Squat form check

[nkupianist]

Hi coaches,

If I'm posting too soon after a fairly recent deadlift check and you're slammed with other videos, I understand if you don't have time to answer me again so soon. I wore my "fives" shirt just to increase my odds.

That said, I'm getting back into the LBS after exclusively doing HBS for the past 6 months or so. I had a lot of shoulder/bicep things going on, which I'm hoping don't return. My HBS has consistently improved and gone up during that time, but I'd like the added weight on the bar that I know a LBS will afford me.
I've started just doing low bars on my "light" day of a HLM while I get the form back. If all goes well, I'll eventually try to transition the other two days over.

The main things I've been focused on have been not going too low, following the cue of "elbows pinned to sides" (I was a high-elbowed LB squatter before), and staying in my hips on the ascent after all that high bar.

Thanks,
Scott

LBS - YouTube

[Tom Campitelli]

Those squats look good. A minor point – your right wrist is flexed over the bar. Extend it to straighten it out. This may necessitate a lower elbow position, which is not a bad thing. You may actually need to go a touch deeper, but this is filmed from too high of an angle for me to say that for sure.

[nkupianist]

Ok - thanks! Depth has never been my issue (usually I'm too deep), so I'll assume it's camera angle but will also have my training partner extra vigilant about depth and will record lower video for myself.

Ok, yeah, I've noticed the same thing regarding wrists, and I'll definitely try to focus on getting my wrists straight when I do LBS again Monday.

Glad these overall look good - was worried going back to LBS would be like starting over, but the form seems mostly intact from when I did them before.

Thanks as always!

[nkupianist]

Coach Campitelli,

One follow up question if you have time.

If I were to transition my HLM program to all low bar, any thoughts on progression? My thought was to do LBS on light day for another week, then do L and M day low bar for a bit, then all 3 days after a couple weeks of that, possibly even doing my first LBSs on heavy day as 2 or 3 of my 5 sets and transitioning to all 5 sets low bar over a couple more weeks. My plan was to follow this progression without altering any prescribed weights/reps in my weekly progression.

On the other hand, since you seem mostly ok with my form and heavy day should be easier low bar if anything, is there a need for the slower transition? Maybe I don't need such a long form adjustment period?

Thanks!

[Tom Campitelli]

I have certainly heard of worse ideas for getting used to low bar squatting. I think you might find alternating between high and low bar squatting within the same group of worksets rather disorienting, however. Start low bar squatting on your medium day, too. After a week or two of that, see how it feels on the heavy day. If you have to back the weight off a bit, do so. However, you may be well prepared for it after a few weeks at lighter weights.

[nkupianist]

You know what, with the glitchy knee thing going on, I just said screw it Friday and made the full cut-over to LBS on heavy day. I really had zero issues from it - the extra strength out of the hole more than compensated for any awkwardness. Since that worked, I dropped HBS to light day only (just to keep it "grooved" should I have to go back).

Thanks for all your help!
Scott

[Tom Campitelli]

Well done, lad. Go forth in sin.