Squat Form Check

floggg

Hi guys. Looking for some feedback on my squat form. Here's the vids from my squats yesterday. Any feedback would be welcome. What do you reckon on a scale of 1 - 10? I posted this in my log as well, but figure this will get more traffic.

I'm doing Starting Strength at the mo, and was trying to follow the SS technique. I knocked about 20kg off the bar in the last while trying to work on technique, but still hadn't it right. I think that might be the SS technique though as much as me.

The first set is fairly loose - i don't follow a straight path with the bar, and pitch foward a bit at the bottom. this is much less so with the second set - i forgot to look down on the second set as recommended in SS and i think this cured the problem. Will stick with the head up approach going foward.

Any other pointers. would like to get my form as tight as possible before i start goinng back up in the weights.


Set One.

Set Two

For what its worth, here's the vid of my dead lifts from yesterday. The camera position is pants though, so you can only see my legs. Still, if you spot anything wrong with them, let me know.

Drodan

From what I can see, although I might be wrong, it's either there's too much weight on the bar, or your back muscles are under-developed, causing you to dip forward.

Also loosen out your groin, they seem to be tight, hence the leg/knee wobble.

There is no need for you to drop down so low during your squat. It looks like your struggling slightly when rising. Go down as much as is comfortable, then rise up. Seems like you start off pushing up with your lower back which will eventually cripple you over time. (however that could be due to your back being tight)

The deadlift video is a little too difficult to tell from.

Reyman

The first set is quite dangerous looking. I'd say you'll do in your back fast if you continue like that. The second set is a little better

1. Your back is bending forward far too much.
2. Your back is slipping at the start of the ascent - a sure sign of too much weight
3. Your knees are travelling way in front of your toes on the descent

I'd say halve the weight to around 30 kg and concentrate on your form. Don't go too low until you're comfortable with it. Loosen out your lower back and hamstrings a lot by stretching regularly - I think this is your major problem - a general tightness. It's better "to get loose before you get strong"

The deadlifts look good but it's hard to see them properly

Hanley

Drodan wrote: »

There is no need for you to drop down so low during your squat. It looks like your struggling slightly when rising. Go down as much as is comfortable, then rise up. Seems like you start off pushing up with your lower back which will eventually cripple you over time. (however that could be due to your back being tight)

Do you mean the way he leans so far forward, or the depth his hips go to?

Hanley

RE: The squat - I'm not gonna say anything until you tell us the width of your stance. I would guess that it's shoulder width or slightly closer??

floggg

Yea. That would be about right.

floggg

What do you mean by open out the groin. And what stretches would you recommend. I don't really do any at the mo, so i think you could be right about the flexibility. I'm not exactly a gymnast if you know what i mean

chuck eastwood

:mad:The gym i go to hasnt got a squat rack so i'm stuck with a smith machine. i know its not ideal but gotta use it any way.In the last week i have had some lower back pain so i have stopped until i get some tips on form and stance etc. Any tips lads or ladies would be a great help. I'm not loading the weight up so i dont think thats the problem

Hanley

Hanley wrote: »

RE: The squat - I'm not gonna say anything until you tell us the width of your stance. I would guess that it's shoulder width or slightly closer??

floggg wrote: »

Yea. That would be about right.

K I figured as much because you're falling forward. Your hams and general hip region are probably a bit tight too so ya made need to work on flexibility there too.

From what I can see, you're bending forward cos your stance is too narrow, and to keep the bar over your centre of gravity you've no choice but to.

I wouldn't worry about specific weakpoints RE: strength at the moment. Getting stronger all over will fix that. Flexibility and learning the movement is probably more important atm.

Next time you're squatting, try this (lighten the weight a bit to get a feel for it);
-widen your stance out a bit (start at shoulder width, go a tad wider if needs be)
-sit "back" like you would onto a chair ie instead of the first movement being at your knees, break at your hips.
-"open" your knees on the way down
-try to squat between your legs

Prolly the best drill to learn this is (with no weight) stand facing a wall with your toes 3-4 inches away from it. From there try to squat down into a full squat. You'll probably fall backwards doing it, so only go as far as you can.

