Squat Form Check

[TSCollier]

Good morning:

Could I get a form check please? The two links are for 215x5, 1st and 2nd work sets (vid on 3rd set didn't turn out right). 5 minutes rest work sets. Thank you in advance.

http://www.vimeo.com/11235130

http://www.vimeo.com/11235592

[TSCollier]

I am stupid. The videos are public--I didn't realize private was a default option. Thank y'all in advance.

[Tom Campitelli]

Hey Travis,

Your squats look decent. You have a tendency to start the movement, by leaning over at the waist. While it is a subtle distinction, you should unlock the hips by sending the butt back, not just leaning over. This will help keep you in balance and encourage you to keep your lumbar spine in extension. Near the bottom of the squat, your back often goes into slight flexion. This is not ideal and it is probably making your bounce out of the bottom less effective. Your knees look good, as does your depth.

Things to do:

Unlock the hips by sending the butt back.
Focus on the idea of active hip (http://startingstrength.com/articles/active_hip_2_rippetoe.pdf) and lumbar extension to get a better bounce out of the bottom and protect your back.
Drive aggressively with the hips all the way through the ascent.

[LudwigVan]

I disagree that there's any lumbar flexion worth discussing, but I do see some bar path issues in both sets -- it looks like the bar is forward of the midfoot most of the time, especially in set 2. I think there's just a little too much forward lean here. You've also got nearly-vertical shins, which isn't what Rip recommends. I'd say try to get your knees forward and out earlier in the movement and think about keeping your chest up a little more to make sure the bar stays over the midfoot.

[TSCollier]

Thank y'all for the review. I think I was cueing myself wrong to lean from the waist vs. starting with the hips. You're right--it's a subtle difference, but one I think compounds into the other errors y'all found.

I'll focus on active hip and starting with the hips tonight--that should also clear up my knee angle/vertical shins and help me setup the bounce better. I'm going to stay 215x5x3, and post vids in the AM. Thanks again.

[Tom Campitelli]

I disagree that there's any lumbar flexion worth discussing,

You may be right. After looking at it again, I am less certain. It's hard to see because of his arm.

[JayvH]

Just curious, I thought those squats looked very good and there is a bounce. Has anybody a video of a "perfect" squat were someone like me could see the differnce between a bounce here and a really good bounce of the hamstrings?

[poopmonkey]

Question:

Why do you have that extra piece of rubber mat on the ground?

Just as an added trip hazard with hundreds of pounds on your back?

;)

[Tom Campitelli]

Just curious, I thought those squats looked very good and there is a bounce. Has anybody a video of a "perfect" squat were someone like me could see the differnce between a bounce here and a really good bounce of the hamstrings?

You are correct that Travis's squat looks good and he does have a bounce. My original comment mentioned that losing lumbar extension can negatively affect the bounce, but I am not really sure he is losing his curve anymore.

[TSCollier]

You were definitely right Tom and Ludwig--I was cueing myself to bend over vice unlocking my knees and hips, which led to the bar being forward of midfoot. So w/my internal cue of "knees & hips", the movement feels a lot different. I'm still having a little trouble with knees out, but I just have to keep myself aware of it.

I'm taking Finals, so I haven't been resting. And I need to reset my bottom position for knees out. So I've backed down to 185x5x4--I know, I shouldn't have to have a fourth set. But being out for a week and eating a lot of carbs gave me a lot of energy. And yes, links are public.

1st Set: http://vimeo.com/11513798/
2nd Set: http://vimeo.com/11514093/
3rd Set: http://vimeo.com/11514349/
4th Set: http://vimeo.com/11514568/

And poopmonkey, the extra mat is there because this little gym has all the mats lined up--there's a four-point corner right under my left foot. Over the years, that point has indented and is lower than the rest of the mat. Probably not the best way to resolve it, but at least this way I know my feet are level.

Thank you all in advance.

[LudwigVan]

I think they look pretty much fine. I still see the bar being slightly too far forward on a few reps, but it could just be the angle. I think you could get away with cutting off the depth very slightly, although I don't see relaxation at the bottom or anything worrying.