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Thread: Squat form check

  1. #1
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    Default Squat form check

    • wichita falls texas february 2021 seminar
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    • starting strength seminar february 2021
    I wanted to post this last week, but the instructions forbid "lower weight to fix form", so here's 4 lbs above my previous PR / 11 lbs above previous workout.

    Bio-signs:
    Male, 38 yo, 5'8" (1.73m), 181 lbs (83kg)
    Deadlift: 220 lbs / 100kg
    Squat: 187 lbs / 85kg
    Bench: 113 lbs / 52kg
    Press: 79 lbs / 36kg
    Chin ups: ~5, assisted

    Squat 85 kg / 187 lbs, 3rd set


    During the first 2 reps I focussed on pushing my knees out, because in the second set I didn't. But my depth already seemed acceptable (happy to stand corrected), and this just felt unstable.

    In recent weeks I found the bar was going too far forward on the way down. I initially fixed that with a very wide stance (half my foot outside the wooden platform; I have footage). I since narrowed it again and try to sit back more. This still scares me a bit; ever since I tried to use Chinese toilets, I've had a hard time finding balance in a squat, afraid to fall backward. Though it's actually easier with weight and these shoes, and in reality I've only failed forward.

    Happy to film again with different angels, light, mics, etc.

    PS. I'm replacing the narrow wooden plank very soon
    PPS. I have a grip problem with my left elbow ending up higher, despite no history of shoulder injury that I know of. I starting doing shoulder dislocation exercises and using an elbow sleeve; will post if that doesn't help.

  2. #2
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    1) When you get wider wood, take a slightly wider stance.
    2) Keep your gaze on the floor the entire time (you are shifting your gaze/head during the reps).
    3) When you take your breath, bear down on your abs, don't puff your belly out.
    4) You need to lean over more when you start the rep. Watch what happens as you rise out of the bottom: your body leans you over a bit more as you come up - that is the lean you want on the way down.
    5) Shove your knees out a touch harder as you initiate each rep.
    6) Try and not let your breath go as you ascend.
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  3. #3
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    Thanks! That gives me a lot to improve on, and fewer stance permutations.

    Regarding (2), I put a small object on the floor about 4' from where I stand and tried to keep looking at it. But it seems I'm still moving my head.

  4. #4
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    Quote Originally Posted by Sjors Provoost View Post
    Thanks! That gives me a lot to improve on, and fewer stance permutations.

    Regarding (2), I put a small object on the floor about 4' from where I stand and tried to keep looking at it. But it seems I'm still moving my head.
    Yeah, it will take some practice where you actively focus on it, but it the bigger issues first. Also, gaze a bit further out would be best.
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  5. #5
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    Squat 87.5 kg / 193 lbs, 3rd set


    Wider stance and leaning over a bit more on the way down.

  6. #6
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    Too wide now. Put feet under your shoulders. Lean is better but still need a touch more and get your knees forward sooner.
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  7. #7
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    starting strength coach development program
    Squat 92.5 kg / 204 lbs, 3rd set


    Slightly less wide than the previous video (which is two workouts ago). I put tape markers on the floor so it should be easy to further adjust stance width.

    Schermafbeelding 2020-10-08 om 20.07.23.jpg

    I'm still leaning more forward on the way up than on the way down, so I'll keep working on that.

    I intentionally have my left hand further out, which trying to keep the shoulder shelve tight. It felt not less stable than before, but my elbow is a lot happier.

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