Squat form check, please?

[Janne Vihavainen]

Hi! Newbie writing. First of all, many many thanks to Rip for the whole bunch of SS stuff (don't know if this reaches him, but anyway) and all of you guys for your great work and effort on this site. I've been lurking here for some time and finally found myself registering. I got the book/DVD about 18 months ago (and I've read it twice). I've tried to DTFP two times, but some other shit in life (studies, irregular working times, Finnish winter hell etc.) eventually forced me to give it a break. I worked my squat up to 95-100 kg 3x5 both times, initially going from 68kg bodyweight to 82. Now, I decided to do it again a little more seriously and that's why I thought it'd be great to finally get a form check on my squat at the early stage (this is actually the first time I've been able to video them). I'm by no means an athlete (just a humble musician), mostly doing it for recreation and, of course, for the betterment of everyday life.


Stats:

Male, age 29, 167cm/80kg (5'6"/176lbs)


Started with:


Squat 45kg (3x5)

Bench 40kg (3x5)

Deadlift 60kg (1x5)

Press 25kg (3x5)


Haven't been cleaning yet (this time around), thought I'd start with them next week.



Lifts after today's session (6th workout):


Squat 65kg (3x5)

Bench 45kg (3x5)

Deadlift 90kg (1x5)

Press 30kg (3x5)


I've had a slight problem with my left shoulder since I was 19, after barely avoiding a total injury in a BJJ novice class (had a total asshole as a "learning partner" that day). Haven't been doing BJJ since. I don't normally even feel it (haven't got a diagnose either), but it seems to be messing a little with my squats and especially with benching as soon as it gets heavier. That's why I started perhaps a bit on the safe side. I'm pretty sure that my squat form isn't anywhere near perfect, but it's at least beginning to feel somewhat right under the bar. I still have a little trouble setting up, especially with finding the accurate correct spot on my back for the bar. Too many months with no squats, I guess. Also, I unfortunately have to squat in front of a mirror at the not-so-perfect school gym, but it's free, about half a mile away from where I live and pretty much unoccupied, so that's why I go there for now. I've been teaching myself not to look in the mirror, though (easy with these looks, ha!).


And finally, here's my 3rd work set from today's workout. Sorry for the bad angle, I'm using my phone (training alone) for the videos and there wasn't a better placement available for it at the front side of the squat stand. I have different angles on the other two sets, if you'd like to look at them for a better view of the bar path etc. I hope it's ok if I put them here as links already (I did read the 1 video per check rule), just to save everyone's time in case you need them - feel free to ignore them if you don't.


Third set, 65kg x5:

http://youtu.be/RAvq4WbgCvs


Other sets, 65kg x5:

1st set (back 45): http://youtu.be/Mjw7i1pD7vU

2nd set (side): http://youtu.be/yfWX0gkaQxY


Sorry for the longish post and thank you very much in advance!

[Tom Campitelli]

You are letting your knees come too far forward and dive bombing into the bottom of your squat. Go more slowly on your descent. Don't let your knees travel so far forward. Keep the weight in the middle of your foot. Right now, you are bouncing around a lot and your heels come off the ground during your descent.

[Janne Vihavainen]

Thanks. I'll try to figure it out. I should probably try some better shoes as well, I think the ones I use at the moment have way too much heel. Not saying it's only that, of course. I'll focus on slowing down my descent, maybe it will help with the knees as well.

[Tom Campitelli]

I am just about always in favor of a good pair of weightlifting shoes.