Squat: vertical back angle fixed?

[BareSteel]

I think I understand what you're referring to. I do have the tendency to break my knees in two separate motions. I think doing it that way somehow helps me keep my balance better with the bar on my back?

Do you think this is bad for the knees?

I remember seeing your first squats and noticing some issues with setting the knees. It looks like you're just a bit uncertain about the when, where and 'how much' but I think you can smooth these out.

I like to think "hips and knees together" to start the descent. Take that for a spin and see if it helps. On the way up, it's "hip drive."

As you get comfortable keeping the load over the middle of your foot, these things will become more natural.

[Martin Shenfield]

Since I've never seen it before, I don't know how to fix it. But I could figure it out with a few minutes on the platform with him.

I know you would do that. It was more about what us mere mortals would do.

I suppose if you've never seen it before then the likelihood of me encountering it in the wild is pretty low.

[Jason Donaldson]

I suppose if you've never seen it before then the likelihood of me encountering it in the wild is pretty low.

I now predict you'll see it at least once within your first eight or so clients, Martin. Because Murphy is a mean SOB.

[Martin Shenfield]

I now predict you'll see it at least once within your first eight or so clients, Martin. Because Murphy is a mean SOB.

Ha. Well at least you've predicted I'll have eight clients.

[Jason Donaldson]

Ha. Well at least you've predicted I'll have eight clients.

I do try to be kinder than Murphy.

[bigbonustoday]

You're doing what you were initially doing on the descent backwards: you are fully extending your hips before your knees finish extending. This is in effect an extremely late variation of the "raising chest early" fault.

This will prevent you from squatting the weight before it hurts your knees.

Your knees and hips should move as one: in the low bar squat, knee extension *produces* hip extension. Try to lock out your knees before you finish the rep. This should get them in line, since this mostly worked to fix it on the descent.

Franklin, what exactly are you doing with your pelvic angle during each rep? You're breaking this movement up into unusual chunks, and I think I'm spotting something going on with you changing your pelvic tilt, and that may be what's initiating the distinct, choppy movement at the top. It's hard to tell with the dark clothing. You're not thinking of tightening your abs specifically, are you?

If you are doing what I think I see, then it'll be affecting your lower back - check out this video, and see if it helps: https://www.youtube.com/watch?v=NZuB4t5cYkk

You want to get to where the movement starts and ends together, and is a smooth transition down and back up, while keeping the lower back in the same extension the whole time.

Watch your knees at the top of the squat on the way up. You have somehow developed a double-knee-bend at the top of the squat. I've never seen this before.

Thanks a lot for feedbacks!

I cued myself to break at hips first on the way down and extend knees first on the way up. Think below looks better although there's still some trace of it in the 5th rep.

https://youtube.com/video/9uXnIsVII8g?feature=share

[Jason Donaldson]

Thanks a lot for feedbacks!

I cued myself to break at hips first on the way down and extend knees first on the way up. Think below looks better although there's still some trace of it in the 5th rep.

https://youtube.com/video/9uXnIsVII8g?feature=share

That looks much better - well done, sir.

Make sure you keep an eye on your work sets as you go, because these cues are corrective ones. This means that, as your form becomes more and more established, you'll eventually find those cues overcorrecting you into other problems. At that point, they will have outlived they're usefulness to you. This is normal.

[bigbonustoday]

That looks much better - well done, sir.

Make sure you keep an eye on your work sets as you go, because these cues are corrective ones. This means that, as your form becomes more and more established, you'll eventually find those cues overcorrecting you into other problems. At that point, they will have outlived they're usefulness to you. This is normal.

Thank you very much! Took quite a bit of trial and error and re-reading of bluebook chapters.

[BruceTrout]

This might be a difficult question to answer, and you might not actually have an answer, but I'm curious: Is there something you're focusing on when it comes to the locking out portion of the squat? Is there some idea you have in your mind as to how the lockout should look or be executed? Have you thought about it at all? ("no" is a fine answer for that, if that's the case).

Since I've never seen it before, I don't know how to fix it. But I could figure it out with a few minutes on the platform with him.

Pretty strange. Almost looks like he's trying to accelerate into the lockout, like it's an additional step rather than the end of the movement.

[adamwilliford1173]

Get bent over right away, keep your chest down all the way down and up.

Bend at the hips and knees at the same time on the way down.... from the top.

Shove your knees forward and out!!!!! you are completely ignoring this part of the movement pattern.

Knees forward and out gets your thighs out of the way so you can get to depth.

Knees out involves your adductors and hip external rotators.

Lean over....get your knees forward and out.....shove your thighs out to the sides of the walls in your room.

Hold them out on the way up.