Squat check

[Elephant]

I posted a still for a depth check in another thread yesterday and those who replied asked for a video. These are a bit of a mess, but please tell me the top few things to work on.

[Scott Hanson]

Honestly these aren't bad - better than I anticipated based on your still shot. Jazzy tunes too.

I'd say your biggest issue is letting your hips rise faster than your torso out of the hole. Drive your chest and hips up together (don't over-correct and lift your chest faster, however).

Things that aren't bad but could be better: knees out harder, head down a bit more, another 1" of depth while staying tight.

[DannyP]

That angle makes it a bit difficult to tell. At first they all looked high to me. Then I was less sure because that camera angle makes it look a little like you're doing squats on the Titanic. In some of them it looks like your butt pops up ahead of your chest on the ascent.

[Elephant]

Sounds better than I expected.

When I had a coach, the cue I heard the most was stay tight, by which he meant keep a constant back angle and don't let the chest rise faster than the hips.

What would be a better camera angle?

[DannyP]

Was your coach a Starting Strength coach (or another type of true lifting coach) or more of a general fitness trainer? While none of what he said sounds wrong, I don't know that they are the most effective cues. By maintaining back angle, did he just mean to keep from rounding your back, or was he talking about the incline of your torso? Personally, there are three cues I use to (try to) maintain tightness:

1. Hold a deep breath in my gut.

2. Lock my spinal erectors.

3. Try and squeeze my shoulder blades together, as if to get them to touch one another.

Others, whose advice is probably better than mine, may have different cues.

Regarding camera angle, I'd go for something hip height. The location, relative to the rack, is fine.

If your ONLY concern is checking depth, then taking a shot directly from the side can be helpful, though you'll lose the ability to assess other form issues better seen from a 45* angle.

[Elephant]

He was a SSC. He was mainly talking about torso incline. The idea was to tighten the midsection (we're not allowed to say core, are we).

1. Yes

2. I can't directly control my spinal erectors. Tightening my abs has the effect of tightening the erectors.

3. I've never heard that before (other than for a bench press). Is it in the book?

Is hip height higher or lower? I thought this was hip height.

[DannyP]

Squeezing the shoulder blades together isn't in the book, per se. The book, and the coach I've worked with, talk about maintaining a "big chest" during the squat, and this is the one way I've found to cue myself to do this and not let my upper torso flop over. It also helps maintain a proper shelf for the bar.

I have always thought of "hip height" to be hip height when in the hole, if checking for depth, as it minimizes the optical illusions. Lighter colored pants/shorts can be helpful, too.

Did you ever watch Rip's video about spinal erectors? Apparently, many men (though not women) have difficulty with this, and it provides some good tips.

[Elephant]

I have seen Rip's video about spinal erectors (and probably every other SS video).

One of the first things my SSC checked regarding squats was whether I could put my lower back into extension and keep the spinal erectors tight. I can, but only by moving my hips and tightening my abs. Do you have direct control over your spinal erectors?

[DannyP]

Yes. I can just stand there and flex them. Same thing with the muscles in my mid back, too (which may also include some kind of spinal erectors). I think that's why, of my many, many technique issues, a rounded back has rarely been one.

[Fiddler]

They all look clearly 2-3" high to me, and it looks like you're rocking forward at the bottom, moving your CG out over your toes, and turning the squat into a good morning. Stay back, keep your weight on the middle of your foot. Pulling your toes up may help. Feeling weight on your heels may be a helpful cue as well, as long as you don't end up with your weight rocking back on your heels. Just don't rock forward.

I fought the same problem for a while, still do when I'm not paying attention. My squat weight has gone up a lot since I learned to stay back and stay tight all the way down and up. Abs, upper and lower back, and shoulders