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Thread: squat puzzle and floppy back form check

  1. #1
    Join Date
    Nov 2009
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    100

    Default squat puzzle and floppy back form check

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    so as i was warming up yesterday, i had the camera on while squatting the empty bar. to my horror my upper back is flopping down to keep the bar over mid foot. is the correct way to fix this to squeeze the shoulder blades together hard? the puzzle of squatting correctly has become the first hard thing to conquer never mind the weight is getting heavy for me. god damn knees are still difficult to control. but i think now that i have shoes with heels i will just fire my hips back more. hopefully that works.

    thanks again for helping me get this cuz mark doesnt need to see my fat ass.

    http://www.youtube.com/watch?v=W8w-90S_Dc0

  2. #2
    Join Date
    Oct 2007
    Location
    Israel
    Posts
    572

    Default

    Doesn't look bad to me. I think it would get better if you make your knees travel forward faster at the beginning of the descent, and then shoot your hips back.

  3. #3
    Join Date
    Mar 2008
    Location
    Nashville, TN
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    1,231

    Default

    Drecar, just a quick observation:

    When I'm watching a squat video, I look for signs that the person is just "folding" down into the bottom position, sort of like one of those folding chairs that people lie around in at the pool. You know the one's I'm talking about, the jointed ones. In the video you posted, I get a sense of you just kinda folding down into the bottom position. Funny analogy, huh? But when I see someone squatting the way Rip prescribes, I don't get that sense at all, it's more like spreading the thighs apart and dropping the hips down into that space the thighs created by moving out to the sides. Try thinking this way, as you also try to enforce the knees out forward the way coldfire suggested.

    It's worth a try.

    -Stacey

  4. #4
    Join Date
    Jun 2009
    Location
    Chicago, IL
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    2,150

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    I've noticed that you're looking up on your way up.

  5. #5
    Join Date
    Nov 2009
    Posts
    100

    Default looking up on ascent

    i found that when i feel back angle change that looking up corrects this. if theres a better way, im ready to apply it.


    I keep rewatching the video and its bugging me that my upper back seems to flop forward. during the squat everything feels fine and im in balanced. but this lack of tightness has me concerned. how do i keep tighter?

    also, im beginning to worry about my floor. seems like not being level is a bigger deal than i thought. until i fix it, is better to squat face up hill or down hill?

  6. #6
    Join Date
    Dec 2009
    Location
    London, England
    Posts
    103

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    starting strength coach development program
    Face down hill, more like wearing a small heel that way. Personally I'd rather collapse forward than backwards if I fail, too. When I've failed before in the hole with no spot, I just drop forward - I think this is described in SS too - this would be easier facing down hill.

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