Squat Check

[sidd]

Hi coaches,

I am asking for your help on my squat again. Last check from January here.

Problem: I am stalled what seems like forever (related thread here). Since the last check in January my squat has moved up only 10 lbs, yet I gained around 8 lbs of BW. I had just a 3 weeks layoff during that time. I wanted to move to intermediate programming, but Andy pointed out I might be simply lacking hip drive. I am giving my LP (advanced novice) the last chance.

So, what is wrong with my 235 lbs squat here? How is my hip drive? The weight didn't even feel that heavy, yet I missed the last rep.

Video: https://www.youtube.com/watch?v=28g2i8__mcM


Many thanks!

[Paul Horn]

Zero hip drive.

I just form-checked this guy's squat in another thread: https://www.youtube.com/watch?v=sCPN...ature=youtu.be

Watch his ass. See how it comes up first? Now watch your video. See how your chest comes up first? That's your problem.

DRIVE YOUR ASS UP OUT OF THE HOLE. IF YOU DO NOTHING ELSE, MAKE YOUR BUTT COME UP FIRST.

Repost and we'll take another look.

[sidd]

Okay, thanks. I had no idea it was that bad. Here are today's light squats at 190 lbs. Am I getting it? I guess I should deload a little for the next sessions, shouldn't I?
https://www.youtube.com/watch?v=AT4ks9XsJJg

[Paul Horn]

Hip drive! Much better; now more hip drive!

You failed last time right? Take a little weight off (5-10%) and focus on driving your ass up. It should make things easier.

Also, unlock hips and knees at the same time. You're going hips then knees right now.

[sidd]

Paul, thanks for the feedback. I deloaded 5 % and I am on the way back up. I can feel the power of the hip drive when a rep goes well, so it is on its way. However, it seems to me that my squat technique is breaking apart when it gets heavier and maybe a bigger deload could make sense. What do you think? Oh, and how is my back here? I feel something weird in the lumbar region, am I not hyperextending or something?

https://www.youtube.com/watch?v=9vuGVccg748

(Oh, and once again, I forgot about the knees-hips unlocking at the same time. I see that pointed out in the form checks quite often, why is it actually that important?)

[Paul Horn]

Drive the hips up higher out of the bottom. You're lifting your chest too early which is causing the bar to slow down and your low back to flex a bit. That weight looks manageable provided you commit to driving the hips all the way up.

If you swing your hips back then unlock your knees, it often prevents the knees from getting out in front of the toes. This puts too much weight on the heels and causes a back angle that is too horizontal. Hips & knees together make a smooth, balanced descent.