Squat form check

[travisf]

I have tried to make the videos as described in your sticky: tripod mounted, 45 rear oblique view and lateral view of my last working set, as much light as I could get, high definition, clipped the prep part, roughly hip height, head to toe visible. Please let me know if I need to refilm these. I will not remove these videos from youtube after you comment on them.

I have gained 25 pounds (20 pounds non fat, and 5 pounds fat; from 135 to 165 pounds) on your program, for which I am very appreciative. I have a long way to go on increasing my lifts, and have learnt the hard way (by stalling) the improtance good technique. I have tried to fix as many issues as were visible to me by filming each of my squat work outs before filming these vidoes. I have had the tendency to let the bar move forward onto my toes during the squat, and have tried to correct this. I will keep working on improving my technique, and will appreciate your expert eye.

Wed 240 final set:
http://www.youtube.com/watch?v=VK-rBz9kJjY

Mon 235 final set:
http://www.youtube.com/watch?v=4VYtaQjQMX0

[Omnipotent]

I don't see anything wrong with your squat. very good!

[rasmusDoh]

What did you do to try and fix the problem with the bar moving forward?

I have the same problem, and find it pretty difficult to fix.

[travisf]

What did you do to try and fix the problem with the bar moving forward?

I have the same problem, and find it pretty difficult to fix.

I filmed myself, after I plateaued at 250 pounds and was unable to progress. I notice that I was letting my chest fall forward which resulted in the bar being over my toes at the bottom. I tried to correct this error mentally many times, but it kept recurring.

One thing which really helped: I squatted with an empty bar touching the uprights of my power rack!! when I would descend the bar would not be able to move forward because it was touching the uprights. This taught me how to descend without letting the bar move forward. I realized that the main changes I needed to make were to break at the hips 1st, focusing on shoving my hips back, and keeping my chest up during the descent. I also widened my stance a little bit and made sure my toes were pointing out about 30°. this may sound subtle, but these changes make the squat feel like a completely different exercise to me now.

once I made these changes to my technique I deloaded to 225 and am now trying to work my way back up to 250.

Hope this helps.....

[travisf]

i would really appreciate further feedback on my form? Is there anything I need to adjust?

[rasmusDoh]

Thanks for your answer.

I'm looking at both of your videos, and i find it hard to find anything wrong.

I think your form is really good!