Squat Form check for mutant

[Ammo]

Thank you in advance for taking a look at my squat. I am a guy with pretty odd proportions: short legs and a long torso, which has caused me to struggle a bit with the squat (for reference I am 6'1" and my inseam is about 31 inches).

In the first video (from last week) it looked to me like the bar was shifting too far forward on the decent (not staying over my middle foot), although it felt okay when I was squatting. The second video is yesterday's workout where I was experimenting with getting the bar in a better/lower position to see how that felt. It went okay as far as the squatting goes, but it was pretty painful on my wrist and shoulders. Each set left me feeling like I had just escaped a wrist lock and my shoulders ached the rest of the day (not a good sore, but rather like tendinitis).

I understand, based on the SS book and videos, where the bar is supposed to be, but am not sure that I can always feel if it's where it should be.

Anyway, take a look and see what you think.

Squat 1: Squat 210 Feb 10th, 2017 - YouTube
Squat 2 (lower bar position): Squat 225 Feb 19, 2017 - YouTube

Thanks for any insight.
Ammo

[manveer]

Your elbows are cranked up pretty high, might be the cause of the wrist and shoulder pain.

All of your squats are high. Sorry.

Keep your abs tight so your low back doesn't move around so much.

[Ammo]

Thank you. It may be that I need to unload some weight and get a bit more depth before I add weight.
And yes, the high elbows is likely the cause of the wrist and shoulder pain. I'll have to mess around with how to get the bar locked into place without doing that.
Thanks!

[Satch12879]

Thank you. It may be that I need to unload some weight and get a bit more depth before I add weight.
And yes, the high elbows is likely the cause of the wrist and shoulder pain. I'll have to mess around with how to get the bar locked into place without doing that.
Thanks!

Move your hands out wider; that will help you get the bar in the right spot. You can bring them in later.

You're high because your stance is narrow, your knees are going forward and are not being shoved out. You need to work on that.

I think you don't have odd proportions. You look to be more neutral with regard to your segment lengths. You could probably use to lean over more on the outset of the movement. Also, don't look at the mirror; 4-6 feet in front of you on the floor.

[Polishdude20]

It looks like the palm of your hands are under the bar which is causing you to take the weight on your arms rather than on your shoulders. Try getting the palms of your hands on top of the bar rather than under. You shouldn't feel the weight on your arms at all. I used to get pretty bad shoulder and elbow pain until I switched to this way. It might work for you.

Your squats are high just like Manveer has said. It seems like you're not committing to the "point your nipples at the ground" cue. You might be able to go deeper if you widen your stance a bit more as well.

Film yourself and see if you can go deeper. The bottom of the wrinkle of your pants at the hip should be passing the top of your patella at the knee by a little bit. Watch for this next time you record yourself and adjust during your workouts. Learn to get deeper with your warmup sets as well.

[Ammo]

Thank you for the feedback. All the things you mentioned were things I thought might be an issue. I will experiment and see what happens.
Thanks again, much appreciated!

[Ammo]

Thanks very much; appreciate it!

[brainwalsh]

Your squats are high just like Manveer has said. It seems like you're not committing to the "point your nipples at the ground" cue. You might be able to go deeper if you widen your stance a bit more as well.

Film yourself and see if you can go deeper. The bottom of the wrinkle of your pants at the hip should be passing the top of your patella at the knee by a little bit. Watch for this next time you record yourself and adjust during your workouts. Learn to get deeper with your warmup sets as well.

+1 on the "point the nipples to the floor" cue. I'd couple this with setting your knees a bit earlier in the movement.

It took me a while to grasp the concept of breaking at the knees and hips at the same time, and I still have to remind myself to lean forward and set my knees ASAP in the movement - it's still a work in progress.

Don't be afraid to lean forward at the beginning of the movement if you set your knees EARLY in the movement; leaning forward will keep the bar over the middle of your foot. Jordan Feigenbaum is in a video with Alan Thrall and talks about setting your knees early so they don't slide a bit forward at the bottom... skip to 22:20 Training w/ Back Pain, Squatting Everyday, Q&A w/ Austin Baraki & Jordan Feigenbaum - YouTube

Take a big belly breath, brace your abs HARD, and set those knees early.

[Adam Franklin]

Move your hands out wider; that will help you get the bar in the right spot. You can bring them in later.

You're high because your stance is narrow, your knees are going forward and are not being shoved out. You need to work on that.

I think you don't have odd proportions. You look to be more neutral with regard to your segment lengths. You could probably use to lean over more on the outset of the movement. Also, don't look at the mirror; 4-6 feet in front of you on the floor.

It looks like the palm of your hands are under the bar which is causing you to take the weight on your arms rather than on your shoulders. Try getting the palms of your hands on top of the bar rather than under. You shouldn't feel the weight on your arms at all. I used to get pretty bad shoulder and elbow pain until I switched to this way. It might work for you.

Your squats are high just like Manveer has said. It seems like you're not committing to the "point your nipples at the ground" cue. You might be able to go deeper if you widen your stance a bit more as well.

Film yourself and see if you can go deeper. The bottom of the wrinkle of your pants at the hip should be passing the top of your patella at the knee by a little bit. Watch for this next time you record yourself and adjust during your workouts. Learn to get deeper with your warmup sets as well.

Thanks very much; appreciate it!

I second what they said.

To add, I always find it challenging to determine proper bar placement through online videos. In person, I can poke and prod and ensure the bar is just below the spine of the scapuala. It's hard to do that from here, especially if you are wearing a hoodie.

For reference, watch this video:



Implement the above tips and upload a new video. These aren't that bad, but we can make them better!

[Ammo]

Thank you, Adam. Can you clarify the "point your nipples at the floor" idea? I searched my SS book for "nipples" and didn't come up with anything. Is it just that I have to lean forward more? Lean forward sooner?
I will apply all this advice to my workouts this week and see what happens. Thanks again for the help!