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Thread: Squat form check

  1. #11
    Join Date
    Feb 2020
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  2. #12
    Join Date
    Jan 2018
    Location
    Toulouse, France
    Posts
    81

    Default Fixing my squats: session 1

    SS log
    Relevant SS log entry.

    Objective
    Here are the things that I try to fix:


    Attempts
    1. Video: 160kg
    2. Video: 180kg
    3. Video: 180kg


    Discussion
    • Video 1:
      • Bar position: seems OK.
      • Straight wrists: seems OK.
      • Stance: seems OK.
    • Video 2:
      • Bar position: seems OK.
      • Straight wrists: NOK. ; I fail to keep a nice shelf.
      • Stance: seems OK.
    • Video 3:
      • Bar position: seems OK.
      • Straight wrists: NOK. ; I fail to keep a nice shelf. The torso makes a strange angle with the hips: the angle should not change once set.
      • Stance: seems OK.


    What do you think?

    Thank you,
    PHF

  3. #13
    Join Date
    Feb 2020
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    Default

    The 160 is fine by all accounts. You are failing to keep your chest tight on the 180, which results in all the other problems. Work back up from 160, it shouldn't take you more than three weeks.

  4. #14
    Join Date
    Aug 2017
    Location
    Chicago, IL
    Posts
    728

    Default

    180kg is a little too heavy for you to maintain technique right now. I'd have you start at ~150 for 3 sets of 5 and work your way back up. You might hit some PRs.

    Keep your eyes on the floor in front of you and BEND OVER. You're a little too upright here. Notice your back angle on the way up with 180. That's what it needs to be on the way down.

  5. #15
    Join Date
    Jan 2018
    Location
    Toulouse, France
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    Default

    Thank you Jovan and Alex.
    I have a few squats at 153kg scheduled for tomorrow,
    and I've just got a nice tripod to make clean and consistent videos.
    Let us see what I can do tomorrow then.

  6. #16
    Join Date
    Jan 2018
    Location
    Toulouse, France
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    Default

    Ok guys, I've a video for you.
    The only good news is that the tripod does what a tripod is supposed to do.
    Anything else went out of the window.
    Anyway, thank you for looking at that thing.
    Relevant SS log entry.
    Video: squats, 153kg, last 5 reps of the working session (5x3)

    PHF

  7. #17
    Join Date
    Feb 2020
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    Default

    You are still pushing on the bar a little. Try raising your elbows a bit more to get a better shelf. Bend over more when you descend, send your ass further back. When you come out of the hole, do not raise your chest, stay in your hips for the entire ascent. Think about keeping your chest very rigid for the entire set.

  8. #18
    Join Date
    Jan 2018
    Location
    Toulouse, France
    Posts
    81

    Default

    Thanks Jovan.
    Yes, these squats are terrible.
    I might have two problems in addition to the ones you spotted.
    1. My back needs to heal.
    2. I should probably not do light squats after heavy deadlifts.

    To solve the first problem, I may high bar squat for a couple of weeks.
    For the second one, I will play around with the programming.

  9. #19
    Join Date
    Feb 2020
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    2,411

    Default

    Yes, I see how the wound on your back might be a problem. The bigger issue is, since you have started actually low bar squatting, you simply need to lean back more than you were doing. It is simple, the squat chapter in the blue book explains it well. The lifter barbell center of mass has shifted, so you need to compensate for it by leaning back more. Once the wound heals, you should get this done in no time. I expect you to squat 200 kg for a set of five by the end of the year.

  10. #20
    Join Date
    Jan 2020
    Location
    Coventry, UK
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    41

    Default

    starting strength coach development program
    I'm not a coach and I can't lift anywhere near as much as Pierre-Henry, but I'm wondering why nobody has mentioned the lack of safety bars here. What if you fail with a weight like that on your back? Is it not extremely dangerous?

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