stronger left quad - at least in that moment. You unconsciously shifted to the stronger leg because the body is smart like that.

A front on or rear view would make the shift, if I'm not seeing things, way more obvious. Especially a rear.

So are you saying that I may need to widen the stance or that I need to shove my knees out harder? I'm going to try (and film) some goblet squats in the next squat workout.

I see what you're referring to, but that'd be weird. My left knee is the one that used to hurt. I'd think, if anything, I'd favor the right. I'll get lots of angles of my 87.5x7 work sets on Thursday.

Yes. Could be lack of mobility, lack of space to get between or lack of courage holding you from the last bit of depth. Otherwise looks reasonable.

All at different angles, in the order that I did them.

HBBS 87.5x7
HBBS 87.5x7
HBBS 87.5x7

As requested:

Goblet 50lb x15
Goblet 50lb x15

mechanically it seems sound, though I prefer the stance width in the last third of the first goblet set. You do get deeper in the goblets than you do in the HBBS so there is some element of confidence to be built. The rest is mobility I think.

Renton,

Re: the Goblet squats

I think your toes are definitely pointed out too far. This is usually to create extra depth and make up for mobility deficiencies. They should probably be angled at least slightly more inward. That would also result in the shins angling out to the side less extremely

Renton,

It looks to me like you are not opening your hips and that is what prevents you from going any deeper. Another inch or two and you would be able to take advantage of the rebound out of the hole.

Could you take a video for me next time doing something? Just put the bar on your back. No weight. Get in position. Take a deep breath, get tight stay tight, now instead of shoving your knees out, I want you to think about opening your hips. Imagineyou're holding on to your knees and pulling apart your legs from knees to hips. It might feel less like you are shoving your knees outward and more like you are rotating them outward. It should actually feel now like you are opening your hips. If you need to stand somewhat on the outside of your feet, that's okay. You will put them back flat on the ground in a second.

Now descend into the deepest position you can get to without compromising your back. If your feet were not already flat on the ground, put them flat on the ground. Now power out of the hole. Let me see a few reps like this from the side.

I'm pretty duck-footed in life. This is just where they go. So I think it's more that I should address how far I'm externally rotating my femurs and the knee, shin, and toe should follow.

Maybe what you're saying is related to what Jeff is saying. I'll try this out on Thursday and report back, thanks.

FakeB,

HBBS 20x5
HBBS 20x5

Shrug? Your cue is a little nebulous. Basically I tried balancing more on the sides of my feet (perhaps relatedly, I'm flat-footed).

AJ,

I tried pointing my toes more forward along with FakeB's suggestion in all my sets today. Not sure how much it all helped, but I did PR.

HBBS 90x9

Renton,

Hmm. I am not sure what to do with you

You are not getting deep enough. It looks like you are actively stopping around or just above parallel and trying to rebound from there, but that's forcing you to fight against your momentum rather than translate the descent into a rebound that drives the ascent.

My advice would be to keep your head in a neutral position instead of looking straight up or ahead. This puts you in a stronger position as your spine will be neutral. It also looks like you are hitching slightly on each rep, nothing too crazy but definitely something to keep an eye on.

Looks good. I think you're descending too quickly. You don't have the control or technique to dive bomb like that.

Pointing the toes ahead is apparently even more important if you naturally duckfoot. My physical therapy really pushed me to make this change. Slight external rotation is OKAY. Any more is compensatory

Training duckfooted is generally discouraged by good coaches. It's one of the first things that I was told to change when I hurt my hamstring/adductor and was moving a little funky.

I can't cite this but I'm pretty sure it predisposes to sports injuries

"Slight" is like 12-15d tops and in fact is not just 'okay' it is actually biological in many people.

trying to learn to front squat:

The main thing going wrong with your frontsquat is a lack of proper balance which could be caused by simply improper movement, flexibility issues, or both. Your balance is currently very much on your toes, causing the bar to be in front and heels coming off the floor.

Ideally a frontsquat should have your back angle as vertical as possible. Slowing down the movement and really focusing very hard on feeling the weight in the middle of your feet should help, trying to counter as much as possible when you feel the balance shifting forward a little. Learn slow and try to feel what is happening. On the upward portion of the squat, pushing through your heels helps a lot too to maintain a good back angle. Every muscle in your upper body that can help you go up, should go up. Upper back "up", shoulders "up", chest "up", chin "up". All of this will help the back angle.

You might also be limited in flexibility, for which you will need time and experience in order to improve. I suggest watching some general front squat flexibility/mobility videos on YouTube and figure out for yourself whether or not you think you need them.

I was reading this which claims the bar should not be over the middle of the foot, especially for low weights: https://www.strongerbyscience.com/ho...tical_bar_path (I know you never said it should)

It is probably too far forward since my heels are up, although I think that is primarily flexibility issues at depth. There's a long road to climb there.

Also keep in mind the bar placement difference in the frontsquat vs the backsquat (simply in front vs behind your neck). Since you can easily lose the weight forward in a frontsquat, keeping the bar close to your center of balance in combination with having your torso as upright as possible become even more crucial.

In the video you sent, your balance is on your toes entirely and your torso is buckling. Start experimenting.

Squat shoes would probably also help staying more upright