Try it normally first, then with the tips I've said above. When you can get into a full squat with your toes 2-3 inches away from the wall (well the skirting board!) flexibility shouldn't be a problem. You'll probably feel a really big stretch in your groin the first few times you try it too.


Oh and with the DL, looks like a lot of your weight is on your toes. It should really be on your heels!

Drodan

floggg wrote: »

What do you mean by open out the groin. And what stretches would you recommend. I don't really do any at the mo, so i think you could be right about the flexibility. I'm not exactly a gymnast if you know what i mean

I can't remember the name for the actual stretch itself, that's if there even is a name for it. Lay down on your stomach, have one of those foam cylinder things(there about 8inches in diamater, 3 foot lenght), move your leg out at a right with the cylinder underneath your knee. (badly explained sorry but I hope you get the idea)It will hurt like hell to start with so don't push it too much, it will graduallty loosen out.

Transform

Hanley wrote: »

K I figured as much because you're falling forward. Your hams and general hip region are probably a bit tight too so ya made need to work on flexibility there too.

From what I can see, you're bending forward cos your stance is too narrow, and to keep the bar over your centre of gravity you've no choice but to.

I wouldn't worry about specific weakpoints RE: strength at the moment. Getting stronger all over will fix that. Flexibility and learning the movement is probably more important atm.

Next time you're squatting, try this (lighten the weight a bit to get a feel for it);
-widen your stance out a bit (start at shoulder width, go a tad wider if needs be)
-sit "back" like you would onto a chair ie instead of the first movement being at your knees, break at your hips.
-"open" your knees on the way down
-try to squat between your legs

Prolly the best drill to learn this is (with no weight) stand facing a wall with your toes 3-4 inches away from it. From there try to squat down into a full squat. You'll probably fall backwards doing it, so only go as far as you can.

Try it normally first, then with the tips I've said above. When you can get into a full squat with your toes 2-3 inches away from the wall (well the skirting board!) flexibility shouldn't be a problem. You'll probably feel a really big stretch in your groin the first few times you try it too.


Oh and with the DL, looks like a lot of your weight is on your toes. It should really be on your heels!

everything hanley said and work on hip flexor flexibility

If you can't do this stretch then you really need to work on it and loosing out the glutes

http://farm1.static.flickr.com/107/315009314_07946a7075_o.jpg

Her front foot should be further forwards and back foot should touch the butt.

Hanley

Transform wrote: »

everything hanley said and work on hip flexor flexibility

If you can't do this stretch then you really need to work on it and loosing out the glutes

http://farm1.static.flickr.com/107/315009314_07946a7075_o.jpg

I only felt this in my quads...?? Does that mean my glutes are "flexible enough" and my quads are relatively tight by comparison?

Transform

just make sure front foot is as far forwards as possible and back knee is really far back and back foot touches bum

Hip flexor work - http://www.verticaljumping.com/images/static_hip_flexor_stretch.jpg though his front foot should be further forwards and if you can you reach back and bring back foot to bum using your hand.

Glute stretch anywhere - http://www.chirohab.net/images/glute%20stretch%20front%20edit.jpg

Vamoose Killers

Drodan wrote: »

There is no need for you to drop down so low during your squat. It looks like your struggling slightly when rising. Go down as much as is comfortable, then rise up. Seems like you start off pushing up with your lower back which will eventually cripple you over time. (however that could be due to your back being tight)

Is it not best to squat as low as possible? Sometimes when I try to go ATG I do struggle a little, but can still complete my sets no problem, on the ascent - is that ok?

itsallaboutheL

Transform wrote: »

everything hanley said and work on hip flexor flexibility

If you can't do this stretch then you really need to work on it and loosing out the glutes

http://farm1.static.flickr.com/107/315009314_07946a7075_o.jpg

Her front foot should be further forwards and back foot should touch the butt.

