Squat Form Check

[ABM]

Hello,

I have three concerns about my squat (videos follow).

1. At sub 135lbs weight it feels like my squat comes mostly from my legs, but as I increase the weight, my back gets brought into it more.

2. My left side 'rows' forward a little. I'm not sure if this is a product of how I'm oriented at the beginning.

3. Maybe coinciding with 2, but I have some left shoulder discomfort after my sets. It doesn't increase over the workout.

Set #1 (the sets 2 and 3 videos show a wider angle):
http://youtu.be/vkM1Et2vUe8?t=19s

Set #2:
http://youtu.be/BCs3KuXrvLw?t=12s

Set #3:
http://youtu.be/fflwdhJcnmQ?t=10s

How do they look?

Andrew

[Milo's Ghost]

You're going much too low. Just below parallel is what you're looking for.

Bring your stance in 2-3". Turn your toes out another 5-10 degrees.

Shove your knees out. This will be easier when you narrow your stance.

As for your questions:

1. Yes. Tho your going so deep means your back is loosening, which puts more strain on it and is less than ideal.
2 and 3. I can't really see what you're talking about.

Fix the above and post another vid. I'd love to see a side angle, too.

[ABM]

I never thought I could be going too deep. I'm going to go look for videos that show proper depth. Is there a place on this board that brings together examples of great form from each of the major movements?

With point 2, I'm referring to how the bar does not follow a perfectly vertical path; as I come out of the hole, it moves forward a little on the left side. Rep 1 of set 2 shows it: http://youtu.be/BCs3KuXrvLw?t=34s.

Thanks for the tips! I'll post new videos on Monday.

[Sean Herbison]

I wouldn't necessarily say you are going too low. I'd have to see your back to make that call. If you're keeping your back tight and not rounding at the bottom (butt wink), then your depth is fine. From what I can see you're not, so I'd say your depth is a good thing.

Other than that, I agree with Milo. Your feet could be a little narrower (could be, not have to be), and your knees should definitely be pushed out more. And I don't see what you mean by #2 either, but it may just be a matter of video angle. And for #1, again, I'd need a better angle of your back, but if it is rounding, that would clearly explain why you're feeling it more there.

[ABM]

I brought my stance in for todays workout and focused on pushing my knees out as I went down. I still felt it in my lower back, especially after rep 3 of each set, though.

Here's a side-view taken of me warming up at 135:
http://youtu.be/m1rSJh8BI3U

Here are the work-sets:

1 - http://youtu.be/wAXgdFtA8Sk?t=7s

2 - http://youtu.be/c8NNZRkw6gM

3 - http://youtu.be/zZxipE8zVRE?t=15s

[BareSteel]

You're a flexible guy and you're kind of dive bombing into the bottom of the squat. You're loose at the bottom because you give up tightness on the descent. Your lower back is rounding a little bit, but it's not horendous, and it will solve itself once you resolve to stay tight and thus cut off the excessive depth. All one issue here.

Don't forget big air and tight abs before EVERY descent - whether it's an empty bar or a 1RM.

I agree with Milo on trying a slightly more toes-out stance. Stance width looks okay from my vantage pt.

And I don't see the asymmetry you speak of.

Shoulder feel ok? I'd like to see a picture or video of your upper back rack position / bar pos.

[ABM]

Today I stuck my toes further out, kept thinking 'knees out' on the way down, and tried to lessen my depth. Sets felt less backy than before.

Warm-up side view:
http://youtu.be/4ENN_1HQTKY

Work sets:
1 - http://youtu.be/69_rvMetQjU

2 - http://youtu.be/2JCL5hmb52E

3 - http://youtu.be/PfjTj0Gyxmo

[BareSteel]

Good improvement, ABM. Some guys will point the toes out even a bit farther, but precision is something each individual lifter will have to discover. Tweak to your liking. Good fundamentals.

[ABM]

Thank you BareSteel, Milo, and PEBCAK.
I'm going to keep upping the weight and maybe play around with my toe angle some more, then repost in a couple weeks.

[zackpassman]

I suggest posting every session. Milo, Nick and Edge helped me dial it in faster that way.