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Thread: SQUAT form check

  1. #1
    Join Date
    Jun 2020
    Location
    Bulgaria
    Posts
    5

    Default SQUAT form check

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    Hello everyone!

    More than a month I'm trying slowly to rebuild my strength and technique, using the starting strength program.
    With one little variation - I'm not alternating the deadlift with clean. I just cannot do cleans and don't have a coach to teach me the proper movement pattern.
    Also I'm powerlifting enthusiast and more focus on the deadlift is actually good (I think).

    So I've started from 70kg and in the video I'm squating with 107.5kg. And I think it was my best squat from the past months.
    Please let me know your thoughts about my technique.



    Thank you!

  2. #2
    Join Date
    Dec 2014
    Location
    New York, NY
    Posts
    649

    Default

    Hi Mario,

    1) Before each rep slow down the setup. Take a breath such that you tighten your abs/ribs down (right now you are puffing your chest up and arching your back - not good).
    2) As you descend, let your knees get a bit more forward sooner so that you stay balanced over mid-foot (you are often off-balance with your balance behind mid-foot).
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  3. #3
    Join Date
    Jun 2020
    Location
    Bulgaria
    Posts
    5

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    Hello couch Courtland,

    1) To achieve this tighten core, should I loosen or tighten my belt?
    2) On this specific workout I've tried to achieve to keep my shins as vertical as possible - but you are saying it's bad for my balance. Is that correct?

    Thank you!

  4. #4
    Join Date
    Dec 2014
    Location
    New York, NY
    Posts
    649

    Default

    Quote Originally Posted by mario2s View Post
    Hello couch Courtland,

    1) To achieve this tighten core, should I loosen or tighten my belt?
    2) On this specific workout I've tried to achieve to keep my shins as vertical as possible - but you are saying it's bad for my balance. Is that correct?

    Thank you!
    1) The belt should be such that when you put it on and stand relaxed, it is reasonably tight (no sliding around) and such that when you take a breath and brace you abs by bearing down, they press against the belt and create more tightness.
    2) Correct. Nowhere do we advocate vertical shins. We coach bar path. The bar needs to be over your center of balance (mid-foot) and to accomplish that consistently over the rep, you will need to let your knees go more forward in the beginning. Then about halfway down, lock them into place so they don't travel forward anymore.
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    Science for Fitness:
    Online Strength Coaching, Nutrition Coaching, & In-Person Training

  5. #5
    Join Date
    Jun 2020
    Location
    Bulgaria
    Posts
    5

    Default

    Thank you very much, sir!

    Next workouts I'll focus on those 2 topics.

    Best Regards,
    Mario

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