Squat Form Check

[anhtran81]

Hi All,

I've started to do Starting Strength a month ago. I did 5x5 in the past but often got back pain properly due to improper form then so I stopped for a while.

This time, I bought SS 3rd and watch lots of SS video so I hope my form has improved. Much appreciate if you could check my squat before the weight getting heavier.

Front view of the squat

http://www.youtube.com/watch?v=y80_Yyc8Nqg

Back view of the squat

http://www.youtube.com/watch?v=nixdAr92AYo
thanks in advanced,

Anh

[ned]

Hi Anh, You are initiating the squat by sitting back and leaning forward, and it looks like your knees aren't coming far enough forward. Think about getting your knees out into position early, then sit back with your hips to hit depth. Also it looks like you may be fighting to get the bar positioned too low on your back.

[anhtran81]

Thanks Ned. Will try to re-read the squat section focusing on the knee. Regarding the bar positioned, I am always worry the bar is not low enough.

[Adam Skillin]

Thanks Ned. Will try to re-read the squat section focusing on the knee. Regarding the bar positioned, I am always worry the bar is not low enough.

Ned nailed it. Bar's too low. You're starting with a good morning, then bending your knees way too late. You also need to take those dip handles off the safety too, because when the weight is heavy, the plates smacking into them will lead to problems. Big problems.

Depth is suspect, shove the knees out hard, collar the plates. These are good enough, get a pair.

http://www.amazon.com/CAP-Barbell-Ol...lympic+collars

[anhtran81]

Thanks Adam, will try to cut off the Dip handles as they are annoyingly welded into the safety pin.

Regarding the knee, should I bend the knee first to push it out or break at the hips first then bend the knee out ?

[anhtran81]

Be wary of watching the set up for low bar on the innerwebs. A lot of the videos are being done with guys who have more mass in their deltoids and traps, and probably have crusty shoulders. You don't have this, so no reason to wedge yourself so hard under the bar, at least for now.

I would deal with those handles and collars before I did another set. You're expending too much mental and physical energy dealing with nonsense. I collar everything for squats and presses. No reason not to.

Yes, you're right about watching too much youtube. thanks for pointing out the difference. This helps to clear out my confusion

[B. Murphy]

Thanks Adam, will try to cut off the Dip handles as they are annoyingly welded into the safety pin.

Regarding the knee, should I bend the knee first to push it out or break at the hips first then bend the knee out ?

You want to break at the hips and knees at the same time. Keep shoving your knees out the entire time, let your knees get to the right spot for them to stop moving then sit back to hit depth. TUBOW (terribly useful block of wood) or a foam roller out at the end of your foot might help you. Your shins are far too vertical, and the knees should be coming closer to the ends of your feet.

[anhtran81]

Thanks Guys . Your feedback are great. I thought my form on the spot this time but look like more work need to be done. I will try to practice the form before increase any more weight.