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Thread: squat form check needed please

  1. #1
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    Default squat form check needed please

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    Hi, since I recently started to push knees out instead of out and forward (to try to hit proper depth), it seemed like a completely new movement pattern so I dropped some weight off the bar to 90 kg and will do a quick ramp-up LP, per se, to get myself back to where I was (5x3x130 kg) with hopefully better form this time around, and then beyond this weight if all goes well.

    This video shows a light weight but (even though I feel like I am hitting as much depth as my body is capable of) I am not even sure if this is enough depth.
    I go see Steve Ross in Brussels in May for some coaching, but I don't want to wait until end of May to at least make some of the more obvious improvements you might suggest.
    Since this is somewhat light I am not wearing my belt, which I usually start wearing for all sets over 100 kg.

    side view:
    09Apr2023 Squat side - YouTube

    rear view (I notice a little shakiness of the left knee on a couple reps but I will focus more on keeping knees out):
    09Apr2023 Squat - YouTube

    Thanks all.

  2. #2
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    These squats are all above parallel. I can't look at your technique above parallel because it will look different depending on what you have to do to obtain proper depth.

  3. #3
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    yep completely understood, thanks Rip.

    In my mind I was going ass to grass, but obviously am not .
    I honestly don't know how to my my non-flexible self get down any further. But I will work on flexibility in the meantime while I await my appointment with Steve.

  4. #4
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    Knees out at the bottom gets depth immediately. Has nothing to do with flexibility.

  5. #5
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    Indeed!

    So this morning I focused more on knees out and pushing my ass back even more.
    Does this depth look much improved or is it still too high?
    I dropped the weight reluctantly another 10 kg (down to 80 kg) and did a slight pause at the bottom to be able to better analyze the depth.

    squat12Apr2023-80kgside(1) - YouTube

    Thanks again for looking at this.

  6. #6
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    Fixed it. Now, concentrate on driving your ass up hard out of the bottom.

  7. #7
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    Quote Originally Posted by Mark Rippetoe View Post
    Fixed it. Now, concentrate on driving your ass up hard out of the bottom.
    I am so relieved, thanks a lot Rip!

  8. #8
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    ok so I think we got the depth thing more or less figured out, so I will now work on the rest of possible leaks in my form.
    I added 10 pounds and recorded this set (without the pause between reps).

    squat15april85kgdepth - YouTube

    Question is if any obvious problems are reappearing?

    Thanks again for your valuable time.

  9. #9
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    Knees are moving forward at the bottom. What are you doing with your eyes?

  10. #10
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    starting strength coach development program
    Quote Originally Posted by Mark Rippetoe View Post
    Knees are moving forward at the bottom. What are you doing with your eyes?
    Thanks Rip, you got me on the eyes thing. I was facing the mirror and couldn't help but admire myself on the way up I guess, lol.
    Anyway I turned around which fixed that problem.

    The knee slide at the bottom is proving a little more difficult to fix, however.
    I am thinking ''hips back and vertical shins" but when I reach a certain depth (my old depth which was too shallow) that is when the knees automatically start sliding forward again.
    I recorded all 3 sets from this morning where I was 'trying' to at least reduce the knee slide compared to before and tried to lean forward a little more.
    For sure not perfect yet but I'll keep at it.

    Thanks again for spending your valuable time looking at these videos.

    1st set:
    squat18apr202390kg(1) - YouTube
    2nd set:
    squat18apr202390kg(2) - YouTube
    3rd set:
    squat18apr202390kg(3) - YouTube

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