My squat form My squat form

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Thread: My squat form

  1. #1
    Join Date
    May 2021
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    Default My squat form

    • starting strength seminar october 2021
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    Hi everyone. Recently started the program and after the arrival of my new shoes this week I've eagerly set about trying to put into practice what I have learnt from the blue book.

    I've taken two separate videos from different angles of my squat and would appreciate feedback. Some observations/questions...

    - Not looking down enough on the first couple of reps on the video from the side
    - Is full depth being achived? Or do I need to be an inch lower?
    - Is the bar over the midfoot?
    - I've developed some soreness in my right elbow overnight. Is there anything obvious here which could have caused it?

    Thanks, Adam

    Squat - Side - 3rd May 2021 - YouTube

    Squat - Rear - 3rd May 2021 - YouTube

  2. #2
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    Dec 2014
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    Yes, look down the whole time. Yes get 1in lower. Narrow the stance so heels are shoulder width. When you get below parallel, drive your hips up forcefully(stretch reflex). Its tough to tell from the vid but the bar may not be low enough on your back

  3. #3
    Join Date
    May 2021
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    Thanks Ryan for your feedback. Hopefully these are an improvement.

    I'm definitely getting a little more range of motion, see the 3rd set for the best angle, and am really trying to focus on the hip drive.

    I've narrowed my stance slightly. I've taped the floor where my heels go for consistency. If I need to make an adjustment I'll know exactly where they were.

    The video of the 2nd set was mainly to try and get a better view of the bar placement. Do I need to move the bar down my back slightly or is it ok? Not the best set, had a bit of a wobble at the start. Doesn't look like my knees are out but I think this is just the angle as it's something I'm really focusing on on the way down.

    Thanks again.

    Squat - 1st Set - 4 May 2021 - YouTube
    Squat - 2nd Set - 4 May 2021 - YouTube
    Squat - 3rd Set - 4 May 2021 - YouTube

  4. #4
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    Bar needs to be lower on the back

  5. #5
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    May 2021
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    Thanks again. Videos from today's workout with the bar lower on my back. 3rd set has the best angle. Was forced to take a wider grip but will work on my shoulder flexibility and gradually move it in. I feel more stable now and it's forcing me to look down. But does feel uncomfortable on my back. Hopefully moving the grip narrower and some extra meat on my back over time will help.

    Looks like I'm a bit short on depth on a few reps so will have to focus on this.

    Will start ramping up the weight next workout if my form looks ok.

    Squat - 1st Set - 7th May 2021 - YouTube
    Squat - 2nd Set - 7th May 2021 - YouTube
    Squat - 3rd Set - 7th May 2021 - YouTube

  6. #6
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    Better.

    Narrow the stance a little more and shove your knees out harder
    Some reps are high, so fix that
    Breathe through your mouth, not your nose
    Keep your chest down

  7. #7
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    May 2021
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    Thanks again Ryan.

    I've narrowed my stance 2 inches.

    Also narrowed my grip a little, feels better on my back.

    Now breathing through my mouth.

    Having watched the first set straight after, doesn't look like I'm pushing my knees out enough so really focused on this thereafter, see 3rd set.

    Am I getting there?

    Squat - 1st Set - 10 May 2021 - YouTube
    Squat - 2nd Set - 10 May 2021 - YouTube
    Squat - 3rd Set - 10 May 2021 - YouTube

  8. #8
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    Please read the sticky on camera angles. Only thing I can tell from here is that you need to get lower

  9. #9
    Join Date
    May 2021
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    Sorry, I'll make sure the angle is better for the next workout and put more focus on getting lower. I know you've mentioned it several times now. Thanks.

  10. #10
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    May 2021
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    starting strength coach development program
    Hopefully improved the angle with 2 sets from the rear quarter. 1 set from the side just for comparison to last time...definitely getting lower now. What do you think?

    Thanks for your time.

    Squat - 1st Set - 12 May 2021 - YouTube
    Squat - 2nd Set - 12 May 2021 - YouTube
    Squat - 3rd Set - 12 May 2021 - YouTube

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