Squat - form check - 175 pounds

[Kieran Goodrich]

Hello,

Thank you for the time and effort you put into these form checks. This subforum has been a great help in self-diagnosing errors.

I've been trying to correct poor bracing and a tendency to get the weight out over my toes. Today, I focused on getting my upper back tight before picking up the bar, bracing through the gut, and thinking UP! as I hit the bottom. Today's sets felt surprisingly less grindy than Monday/Wednesday's. I was worried that I simply wasn't hitting depth, but I upon review I think I'm ok.

I would greatly appreciate any critique or commentary you can give me. Thank you for your time,

Kieran Goodrich


190 pounds
5'10"
34 years
6 weeks into NLP

80kg / 175 pounds
Set 1 - rear quarter
Set 2 - side/quarter
Set 3 - side/quarter

[Mark Rippetoe]

Depth.

[Kieran Goodrich]

Nuts, I guess it felt too good to be true after all.

Thank you for the correction, and have a nice day.

[DJLOVAT]

Hi Kieran,

Aspiring SSC here, so you can take or leave my comments as you wish:

Squat: Stand up all the way in your set up, stance is a little wide, you're not deep enough, you're too lax at the bottom and your knees pull your hips forward, you're trying to lead with your chest out of the bottom.

1- Narrow your stance a little
2- Push your knees out + hips back and get leaned over right away.
3- Think of keeping everything "tight" as you get in and out of bottom. (Knees should stay in position starting about 1/3 of the way down)
4- Keep your chest pointed at the floor.

*If you work on 1-4 the issues above should start getting resolved a bit.
*Get a better belt and cinch it up a bit more.

DL: Your hips are too low in your set up pushing your knees and shins too far forward, you're looking straight down in the start position.

1- Hips higher in the start position. (Knees flush with the crooks of your elbows)
2- Pick a point on the floor about 10-15 feet out in front of you stare at it and try to burn a hole in it with your eyes...The whole set.

*This weight is light enough that you can get away with pulling it inefficiently. Heavier weights will start becoming a problem.

Hope this is somewhat helpful.

[Kieran Goodrich]

Hi DJLOVAT,

Thanks for the comments! I'll focus in on these points this week.

Have a nice day,
Kieran