Squat form check

[Michael C]

Two videos here. I've been having a hard time with my knees moving and what looks like my hips rocking. Frustrated b/c I've been working Rip's technique for almost a year now. In the second clip my hand position is different right now b/c of an injury to my shoulder.

First clip from December 2012:
http://www.youtube.com/watch?v=MPAit...layer_embedded

March 2013:
http://www.youtube.com/watch?v=jyiGdNsunlw

Second Clip from last week:
http://www.youtube.com/watch?v=6rhORTRS_-Y

[Steve Hill]

Except for a tendency to pick your head up a little, I don't see anything really wrong with the last set. Assuming that the 500x5 (that's right, kids - 500x5) is your ID lift, then you might be being a little harsh on yourself.

[Michael C]

Ok, thank you. The one thing I noticed that I didn't know if it was an issue I should address was my knees actually moving back on the ascent. I know what you mean about the head lift, I'm good about 95% of the time but sometimes my old habits kick back in. I will say this though, since switching my technique I have been able to squat weights I was doing at 80# heavier bodyweight.

[Steve Hill]

Keeping your head down will help with a consistent depth. Your knee issue is hard to discuss in the context of a PR set of 5. It may be something you can work on on all your warm-up sets, and see if there's benefit on the heavy / working sets. Yes, your hips should drive up, but a little backwards travel is also acceptable. Watch Karwoski's 1002# double. In most people there is NO evidence of hip drive, and so we generally concern ourselves with getting people to exaggerate it a bit. Just try to drive your hips straight up.