Squat Form Check

[Joao.Silva]

Hi! I would like you to check my form so I can know how to improve please.
I know the belt and the shoes sucks, I'm about to get new ones.
As you can see my face turns red. Am I exaggerating the Valsava?



Thank you coaches!

Squat Weight: 102,5 kg ~ 226 pounds
Body Weight: 73,6kg ~ 162,3 pounds
Height: 1,75m ~ 5'9

[Michael Wolf]

There are some issues with your squat, but we really can't give you a full form check evaluation based on that video. Read the sticky from the technique forum (http://startingstrength.com/resource...ad.php?t=20249) about filming form checks, and get some proper footage of your squats, so we can give you helpful advice.

From this video, I can see that you have a bunch of knee slide at the bottom, but I'm going to refrain from commenting until I see good footage of the whole squat.

[Joao.Silva]

Thanks for answering. What do you mean by knee slide?

[Michael Wolf]

Thanks for answering. What do you mean by knee slide?

Your knee position should be set by the time you're about halfway down into the descent. After that, it's your hips moving down and back that gets you to full below-parallel depth. You're allowing your knees to slide forward through the entire motion, which removes the hamstrings from a lot of their contribution to the movement, in addition to creating bar-path problems.

[Joao.Silva]

Hum ok :/ Do you recommend lowering the weight to correct the form?

[Michael Wolf]

If you need to. But you might not need to. Next time you squat, focus on this during all of your warm-up sets and see if you can do it correctly during your work sets. If you can, then no need to lower the weights. If not, try again the next time you squat. If you can't do it twice in a row, lower the weight to a number you can do it correctly with, and work back up from there.