Squat Form Check

[dannyphm]

This post is a response to a form check request in my General Programming post: How to switch to Intermediate Programming

I've posted three different sets.

- 152.5kg was my most recent squat I had filmed with a 45-degree angle. (I usually film from the back due to a asymmetrical bar problem I am working on)

- 167.5kg was my last successful squat increase.

- 170kg was my last increase that failed three consecutive sessions (reps by sessions: 2, 3, 2).

As of Monday, I reset by 10% and implemented the Advanced Novice tactic of 1 on 2 off.

Note: In my General Programming post, I had mentioned having exhausted all Advanced Novice changes and considered this final tactic more of an Intermediate Programming switch since you're only squatting heavy every sixth day. However, I’ve now decided to give it a try before fully transitioning to Intermediate.

https://www.youtube.com/watch?v=o6L4NoMx9C4

[Maybach]

Your knees and hips need to be shifted back about six inches. You are "high barring" these, even though the bar is in the correct position. Stay in your hips. A 2x4 or similar object in front of your toes might be instructive.

[Martin Shenfield]

Well, I'll have a shot at this before the Master.

These are basically high bar. Back too vertical, knees forward etc etc... Which to me explains why your deadlift is lagging as the low bar squat is not helping to drive it, not excluding any issues with the deadlift itself.

Wearing all black is terrible for videos. Filming from the back is not helpful for anything but the asymmetry, which I would say has not improved. What exactly have you checked on that? Leg length? Arm length?

So, my advice is, learn the low bar squat, don't film in black, film from 45 rear unless told otherwise, and figure out your asymmetry issue.

I could be totally wrong too.

[Mark Rippetoe]

You're not totally wrong at all.

[dannyphm]

Your knees and hips need to be shifted back about six inches. You are "high barring" these, even though the bar is in the correct position. Stay in your hips. A 2x4 or similar object in front of your toes might be instructive.

I'll give that a try, but what I've found in the past is that I'm able to create a more horizontal back angle when I'm dealing with lighter weights, but as the weight gets heavier, I feel a need to get a more vertical back as the weight doesn't feel balanced over my mid foot - shifting forward towards the toes.

Furthermore, as my knees goes back, my hips do go back as well, but they also rise - resulting in me not breaking parallel. And if I try to force myself to break parallel from this knees back position my lower back goes into flexion.

[dannyphm]

Wearing all black is terrible for videos. Filming from the back is not helpful for anything but the asymmetry, which I would say has not improved. What exactly have you checked on that? Leg length? Arm length?

So, my advice is, learn the low bar squat, don't film in black, film from 45 rear unless told otherwise, and figure out your asymmetry issue.

Sorry, I know the guidelines, but these rear-view clips were all I had of my recent PR squats. I’ve already reset my weight and couldn’t refilm those sets, so I included them.

As for my asymmetry, I’ve been working with a physio. We’re addressing asymmetrical hip and shoulder rotation issues, a tight left pec minor, and weak lower traps. Honestly, I am also unsure of whether it has improved, because some days my squats feel more symmetrical after doing the physio's exercises, others not so much. I think this inconsistency might be due to not performing the physio exercises correctly every time.

[Maybach]

I'll give that a try, but what I've found in the past is that I'm able to create a more horizontal back angle when I'm dealing with lighter weights, but as the weight gets heavier, I feel a need to get a more vertical back as the weight doesn't feel balanced over my mid foot - shifting forward towards the toes.

Furthermore, as my knees goes back, my hips do go back as well, but they also rise - resulting in me not breaking parallel. And if I try to force myself to break parallel from this knees back position my lower back goes into flexion.

If leaning over more moves the bar forward of midfoot, it is because your knees and hips are too far forward.

These are high bar and are well below parallel: the low bar position will have the hips be higher, but will still be below parallel. You force going below parallel by forcing your hips down, not the bar, so your back should not need to go into flexion. Driving your knees out usually fixes depth problems at this stage.

As for my asymmetry, I’ve been working with a physio. We’re addressing asymmetrical hip and shoulder rotation issues, a tight left pec minor, and weak lower traps. Honestly, I am also unsure of whether it has improved, because some days my squats feel more symmetrical after doing the physio's exercises, others not so much. I think this inconsistency might be due to not performing the physio exercises correctly every time.

The asymmetry we are identifying cannot be rectified with exercises. You do not have a "tight" anything. Your bones are different sizes, which can be fixed with adjustments to your stance or shimming your shoes. All of that stuff in the first part of this paragraph is, to be frank, horseshit.