Enough hip drive in my squat ? video form check

[Josselin]

Hi everyone,

I would appreciate your help on my squat form, especially for my hip drive :

Here are the two last sets of yesterday's workout (140kg - 315lbs)

20230930 140kg squat set2 - YouTube

20230930 140kg squat set3 - YouTube

As you can see have long legs (I'm 6'2). I think I'm going a bit too deep and use too much quads/ too little hip drive at the botom.

Thank you,

Josselin

[Adrian Nilsson]

These angles are pretty bad. Make sure to post a rear oblique angle for the squat next time. See this post: Required reading before posting

You need to break at the hips and knees at the same time and get your knees forward earlier. Your knees are way back as you approach the bottom and they slide forward to make up for it. This makes your back angle more vertical and kills hip drive. See video: How To Set Knees EARLY In The Squat | Brussels Barbell - YouTube

Also stop moving your head around.

Good luck in training and keep putting in the work!

[Matt James]

What's going on with your breathing on the way up?

[Steven Kalin]

Fair bit of knee slide . Get leaned over a bit more, lock your knees over your toes, and shove your ass back on the way down.

[Josselin]

Thank you everyone,

Yes I realised that I exhale on the final 1/2 way up (which is completely stupid I know, and the best way to fuck up my back). I'll correct this today. Thanks Matt.

Steve and Adrian, this is correct thanks for the diagnosis. The video of Brussel Brabell is really what is happening.
I understand now why I don't feel this rebound and stretch reflex in the hamstrings.

I used to do a lot of high bar squat in the gym when I used to play rugby, and wondering why there is not so much difference in the weight I handle with the low bar...

I live in France, I plan to go to the seminar in Brussel on October 21st with coach Steve Ross.

Here are the videos of today's workout after trying to take into acount your advises :

weigth : 142,5kg (2.5kg more than saturday)

set1 :
20231002 142 5kg set1 - YouTube

set2 :
20231002 142 5kg set2 - YouTube

set3 :
20231002 142 5kg set3 - YouTube

I was too focus on trying to have perfect execution during my lifts, this is why I made 6reps on the last 2 sets. (also because the weigth is still light for me, I'm restarting my NLP).

[Nicholas Laureys]

Josselin your knees seem to be moving forward too much for the final 1/5 of the descent, we all know this is because you're not leaned over enough and therefore must use your knee slide to achieve that last bit of depth.
Based on my experimentation I think this is because your stance is too narrow; probably each heel needs to move out about a 1/2". I'm noticing on my warm-ups and even my worksets at 127.5kg that the reps with a narrower stance "feel" more like they're hitting depth than those with a slightly wider one, but then, dammit, the video always confirms that depth was good with the wider stance (and the stretch reflex actually easy to obtain!), and the narrower stance achieved depth only by sliding the knees forward at the very bottom of the squat.

So I would try widening your stance a 1/2"-1" on each side, feel whether you're getting a better stretch reflex, and just monitor your warm-up videos to verify that you' re still hitting depth with the wider stance.

[Mark Rippetoe]

So I would try widening your stance a 1/2"-1" on each side, feel whether you're getting a better stretch reflex, and just monitor your warm-up videos to verify that you' re still hitting depth with the wider stance.

This, and shove your knees OUT at the bottom. If they're going out, they aren't going forward.

[Josselin]

Thank you Nicholas and Rip.

I'll work on my stance on Thursday and post new videos.

[Adrian Nilsson]

Cheers for good coaching angles!!

Your squat looks much better, well done. First set is easily the best, your knees start to slide more and more on set 2 and 3. I agree with above comments, it would be a good idea to get your toes a little more forward, heels a little wider, and KNEES OUT HARD! As well as keeping previous adjustments of course.

I have been to Brussels Barbell twice, first time a year ago for a Squat/Press/Deadlift camp, and recently I went there for a week to coach under Steve in preparation for the seminar. I really can't say enough good things about Steve, it is well worth the travel.

Good luck in training!

[Josselin]

Hi

Yesterday 3rd set with 145kg. I completely forget to not breath out on the final 1/2 way up (this upset me).
I've widened my stance a little bit, and think about pushing knees out and I don't think my form is really improved... I still don't feel this stretch relfex to bounce at the bottom...

20231006 squat 145kg set3 - YouTube

I've taken my place for squat, press and deadlift camp in Brussel Barbell in two weeks... I think I have to learn the proper way to lift with a professional coach, I think I don't know how to use my strength :


I deadlifted 150kg for 5 on this day, this is obviouly weak for a guy of my size and age (30yo, 6'2, 230lbs)
Max press is above BW
I power cleaned 5x3 at 105kg (230lbs) this week, and power snatched 80kg (177lbs) before it, and i'm not particularly more experienced in these lifts...