Squat Form Check

[gtaylor]

These are three work sets at 85kg (185lb). Note that the video has been slightly sped up by the conversion to AVI.

http://www.youtube.com/watch?v=_p6PZiixTzw

http://www.youtube.com/watch?v=LCNkfd8Cio0

http://www.youtube.com/watch?v=GFt2LUIWjQw

In the second set I'm having trouble keeping my knees out. I suspect that I may be going too deep as I don't always feel the bounce at the bottom of the squat. I also noticed that my heels sometimes lift off the floor slightly.

I'm thinking that I should drop the weight to 65kg (or possibly lower) and work on fixing my form issues before progressing too much further.

[tennisgod]

I would say your stance is too narrow, and you are not forcing your knees out. The knees are not inline with the feet throughout the lifts (they are inside of the feet).
Your depth may be a touch too deep, but I think this may go away once you go to higher weights, which should you should do judging by the ease that you are lifting these weights. Good stuff.

[gtaylor]

Thanks for the feedback. Watching the second video again and reading your comments I think my feet are at the wrong angle. I just did some bodyweight squats and measured the angle of my feet. The angle was closer to 45 degrees than the recommended 30. I've made up a template from grease proof paper with the correct distance and foot angles marked out which I'll take with me to the gym in the morning.

[gtaylor]

Here's how my session went this morning.

2 x 5 Bar Only (15kg)
1 x 5 25kg
1 x 5 35kg
1 x 5 45kg
3 x 5 55kg

I decided to start with an empty bar and focus on getting my feet positioned correctly and keeping my knees out. I went for sets of 5 working up until the bar started to slow and then did 3 sets at that weight. I'll work my way back up to 85kg over the next few weeks while paying closer attention to form.

[Squatson]

The angle of the feet looks fine to me...you just have to shovvvvvvvvve your knees out moooooooooore.

Shove them out until your knees match the toe angle and keep them out there.

The squat stretch in the book (where you shove your knees out with your elbows) helps you get the feel. When you squat, knees are in the same place but you can't use your elbows to keep them out there.