I'm pretty sure my arm doesn't do that!!

floggg

Drodan wrote: »

From what I can see, although I might be wrong, it's either there's too much weight on the bar, or your back muscles are under-developed, causing you to dip forward.

Also loosen out your groin, they seem to be tight, hence the leg/knee wobble.

Hanley wrote: »

K I figured as much because you're falling forward. Your hams and general hip region are probably a bit tight too so ya made need to work on flexibility there too.

From what I can see, you're bending forward cos your stance is too narrow, and to keep the bar over your centre of gravity you've no choice but to.

I wouldn't worry about specific weakpoints RE: strength at the moment. Getting stronger all over will fix that. Flexibility and learning the movement is probably more important atm.

Next time you're squatting, try this (lighten the weight a bit to get a feel for it);
-widen your stance out a bit (start at shoulder width, go a tad wider if needs be)
-sit "back" like you would onto a chair ie instead of the first movement being at your knees, break at your hips.
-"open" your knees on the way down
-try to squat between your legs

Prolly the best drill to learn this is (with no weight) stand facing a wall with your toes 3-4 inches away from it. From there try to squat down into a full squat. You'll probably fall backwards doing it, so only go as far as you can.

Try it normally first, then with the tips I've said above. When you can get into a full squat with your toes 2-3 inches away from the wall (well the skirting board!) flexibility shouldn't be a problem. You'll probably feel a really big stretch in your groin the first few times you try it too.


Oh and with the DL, looks like a lot of your weight is on your toes. It should really be on your heels!

Think its def more of a flexibility issue than the weight. i widened the stance today and concentrated on opening out the knees and it helped a good bit, although there is still a bit of a wobble foward. i think i need to work on transforms stretches below for a while.

Transform wrote: »

everything hanley said and work on hip flexor flexibility

If you can't do this stretch then you really need to work on it and loosing out the glutes

http://farm1.static.flickr.com/107/315009314_07946a7075_o.jpg

Her front foot should be further forwards and back foot should touch the butt.

Transform wrote: »

just make sure front foot is as far forwards as possible and back knee is really far back and back foot touches bum

Hip flexor work - http://www.verticaljumping.com/images/static_hip_flexor_stretch.jpg though his front foot should be further forwards and if you can you reach back and bring back foot to bum using your hand.

Glute stretch anywhere - http://www.chirohab.net/images/glute%20stretch%20front%20edit.jpg

I tried those stretches this evening. they were tough, so i guess it is a flexibility issue. the hip flexor work really hurt, so thats def something i need to work on. will give these a lash over next few weeks. thanks.

Hanley

Work on it for a week and post another vid.

Also, if you squeeze the glute of the trailing leg on those hip flexor stretches you open up a whole new world of pain (in a good way!)

floggg

Hanley wrote: »

Work on it for a week and post another vid.

Also, if you squeeze the glute of the trailing leg on those hip flexor stretches you open up a whole new world of pain (in a good way!)

No thanks. I tried bring the leg up to my arse doing it and almost tore my leg off! i think i may have scared my flatmates with the screams from my bedroom!

Hanley

floggg wrote: »

No thanks. I tried bring the leg up to my arse doing it and almost tore my leg off! i think i may have scared my flatmates with the screams from my bedroom!

Sorry, was talking about doing it in this stretch - http://www.verticaljumping.com/images/static_hip_flexor_stretch.jpg

floggg

Hanley wrote: »

Sorry, was talking about doing it in this stretch - http://www.verticaljumping.com/images/static_hip_flexor_stretch.jpg

So was i!

Hanley

floggg wrote: »

So was i!

Why were you trying to bring your leg up to your arse doing that stretch? Have another look at the pic.

floggg

Hanley wrote: »

Why were you trying to bring your leg up to your arse doing that stretch? Have another look at the pic.

Because i read the small print (its what i do for a living)

Transform wrote: »

Hip flexor work - http://www.verticaljumping.com/images/static_hip_flexor_stretch.jpg though his front foot should be further forwards and if you can you reach back and bring back foot to bum using your hand.