Squat Check (Loss of Back Angle)

[Adam Nelson]

Squat 200 x fahve, 3rd Set

First off, the issues that I can spot, but know how to fix on my own:
1) My left wrist is over-extends in the middle of some reps. That happens when I get careless with my grip, so I just have to pay more attention there.
2) I tend to have some knee cave when I get fatigued. I expect this to improve as I get stronger. My knees stay out much better at 150 now that I'm working with 200. I expect that they'll stay out at 200 once I'm working with 250, as well.
3) I see my left toes coming up on rep 2. I could feel myself overdoing it on reaching my hips back, and I simply drifted outside of midfoot.

The issue that I am seeking help with is the my tendency to let my hips drift back, with the concurrent loss of back angle. It is most apparent in rep 5, but starts to creep in throughout the set. My question is this: Since that back angle appears to be my strongest position, should I simply go ahead and assume it on the descent? Will my particular anthropometry (short legs/long torso, but not freakishly so) put me outside the SS model if I lean over that much? I anticipate that I'd have to stop my knees further back, and they're already an inch or so behind my toes. The alternative (and my first instinct) is to let it clear itself up as I get stronger. That was pretty much a limit set, and I know that things might get slightly ugly at that point.

With regards to any potential follow-up video, I'll be squatting again on Wednesday. If the consensus is that they're close enough, I'll go on to 205. If not, I'll do whatever weight the coaching brain trust suggests and report back.

Thanks in advance.

[Tom Campitelli]

Your back angle does not fuss me much. The way you start your squat and your bar path do, however. You are starting with the knees and then bending over. Break with the knees and the hips at the same time. The squat should not happen in segments. Smooth. Cut your depth off just a hair. Don't overextend your spine on the way up. Drive your ass up all the way to the top. Focus on keeping the bar over the mid foot the whole time. This will make your squat feel better. Lastly, sandwiches. Eat them.

[Adam Nelson]

You are starting with the knees and then bending over. Break with the knees and the hips at the same time. The squat should not happen in segments. Smooth

Huh, yeah, now that you point it out, I can see it. I guess I'm "over-anxious" to get my knees set, in some sense. If I slow the video down, I see that they're out and set in plenty of time, though. I don't have to be in such a hurry to get them out there. I can fix that easily enough, I think.

Cut your depth off just a hair.

I have noticed that I'm a tad deep, and I've tried cutting my depth at various times in the past. That depth is where my adductors hit their limit, though. I know "knees out" is usually cued to increase depth, but could I use it to get a better stretch out my adductors? Otherwise, what's the solution? Just get tighter?

Don't overextend your spine on the way up. Drive your ass up all the way to the top.

Yeah, I think this is related to me trying to fight what I'm perceiving as my chest dropping. You have reassured me that my back angle is acceptable, so I should be able to stop it and stay in my hips. I have to admit that hip drive is the hardest thing for me to pick out in videos (both mine and others'). Any tips, or is it just a matter of knowing it when you see it?

Focus on keeping the bar over the mid foot the whole time. This will make your squat feel better.

I didn't feel off-balance on any of these (with the exception of rep 2). Is there something in particular I should be looking for, or is that just a general reminder to keep the Master Cue in mind? Is it worth filming a set from the side to check bar path?

Lastly, sandwiches. Eat them.

Yep, sandwiches, burgers, pizza, etc... I'm up to 196 (at 6'2) from 190 4 weeks ago. The eating will continue until the squats improve!

[Tom Campitelli]

I have noticed that I'm a tad deep, and I've tried cutting my depth at various times in the past. That depth is where my adductors hit their limit, though. I know "knees out" is usually cued to increase depth, but could I use it to get a better stretch out my adductors? Otherwise, what's the solution? Just get tighter?

Pretty much. Don't allow yourself to relax. It might feel like you are squatting high.

Any tips, or is it just a matter of knowing it when you see it?

The latter.

Is there something in particular I should be looking for, or is that just a general reminder to keep the Master Cue in mind? Is it worth filming a set from the side to check bar path?

Your bar path was drifting quite a bit on some of your reps. Focus on it a little to clean it up.