First Time Squatter - Form Check

[ThisIs1P]

I'm about to go read more of the book now, but today I spent half an hour recording myself squatting to critique myself. Out of about 6 sets I think this was my best one, but I'm sure there are a ton of other things I should be/not be doing.

http://vimeo.com/11385500

Poorly aligned knees to feet, but all other criticism would be appreciated. I'm going to try and have another video up tonight now that I've read the chapter again.

UPDATE: Plese see my updated post/video in this thread here;
http://startingstrength.com/resources/forum/showpost.php?p=128979&postcount=12

[Gwynn]

The poorly aligned knees to feet is serious enough that you need to attend to this before putting more weight on the bar.

And don't squat barefoot, at least wear chucks while you wait for real shoes to come in the mail.

[ThisIs1P]

I've continued to record myself squatting since I posted this earlier today. I now think I have depth to a point where I don't have to think about it, I just do it. I have also been doing just the bar since my post.

As for the knee alignment, other than just knowing my knee should be at my feet/slightly in front of it, is there any mental tricks?

I'm going to keep practicing I'll have a new video up tomorrow but all criticism on that video is going to help a lot. I've got the laptop refreshing next to the power rack to check for replies as well as Mark's YouTube videos!

[PVC]

Finally, someone who is posting a squat video who looks like they've actually read the book.

For your squat: your stance is far too narrow, which is why it is hard for you to keep your knees stable. Widen your stance such that your heels are about shoulder width apart, and shove your knees out. With the stance you have now, shoving your knees out will cause you to topple over.

[Ian Kovtunovich]

Ditto the stance width and knee/foot alignment comments.

And right on for starting SS. I remember when my squat was 95lbs, and my form was evolving through some rather aberrant misbehaviors. Fortunately, the form comes along after a while, although it requires more maintenance than you might imagine. Luckily, once the form is less of an issue, you get to contend with the fact that the weight feels like it's going to push you through the fucking floor, and then you know you're having fun.

[skills101]

As PVC said, widen your stance so your heels are shoulder width... the knees out will follow.

[LudwigVan]

Looks like a high-bar squat to me.

[Tom Campitelli]

Looks like a high-bar squat to me.

I don't think so. He's got the bar in about the right place on his back. He's just got the wrong stance. If his feet were in the right place it would probably look more familiar.

[Gwynn]

As for the knee alignment, other than just knowing my knee should be at my feet/slightly in front of it, is there any mental tricks?


Hopefully the other comments will enlighten you on this aspect, but just in case - the main concern with knee alignment is that your knees don't cave in.

Aside from the mental trick "shove out your knees" you can pay attention to where the weight is on the bottoms of your feet, if you feel the weight move to the inner border of the foot, you're not shoving your knees out enough.

[Pistol Pete]

That floor sounds and looks like what was used in my taekwondo gym. I could be mistaken and it could be a hard rubber but if it`s at all spongy find something else.

[JB1981]

Wow your stance is a clear indication that you have not even read a page of the book.

[ThisIs1P]

I'm back.

I still haven't managed to make time for SS, I'm trying to get rid of my habit of procrastination so it will enable me to treat myself better.

Here's another video. I feel my knee posistion is better. Yes, I'm squatting in jeans, barefoot, and it's just the bar but I just came back from a game and I'm about to go to bed, I wanted to get this done.

http://vimeo.com/11788405

[ThisIs1P]

That floor sounds and looks like what was used in my taekwondo gym. I could be mistaken and it could be a hard rubber but if it`s at all spongy find something else.
It is what you're referring to. What is the reasoning for getting rid of it? I'm not defending it, I just genuinely don't know. I have access to some rubber mats, but I'm not sure if they will be big enough.

(Bump).

[confuzzl3don3]

Looks decent. The only 3 things:
- slow down the descent a bit, it just looks like your divebombing into the bottom
- put some weight on the bar
- gain some weight

[ThisIs1P]

I think your second point will help with the first, I appreciate it. I've been working on you're third point for a while now :p

[jameson]

Do you have flat feet? In the older video it appears that your feet are caving in, but it may just be due to the too-narrow stance and that your knees aren't tracking directly over your feet. Dunno. I can't tell if it's still an issue in the new video (it's too dark).

[hatmanii]

WTF is up with the varying sized stop-signs you have laid about on the floor?

-Hat