My First Squat Form Check My First Squat Form Check

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Thread: My First Squat Form Check

  1. #1
    Join Date
    Jul 2023
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    Default My First Squat Form Check

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    Hey folks,
    Starting to hit my point of PR's on squats, all other lifts are still progressing okay for now.
    I'm worried they're starting to look a little good morning-ish.
    I've never filmed myself at the gym before so apologies if this angle isn't great.
    I'm lifting 123kg (271 pounds)
    Definitely in the Novice for proper lifting, following a blend of Starting Strength especially for technique and StrongLifts 5X5.

    Loom | Free Screen & Video Recording Software | Loom

    Stats: 33yo, 195cm (6ft 5"), 105kg (230 pounds)

  2. #2
    Join Date
    Jul 2007
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    North Texas
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    Default

    You are about 2 inches too deep.

  3. #3
    Join Date
    Feb 2020
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    2,287

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    As you unrack, press your shoulder blades together much harder and lift your chest. Step out of the rack. Make sure your shoulder blades are still pressed together hard and your chest is lifted. Breathe in and bear down on your abs. Maintain this tightness throughout the set. Your upper back is all soft and mushy, which is why the weight of the bar is tipping you over at the bottom.

  4. #4
    Join Date
    Jan 2023
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    Default

    Wear a belt.

  5. #5
    Join Date
    Jul 2023
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    Thanks for your responses.

    Here is my updated video from this morning keeping in mind the cues from Jovan and Rip. Overall I felt heaps better with it this morning, bearing down on my abs way more, having the belt on also helped with that and being cognisant not to go too low.

    I've always wanted to make sure I was doing more work than less work when it came to squats.

    I haven't been using my belt because I bruised a rib with it a few weeks ago and just put it back on this morning.

    Loom | Free Screen & Video Recording Software | Loom

  6. #6
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    Feb 2020
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    You have squeezed the shoulder blades together well, but in the process, you have completely forgotten to raise the chest and thus push your lower back in extension before you start the rep. Do this without the bar or without being in the gym. Stand up and push your shoulder blades together, but lift your chest as well. As you do this, feel how your lower back goes into extension. You need to replicate this with the barbell on your back. You have also cut too much depth, you are a bit high now.

  7. #7
    Join Date
    Dec 2021
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    408

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    Quote Originally Posted by IsaacL View Post
    Here is my updated video from this morning keeping in mind the cues from Jovan and Rip. Overall I felt heaps better with it this morning, bearing down on my abs way more, having the belt on also helped with that and being cognisant not to go too low.
    This may be contributing to your lower back going out of extension as you squat. You want to get the barrel hoop tension around your whole torso, not just your abs. You want your spine to move as a rigid unit from hips up, and getting that tension right will help.

    You have to Learn to Control Your Back with Mark Rippetoe - YouTube

    Quote Originally Posted by IsaacL View Post
    I haven't been using my belt because I bruised a rib with it a few weeks ago and just put it back on this morning.
    Is that a 4" belt? 3" is generally better for almost everyone for most or all lifts.

  8. #8
    Join Date
    Jul 2023
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    Thanks for all your help so far, I really appreciate it. Today I felt a big difference when ensuring my back was in extension for each rep. I think I had a belief previously that I was going to go into Over extension as I've always had decent lower back mobility but it felt just right today. I think I've gotten much better with depth as well hitting it right on slightly below parallel, I could be wrong on this though.

    Here are 4/5 sets as I forgot to film set 4. Set 2 felt a bit dodgy as it was the first set I put my belt on and I think it was too low and was digging into my belly when I got into the hole. Raised it up a little higher for the rest and it was much more comfortable.

    Set 1: Loom | Free Screen & Video Recording Software | Loom

    Set 2: Loom | Free Screen & Video Recording Software | Loom

    Set 3: Loom | Free Screen & Video Recording Software | Loom

    Set 5: Loom | Free Screen & Video Recording Software | Loom

    @Jason Donaldson, I'm considering the Starting Strength Dominion 3" belt, especially after really messing up my rib, I couldn't use a belt for 3 or so weeks but managed to train all the way through without missing a progression. I thought I'd be okay with a 4" belt being 6'5" but upon measuring the space between my hips and lower ribs a 3" would still be perfect. Just a little pricey at this stage of the game. I'm now tightening it up a low more, I think it was too loose and moved during a set and then it dug into my rib when it happened but it's feeling much better now.

  9. #9
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    Feb 2020
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    This is much better.

  10. #10
    Join Date
    Dec 2021
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    starting strength coach development program
    Quote Originally Posted by IsaacL View Post
    I'm considering the Starting Strength Dominion 3" belt, especially after really messing up my rib, I couldn't use a belt for 3 or so weeks but managed to train all the way through without missing a progression. I thought I'd be okay with a 4" belt being 6'5" but upon measuring the space between my hips and lower ribs a 3" would still be perfect. Just a little pricey at this stage of the game. I'm now tightening it up a low more, I think it was too loose and moved during a set and then it dug into my rib when it happened but it's feeling much better now.
    Makes sense. I think the only reason 4" belts exist on the scale they do is that most competition federations allow up to 4" belts, and the common perception is that, if a 3" belt is good, a 4" belt must be better. I'm sure if they allowed a 5" belt, those would be just as common.

    You might consider lining up a buyer for your 4" belt. One of Dominion's competitive distinctions is their fast turnaround time, so you should have minimal interruption even if you sold then bought. And a few days of minor setback compared to weeks or months without the right size belt sounds worth it in the long run. Just a thought...

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