Another squat check

[Brandin138]

I'm coming back after a rib injury late last year. I'm trying to focus more on keeping my torso upright and not going too deep. I have a tendency to drop too low and I think I loose any bounce I would get from my posterior chain. This is my 3rd set at 260. I think it looks ok, my knees look like they're moving around a bit, especially on my last rep. I think I went deeper than I wanted on #4 and lost a bit of concentration on my last one.
Flame away...

http://youtu.be/DkQtVDMZ4kg

I tried embedding and was getting a wierd "dotdefender blocked request" error...


For reference I'm 6'2", about 230lbs and have long legs. My left shoulder is bothering me so I'm not getting my left elbow as high as I'd like.

[Simma Park]

You're dive-bombing it, and even from the side, I can see that you have issues with the ankles caving in and the knees not staying out, and you seem to have an issue with collapsing into your left side. You're also squatting much deeper than necessary and doing weird things with your neck.

Take down the weight and focus on keeping your weight toward the outside of your feet, keeping your knees out, staying tight (by pulling your knees apart as hard as possible, ESPECIALLY as you get to the bottom/reverse direction) so that you feel the bounce at the right spot, look down a bit more, and don't try to lose your chin in your neck like that.

Get us a rear view, too, so we can see what's going on with your knees and stance.

Do you have flat feet?

[Brandin138]

I do have pretty flat feet, yeah. Thanks for the tips, I'll try to get a rear view on Monday and post back. My left shoulder has been bothering me from a mountain bike crash, that may be what's causing my left side to act weir - I can't raise that elbow as high.

[Simma Park]

I do have pretty flat feet, yeah.

This thread may be helpful: http://startingstrength.com/resource...ad.php?t=29079

Weightlifting shoes are a very good idea for you. You may find that you also need orthotics, but at the very least, I would get real WL shoes, if I were you.

[Brandin138]

Thanks, I've been looking at the Nike WL shoes and will likely order a pair. Appreciate the tips.

[Dastardly]

Wow, ive never seen someone look so squashed/bent up squatting. I dont think you are really doing anything wrong, its just your body proportions.

[rumblefish]

I agree with Spar, your knees are well inside your toes. PULL them out. It's a bitch but you have to do it.

Edit: I don't agree that you're dive bombing, they don't look that fast to me. You are losing tightness at the bottom though.

[Simma Park]

I don't agree that you're dive bombing, they don't look that fast to me. You are losing tightness at the bottom though.

I should have been more specific. Most of the movement is fine, but during the last 1/3 or 1/4 on most of those reps, it looks like you’re plunging into the bottom position trying to force a bounce. You’re not going to find it that way. Because, as rumblefish notes, this means you are loose when you hit bottom. The bounce comes from the stretch reflex, and you need to stay tight to stretch the structures involved.

[Brandin138]

it looks like you’re plunging into the bottom position trying to force a bounce. You’re not going to find it that way. Because, as rumblefish notes, this means you are loose when you hit bottom.

I agree with this, I'm fairly flexible and because I've been going too deep (it feels weird when I cut the depth off at parallel, I need to get used to it) I've likely been trying to get the bounce through speed.

Thanks for the above link. I don't overpronate as badly as the OP in that thread, but it looks like I do overpronate. I use orthotics on my cycling shoes and they seemed to help with some knee pain that I was getting on longer rides, I'll give them a try in a pair of running shoes next week during squats.

[Simma Park]

Thanks for the above link. I don't overpronate as badly as the OP in that thread, but it looks like I do overpronate. I use orthotics on my cycling shoes and they seemed to help with some knee pain that I was getting on longer rides, I'll give them a try in a pair of running shoes next week during squats.

I still strongly recommend WL shoes. If you need orthotics, you also need to put them in a pair of sturdy shoes designed for someone who is going through a big range of motion with a lot of weight on his back. Or WL shoes may be enough and remove the need for orthotics. There are much cheaper options than the Nikes out there, if cost is making you hesitate. A search of the site will show tons of threads about various brands.