Squat form check

[Şenol Tapirdamaz]

Male 41 y/o
height 179cm
bw: 112.7kg (coming from 120 kg)
working weight: 70kg

- I'm not sure if the weight is dropping in a vertical line
- I would really like to know if that small movemement of my hipp/but at the bottom is allowed, or not.. how do I get rid of it then?
- any help is truly appreciated.

Video is of training on Wednesday 25th April
YouTube

[Michael Wolf]

Hi Senol,

There's a lot to fix here, but none of it is catastrophically bad, just a bunch of things that need to be worked on.

1. The bar looks to be up a bit too high. Slide it another bit down your back, till it's just under the spine of your scapulae, sitting on the ridge of your rear delts.
2. Don't stand there for 10 seconds waiting to squat. Walk it out, take a big breath, brace your trunk, and squat.
3. Widen your stance an inch and push your knees out hard to the sides immediately.

Let's start with those three, and see if that also cleans up some of the other issues happening here.

[Şenol Tapirdamaz]

Hi Senol,

There's a lot to fix here, but none of it is catastrophically bad, just a bunch of things that need to be worked on.

1. The bar looks to be up a bit too high. Slide it another bit down your back, till it's just under the spine of your scapulae, sitting on the ridge of your rear delts.
2. Don't stand there for 10 seconds waiting to squat. Walk it out, take a big breath, brace your trunk, and squat.
3. Widen your stance an inch and push your knees out hard to the sides immediately.

Let's start with those three, and see if that also cleans up some of the other issues happening here.

Thank you Coach!