Squat Form check

[JB2Downie]

Hello,

I'm new to this site but I was hoping I could get some advice on my squat form.

Thank you very much

https://www.youtube.com/watch?v=zfb-z__5TEY

[mchidley]

It's hard to tell because the safety bar is in the way but you may be going down a bit deep. Knees look like they are tracking forward rather than out. Again, its hard to see, but it looks like you have your toes pretty straight forward instead of out at 30º or so. Also, you're doing a kind of backward sway/hitch with your hips which I would think could compromise keeping your back set and maintaining tightness each rep. It sure looks like it is producing needless bar bounce, which with heavier weights will screw you up. Try taking a big breath and letting the knees break and the hips break together, with the knees out, all of it under control, no hitching or swaying, just a nice drop. This weight looks light for you and you are going pretty fast. Slow it down. Lastly think about the master cue--keeping the bar in the "slot" and a lot of this may straighten itself out.

[JB2Downie]

Great! thanks alot for the response. I've been doing squats for awhile now but ive recently reset my weights to work on my form trying to adopt the Rippetoe way of squatting.

For example ive always squatted with toes straight. So getting them out to 30 degrees has been a challenge for me because it just feels weird. However I know it makes sense for keeping the knees out.

Secondly, When I'm just getting ready to descend on my squat. I always think about sitting back at the hips and then squatting down. I know sometimes this can look a bit exaggerated and it appears my butt is out to far?

[mchidley]

Your form doesnt have that many problems, pretty good. But yeah, I was responding not so much to butt out but all of that movement. Ed Coan said just tighten everything all the way down to the A-hole toward the center and you'll feel your low back set. Once it's set--GO!. And yeah, with toes out just a bit, your knees will thank you down the line. Good luck.

[pertuset]

You do what I'm trying to correct myself -- breaking at hips first and then knees. That's what's sending your butt out at the top. Both should break at the same time.

[JB2Downie]

Ya I always thought you were supposed to break at this hips first though? I'll try to fix that going forward, but it feels more natural for me to sit back like on a toilet seat. Then drop down.

[Satch12879]

1. Thumbs over the top of the bar
2. Knees and hips break first. Set your knees, then continue the movement down to the bottom. Sequence is knees and hip, knees, bottom, knees, knees and hips.

[JB2Downie]

Ok thanks a lot for the reply! i'll try to keep that in my head when squatting

[JB2Downie]

https://www.youtube.com/watch?v=Usn_j6f5dEk

This is me doing 215 for 5. I was trying to think about staying tight. Big breath and dropping down. The squat feels very good, but the only thing i'm thinking is i still may need to push my knees out more?