Squat Form Check (New member)

[Chad C.]

Evening all,

I began SS LP the beginning of March. Things have been progressing steadily when I get enough food and sleep (usually 7-8 hours, but it's not always perfect). I will set up a detailed training log after I finish this post, but these are my SQ stats to date:

03/01/13
Age: 23
H: 5'6
BW: 154
SQ: 135x3x5

05/17/13
H: 5'6 (no change unfortunately)
BW: 172
SQ: 225x2x5, 225x1x4 (failed last rep)

The left rear quarter clip shows set 2. I overestimated the phone's field of vision, so it's a bit closer than suggested in the "filming for form checks sticky" (feel free to deride me for the oversight, as I probably deserve it for not checking the sticky before heading to the gym. I will be sure to unfuck the camera distance on future videos).

Set 2, L Rear Quarter
https://www.youtube.com/watch?v=xsqa5h3I4lM

The side clip shows set 3. The camera distance is better in this clip.

Set 3, R side 90*
https://www.youtube.com/watch?v=MBYBphzMxXs

After watching the videos, I'm certain there are areas to improve on.

Thoughts:
- I feel like head and bar position are pretty squared away.
- I've been focusing on keeping everything (upper back and core especially, plus thinking chest up) tight throughout the movement. I don't see any loosening/breaking down in those areas.
- Now that I've seen a video, I'm pretty sure that I'm going too low on some of the reps. If that's the case, I'll need to start taping and reviewing between sets and make sure that I hit proper depth.
- I feel like I may be waiting too long between individual reps. Unsure though.

With respect to set 3 (failed on the final rep):
- Reps 1 and 2 felt pretty good. I remember keeping everything tight and thinking knees out.
- Rep 3, I don't remember the weight shifting forward of mid-foot, but I'm pretty sure I see that happening in the video. Also possibly some knee slide at the bottom?
- Rep 4, I distinctly remember weight shifting forward of mid-foot, but I managed to recover. I usually mentally scream at myself to push my knees out, but I know they collapsed in on this rep.
- Rep 5, weight shifted forward of mid-foot (again) and knees collapsed (again). No bueno.

Thank you ahead of time for looking these over.

-Chad

[Tom Campitelli]

You are going too deep and this is often accompanied by forward knees slide, especially in the first video. Cut your depth off by staying tight.

Blessed are those that read the sticky on how to film form checks.

[Chad C.]

Here's a video from today. Turns out UPS dropped off my new VS Athletics shoes while I was at the gym, so I'll have those for Wednesday's session.

Video, 185 warmup set, 2nd and 3rd sets 225.

https://www.youtube.com/watch?v=qW8C...ature=youtu.be

Thanks again.

[Tom Campitelli]

Guys, I love you, I really do. However, I need shorter videos. Pick one work set of five.

Stop trying to lift your chest out of the bottom. Drive with your hips. As soon as you try and lift your chest, as you do almost immediately on the ascent, the bar practically stops moving. Get yourself some lifting shoes, too.

[Chad C.]

Last working set of 225x5.

https://www.youtube.com/watch?v=2SJ8rKpVNr8

[Tom Campitelli]

Things would go a lot better for you if you tried to drive your sacrum up to the ceiling during the squat.

[Chad C.]

Alright coach, I tried to really focus on driving the sacrum this session.

3rd working set 225

https://www.youtube.com/watch?v=Nz5vpsLb7zo

I backed off and did one set of 185x5 after my working sets. If I need a deload to ingrain proper form, then I'll do so.

https://www.youtube.com/watch?v=_8rFUXa1zkI

Thank you again for the help.

[Tom Campitelli]

Fist three looked really good. As fatigue set in, things went south a little, but not awful. Stay tight at the bottom and as you come up through the middle, stay with the hips. Nice work.

[Chad C.]

Great. Will do.