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Squat form check
Last edited by hicontrast; 07-04-2013 at 11:19 AM.
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Youtube video is private. Make it unlisted or public.
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Last edited by hicontrast; 06-26-2013 at 02:22 PM.
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You're breaking from the knees before you break from the hips. This is causing you to bring the bar down over your toes, with your knees continually going forward until you literally can't anymore, then you're sitting back at the hips to try and hit depth while salvaging balance.
You should bring the bar straight down to the bottom position by breaking at the hips and knees simultaneously, jamming your knees out hard, and sitting back with your hips to keep the bar over the midfoot. From the bottom position, keep your torso and low back tight as you drive up with your hips. At the moment, your hips are rising faster than your shoulders, requiring you to "good morning" the weight as you stand up. Keep your knees out hard at the bottom, and keep every muscle in your torso tight (your abs and low back will leak power between the hips and shoulders if they are allowed to slack). You may need to adjust your stance, but I can't tell; you certainly need to point your toes out more to allow for wide knees if they aren't already.
If you get these right you'll find that you have a lot more power, balance, and it will be easier to hit depth every rep. You may want to deload 25 lbs. in order to get it right.
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Ok I squatted today ( light day) and focused on keeping knees out, it actually felt quite hard.
front-
http://www.youtube.com/watch?v=uxVD0...ature=youtu.be
back -
http://www.youtube.com/watch?v=gbUeWW-JIZY
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These are a step in the right direction, but still need some work. First off, really good work on keeping your knees out. They allowed you to consistently hit depth and get some bounce out of the hole.
Two things to work on still:
1) Your bar path is all over the place because you're not sitting back with your hips enough. You're still unlocking the knees before you unlock your hips. They must both come unlocked simultaneously to start the descent. Bend at the hips as part of your first movement and allow yourself to sit back from the top. Do a drill where you take your squat stance with your back 6" away from a wall. Unlock your knees and hips at the same time, reach your butt back and touch the wall, then stand back up. Do this 4 or 5 times, then move slightly farther from the wall, and keep reaching your butt further back to touch the wall.
2) You need to keep your abs and lower back tighter as you rise out of the hole. On a few reps, you're bouncing out of the bottom with your hips but your shoulders don't rise along with your hips. A tight, strong torso will allow you to keep your back angle constant as you drive up from the hole.
I think these two things are related. Your uncontrolled start to the descent leaves you unable to stay tight on the way down. Fix your descent and that will help you stay consistent with tightness and depth.
But seriously, this is an improvement, you just need a bit more of the same.
EDIT: I highly recommend working up from your light day's weight as your worksets. These were kinda hard for you, and you need some time to get used to the correct movement. You're using muscles you've never used before, so you need to allow them to adapt to progressive overload as well. It's only a few workouts to catch back up, and you'll be able to progress much faster afterwards than you would if you just kept trying to work with your maxes. This is advice I wish I had followed when it was given to me, I ignored it, and lost months of time.
Last edited by Squeakyguy; 06-26-2013 at 07:50 PM.
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Thanks man this makes so much sense, as i feel my hamstrings are hugely underdeveloped and I always wondered why, when I sit back I always feel like I'm going to fall over, even though my shoes have a heel.I'll give it a go and post some videos.
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Can you check these please? tried to sit back more
More recent (30/06/13) -
Front(starts about 45 secs) - http://www.youtube.com/watch?v=3lPqzUJr9QY
Back - (starts about 40 secs) - http://www.youtube.com/watch?v=vkpgVxJ_sNw
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These video angles are really hard to watch. I can't offer much insight, but if you read the sticky on how to film form checks, can you submit a better video?
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