Begginer Squat Form Check

[jkd09]

Yep, that thread again. I'll keep it short.

I started feeling some pain in my hip flexors and a bit in my right knee too, so I took some weight off and read the "active hips" article since I'm pretty sure not using my hips properly (by not shoving my knees out) was the problem.



I did 6 reps because as I was doing it I thought the first rep was shit.

Thanks.

[Tiburon]

Looks high from that angle? Tough to see anything from that angle, to be honest

[veryhrm]

a) read the sticky in this forum about preferred video angles.
b) looks like you're driving the hips TOO much, i.e. your chest is dropping on most of the reps.
c) That weight looks too light for you. How much is it and what did you deload from ? (i'm not conversant in the color coding)
d) Bruce Lee sucks. i could totally take him in a street fight.

[MikeC1]

I did 6 reps because as I was doing it I thought the first rep was shit.

That's funny because to me it looks like your first rep is the best.

Looks high from that angle? Tough to see anything from that angle, to be honest

They look below parallel to me.

b) looks like you're driving the hips TOO much, i.e. your chest is dropping on most of the reps.

This. And, relatedly, you're straightening your knees prematurely. Also, if you're going for a low bar squat, you could get the bar a little lower on your shoulders.

c) How much is it and what did you deload from ? (i'm not conversant in the color coding)

Yellow means 110 lbs. Didn't you get the secret decoder ring?

[stonerider]

you mean 115?

[MikeC1]

They could be, but almost always yellow is 15kg. 35 lbs isn't as common.

[stonerider]

ah gotcha

just figured since you were talking lbs you weren't thinking kg plates

[jkd09]

a) read the sticky in this forum about preferred video angles.

I've read the sticky, it's just kinda hard to get a good camera angle at my gym. I'll see what I can do.

That's funny because to me it looks like your first rep is the best.

Interesting.
Maybe I'm wrong, or maybe it's just hard to see it from this angle, but I think you can see me collapsing to the bottom in the first rep. Whereas in the second rep my hamstrings stay tight and you can see a stretch reflex.
If I remember correctly, I could feel my hip flexors sored during the first rep but they didn't bother me after that.

b) looks like you're driving the hips TOO much, i.e. your chest is dropping on most of the reps.

Yeah, I can see my chest dropping quite a bit. Maybe thinking too much about the correct hip positioning caused me to have an excessive drive.

c) That weight looks too light for you. How much is it and what did you deload from ? (i'm not conversant in the color coding)

At least in my gym the color coding is (in lbs):

green = 10
yellow = 25
blue = 35
red = 45

So that was 95 and I deloaded from 125. I just want to make sure I nail the correct form before I start putting on weight, especially after I started feeling pain in my hip flexors (big indicator that I was doing something wrong, right?).

d) Bruce Lee sucks. i could totally take him in a street fight.

Heh, probably yeah. But could you do it 50 years ago without having 50 pounds on him?
He was one of the first guys that started doing a lot of what people here are doing.

[MikeC1]

At least in my gym the color coding is (in lbs):

green = 10
yellow = 25
blue = 35
red = 45

Well that is all kinds of fucked up.

[SixSC]

Really difficult to tell from the angle, but compare your apparent stance width when you unrack the bar vs when you set up for reps. I bet your stance is a too narrow.

And FWIW, at my gym Green = 10 , Yellow = 25, Blue = 35, Black = 45. Talking colors tends to confuse the crap outta me.