Squat form check

[ksooner12]

I've been doing starting strength for a few months now and have made alot of progress on squats, but have been stalling on the squat and am only up to 170. I think some of this may be form related, and finally decided to get some outside feedback. Thanks in advance.

http://http://www.youtube.com/watch?v=kK3iybkJjkc

http://www.youtube.com/watch?v=doUgAwkF8EE

[Scott Hanson]

ksooner12,

You are really not tight enough in the back. Think "big chest" or "lift your chest as if a hot babe is walking by" before you unrack the bar, as you drive up out of the hole, and until you put it back on the hooks. Second, you are breaking at the hips first, then the knees. Break at the hips and knees together. It looks like you do have hip drive, but unfortunately, your hips are rising faster than your chest, causing a good morning. You are also losing upper back tightness out of the hole, making it look like your back is really flexing. Also, if you have sufficient shoulder mobility, it may help to move your hands closer together. Finally, adjust your head to a more neutral position. Tilt it down to look at a spot (or imaginary spot) on the floor about 8' away. I'd back off the weight and focus on the above cues. You are doing a good job of pushing your knees out. Post another vid with a lighter weight. Given the above, you might post a video of your dead-lift as well.

[veryhrm]

yup.

[ksooner12]

I really appreciate the feed back. I think I made some improvement last night, but would appreciate some feedback. I included deadlifts this time.

squat angle 1 http://www.youtube.com/watch?v=qLT-uTAmg2E

squat angle 2 http://www.youtube.com/watch?v=gp9Sl1PPjTg

deadlift http://www.youtube.com/watch?v=irD0IqwTIKM - I can tell on this one I need to keep my head in a more neutral position instead of looking up.

[Scott Hanson]

ksooner12,

Squats: Much better tightness in your upper back, but keep cueing yourself "big chest" or whatever works for you. Your biggest issue now is not losing your back angle out of the bottom. Your hips are still rising faster than your chest, resulting in the "good morning" effect. This puts the bar too far forward over your foot/toes (notice how your heels lift slightly coming up). Also, work on the neutral head position (imagine a softball tucked and held under your chin).

Dead-Lifts: Setting your back should still be your focus. You are totally relaxing it on the way down. Its better on the concentric (up) portion of the lift, but still not as tight as it should be. Same cues as the squat: "big chest". Also, you might try Rip's "superman" drill: lay face-down on the floor with arms out in front or hands behind head, lift chest, arms, and legs off the floor together and pay attention to what your lower back feels like as you contract your spinal erectors. Also, when lowering the bar, break and lower from the hips first, then bend the knees as the bar passes them. In the video, you are bending your knees too soon, resulting in a bar path that traverses out in front and pulling you forward. Lastly, work on the same neutral head position as described above.