Mind doing a quick Squat form check?

[Sam Trask]

Hi all,

I'm just starting my 4th week of SS, and am starting to lift heavy enough that I want to make sure my form isn't breaking down. The video posted below was my 3rd set of a 5x3, 215 lb. I felt pretty good considering my previous 5 RM was 225, and I've had a fairly rough few days of travel/sleep/dieting. The last rep was a bit challenging though... Doing SS when you're a pilot is a PIA sometimes! Thanks in advance!

http://www.youtube.com/watch?v=ZUW1F7ew1Zk

[JStrong]

Embedded-cool.

You'll get more knowledgeable responses than mine (hopefully) but two things I see are that you go very deep, which would be fine but you're getting "butt wink." May not be a problem, but you don't need to drop so low.

You're very vertical, is the bar slightly higher than it should be?

Also, your valsalva looks like you're holding it in your mouth--try and hold it in the glottis, your throat.

[Carnivroar]

I don't see any buttwink.... but that's hard to tell becuase the weights are on the way.

Also, it looks like you are doing high bar.

[misspelledgeoff]

Definitely high bar squats. What Jstrong observed as buttwink, I think is loss of lumbar extension in the bottom. Whatever it is, it's definitely there.

You'll need to put the bar in the correct position on the back, bend over, stick your ass out and shove your knees out on the decent.

[Mr.City]

Yes, that looks like high bar. Do you have any shoulder flexibility issues?

[Stephen Pacheco]

If you do, just do shoulder dislocations, they work great.

[Sam Trask]

Thanks for the comments guys! As far as the deepness, I thought the goal was ATG? I did do some more video today, and the "butt wink" seems to stay away when I shallow it out a little (but still going slightly below parallel). I really do need to get comfortable with the low bar position... I'll try it out tomorrow and let you know how it goes. Thanks again...

Sam

[LudwigVan]

Thanks for the comments guys! As far as the deepness, I thought the goal was ATG?

Read the book?

[Underdog]

ATG is great, but only if you can do it without the "butt-wink". My understanding is that butt-wink is indicative of a relaxation of the hamstring, which then forces the brunt of the work on your quads (and glutes I suppose). By keeping the hamstrings tight you can use their stretch/rebound to help propel you out of the hole.

Only thing I noticed in your vid was that your back was fairly vertical. Like the others have said, it seems you are doing high-bar squats. Get the bar lower and be sure to keep it over the center of your feet.

Otherwise, great work!

[LudwigVan]

My understanding is that butt-wink is indicative of a relaxation of the hamstring, which then forces the brunt of the work on your quads (and glutes I suppose).

Read the book?