Squat Form Check, shaky knee

[Bassist_Phil]

Hi guys. After yet ANOTHER disappearance from the gym due to work, I've decided to shoot some videos with my ever-problematic squats. A few months ago, I had some proper sketchy squats and posted them online. (http://startingstrength.com/resource...ad.php?t=47459) Yep, it's from a long time ago, and I'm now squatting less due to a big hiatus due to stupid work.

So, here's another attempt at getting them sorted. A few notes: due to previous knee injuries, I'm now wearing knee sleeves (not tight, just snug and toasty warm). They've helping immensely with pain management. In fact, they're amazing.
I also have abit of a dodgy left shoulder, so that's why the grip is a bit asymmetrical. This is intentional as per the book.
I've also seen a decent deep tissue masseuse who has said I've got SUPER tight quads, so I've been working on getting that sorted.


I'm spotting errors in my form by analysing the videos, but any other feedback would be great.

Apologies for the angles and the rack getting in the way.

First and foremost, warm up set of 40kg, side view

http://youtu.be/n07HmwUhc1o

I know now that I'm not hitting the correct depth. I also seem to collapse into the depth a bit (I've always had this issue).


Work sets
http://youtu.be/VttzF7K2CVo

Still not quite deep enough, and left knee gets a bit shaky, but MUCH better than my ye olde squats.

http://youtu.be/zyA3kwa9rD0

Same issue with depth and shaky left knee.

http://youtu.be/tesFuu7Y6gE

As above.

Despite my utterly strained face, these were easy, APART from just concentrating on getting the damn things done right. Am I heading in the right direction? I know they're not great (or anything close to), and I still need to tweak my form, but they do seem to be getting better. Any advice would be highly appreciated.

Thank you!

[Bassist_Phil]

Sorry for the bumpity-bump.
As an extra note, on the side view I've noticed I'm lifting my left heel slightly at the bottom. Hoping to get this corrected today.

[Jsutt]

Yep, they're all high. Get some stretchy shorts, trackies are useless for squatting in. Otherwise, to me they look pretty good. Knees out a little further and hit depth and I'd say you're good to keep throwing weight on there.

[Bassist_Phil]

Thanks for the advice. I've got some shorts, I'll try wearing those instead. I never thought trackies would be the issue! I'll film the sets again on my next session.
I'm pleased I'm getting there though, I've been seriously struggling with squats for ages.

[Jsutt]

They mess with your proprioceptive feedback, making you feel like you're hitting the right position & getting the hamstring stretch before you're really there. Like putting tape across unstable joints, where the tightness on your skin signals that your connective tissue or whatever is starting to stretch & the movement needs to stop there.

[mweitz]

I'm a newb, so certainly no expert. Keep that in mind.

It appears that your neck is flexed up (eyes too high) at the bottom of the set. I find that when I visualize the tennis ball between my chin and chest I have an easier time hitting depth.

Your stance appears a bit wide and in the first video your feet appear to be pointed out a lot (45 instead of 30). Could be a result of your knees or my untrained eyes tho.

[Bassist_Phil]

Ahh, that would make sense in terms of the proprioception - previously whilst wearing shorts, I have felt to go deeper, yet simply put that down to feel rather than fact.
Merits, is the foot angle only obvious on the first set? My stance does look a tad wide, but I can't seem to go to the correct depth with a narrower stance. Maybe that will change once I'm wearing appropriate clothing. As for the head position, I never noticed that! I'll review the section and see how I can correct it - maybe a focus on something a little further away might work?

[cph]

It looks to me like you have relatively long legs and a short torso, which means you'll probably have to lean over more to achieve depth and keep the bar over midfoot.

Also, I'm not 100% sure about this, but you look like you have the same issue as me with the knees. You actually push them out too far so they track outside your toes, then they come back in slightly at the bottom.



The R image to me looks correct, while in the L image the knees are tracking outside the toes.

Now, I could be completely wrong about this, but it is definitely possible to shove your knees out too far according to Rip.(1) (2)

[almost]

Notice how your back angle changes dramatically as you descend? You're fighting to stay too upright in those first few moments as you push your knees out at the start. The back angle you're getting once your knees are out is correct, but you should be at that angle as you start to descend.

Page 54, Figure 2-47 [...] Don't be afraid to lean over, sit back, and shove your knees out.

I'm similarly built, and I have a suspicion that your stance is a tad too wide as well, maybe try bringing it in a bit and you'll find you can maintain a stronger knees-out position.

[mweitz]

I think Ripp says "eyes down". I just got the DVD yesterday. Best 30 bux spent ever. In any case, I have to squat in a cage that is up against a mirror. I just try to keep my neck in the same position for the whole squat. Imagine a tennis ball between your chin and chest for the whole squat.