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Thread: Squat Form Check (newbie)

  1. #1
    Join Date
    Mar 2018
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    6

    Default Squat Form Check (newbie)

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    Hey all- thanks for taking a gander. Started a few weeks ago and figured it's time for a checkup before weights get heavy.

    YouTube Link

    • I don't think I'm going low enough - advice welcome. Feel a tightness in glutes/hips at this depth - working on mobility.
    • I see the buttwink at the "bottom", is the back too arched the other way on the way down?
    • Feet width/grip?


    Thanks in advance.

  2. #2
    Join Date
    Jun 2015
    Location
    Garage of GainzZz
    Posts
    3,297

    Default

    Stance is too wide. Bring your heels in under your shoulders and turn your feet out a bit more.

    Your upper back is flexed and your elbows are too high. Grip is a bit wide, too. Hands are draped over the bar, exacerbating the thoracic flexure. Get your wrists straight or just barely extended.

    You’re far too upright overall. Take a hammer to that mirror. Look at the ground in front of you at the base of the wall where the mirror once stood. Lean over at the descent and sit back to depth.

    Delete “butt wink” from your vocabulary.

  3. #3
    Join Date
    Mar 2018
    Posts
    6

    Default

    Appreciate it - will try again on Tuesday.

  4. #4
    Join Date
    Mar 2018
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    6

    Default

    Tried it again doing a lot of what you suggested.

    Few things I think I notice (let me know if I'm wrong):
    -Lowered hands too much (wrists are bending - felt some pressure there)
    -Knees potentially going too far over toes now?
    -Back looks looser overall but chest still too high?

    Again - thanks in advance for the help.

    Youtube Link

  5. #5
    Join Date
    Feb 2016
    Location
    Camino, CA
    Posts
    1,499

    Default

    Your stance is a touch too wide. Your entire back is not as tight as it should be. It's a little hard to tell, but the bar might be a little high. When you're standing between reps, lock your knees, then, when you start the descent, break at the hips and knees at the same time. Immediately get your chest aimed at the ground. Your knees are going too far forward - stop them closer to your toes. The knees should get tgere by the time you're halfway down and stay there until you're halfway back up.

    Where do you live.

  6. #6
    Join Date
    Mar 2018
    Posts
    6

    Default

    Quote Originally Posted by Jeff Illingworth View Post
    Where do you live.
    Denver,CO

  7. #7
    Join Date
    Feb 2016
    Location
    Camino, CA
    Posts
    1,499

    Default

    starting strength coach development program
    Set up an in person coaching session. It'll fix all these issues much more quickly.

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