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Check This PR Bitches!!! ... (and also check my squat form)

E

ExtraMile

High End Bro
Platinum
OK, hit a new squat PR today, 225lbsx4 (not quite to failure)

I know I should be going a little lower but this video is not at the best angle, it looks as if Im about 3inches above parallel but infact I spent ages squatting 60kg and checking Im only actually like 1.5inches above and to be honest, I would prefer staying the little bit above and using the safety bars as self spotting than going without and injuring myself...Im only 14, I was actually nursing a back injury through this so I figured better safe than sorry. And I do front narrow stance ATG squats on fridays so I figured it would be ok? Anyways Ill go lower next time if it matters much

Criticism is fine if Im not squatting right but if your gonna say the bar is too high (on my traps not rear delts, a high bar squat not low bar) this is because my rear delts are just not big enough to hold 225 properly... or Im just putting it in the wrong place.. idk.

Anyway here is it: (yeah I look like a friggin goof in this video but fuck it)

(I dont know if this link will work, Im still tryna find out how to attatch pics lol, if it doesnt then tell me & Ill edit it)

Anyway, 225lb squat @ 14 years old, 170lbs here it is!

racing_nut
[/URL][/IMG]

Or if that doesnt work does this? MOV00072.flv video by racing_nut - Photobucket
 
alright, EM, heres my input. im no perfect squatter, but it was my favorite exercise aside from cleans, and i could do the most on my football team at 17 (two years ago). You are getting low enough, but seem to be moving around and not exploding up fast enough when you hit the bottom range of the lift. box squats help a LOT on this.

Make sure you dont wiggle around and think of it as your banging a girl. squat back and sit back on your heels, then explode up like your thrusting and banging a chick (weird technique but a coach told me that and it made sense.) Think of it as you go down real slow, when you reach the spot, you BLOW UP AND EXPLODE! PLEW! BANG! as quick as you can. always have a buddy or coach check your form. did you have anyone watching you while you did this? and i cannot stress enough on this one. i heard BK say this before also. Lift with bigger, stronger, more experienced guys. they will teach you a LOT. don't take a long pause in between reps either.

Your doing sick though bro! five years from now when your my age, you'll have my fatass blown out of the water by far! you'll look like freaking ronnie and jay! keep at it!

- iggy
 
Not too bad young bro.

Those first two reps didn't look too bad. I don't like the idea of you slamming that bar into the support pins. That is asking for an injury and it's bad form. I do realise that 225 is a big PR for you and I know that form can sometimes go to shit on PR sets.

You should always step out with the bar and take the least amount of steps possible to set up. Example, unrack the bar, take a step back and out with your right foot, and then take a step back and out with your left foot, and that should put you in your proper stance.

Also it seems you are breaking at the knees first. Again, I know PR set, form tends to go to shit. You HAVE TO break at the hips. The first thing that moves when you squat is your ass being pushed back like you were sitting in a chair.

Also don't forget to take a big deep breath at the top of the rep just before you squat down. Breath into your "belly" and exhale forcefully as you are driving the bar up.

I would actually like to see a video of you squatting 135. That would be a better indicator of proper form imo.

Regardless good job on the PR
 
iggy said:
alright, EM, heres my input. im no perfect squatter, but it was my favorite exercise aside from cleans, and i could do the most on my football team at 17 (two years ago). You are getting low enough, but seem to be moving around and not exploding up fast enough when you hit the bottom range of the lift. box squats help a LOT on this.

Make sure you dont wiggle around and think of it as your banging a girl. squat back and sit back on your heels, then explode up like your thrusting and banging a chick (weird technique but a coach told me that and it made sense.) Think of it as you go down real slow, when you reach the spot, you BLOW UP AND EXPLODE! PLEW! BANG! as quick as you can. always have a buddy or coach check your form. did you have anyone watching you while you did this? and i cannot stress enough on this one. i heard BK say this before also. Lift with bigger, stronger, more experienced guys. they will teach you a LOT. don't take a long pause in between reps either.

Your doing sick though bro! five years from now when your my age, you'll have my fatass blown out of the water by far! you'll look like freaking ronnie and jay! keep at it!

- iggy
Click to expand...

Allright thanks bro, I was wiggling around a little because using those safety bars I dont always get them exactly the same height and sometimes one side of the bar touches first, throwing me off balance a little (not too practical, I know) and also because I can feel my spine compressing with this muscle weight on my back, like I said my back is just getting better. No I dont have anyone watching me unless people were while they were resting, the squat rack is right at the back of the room and actually round a corner hidden from the rest of the gym. No I cant train with bigger guys, Iv not seem someone squat for a loooong time, occasionally but not very often, there are some guys who could maybe help with my squat form but they wernt around. And the few seconds between sets? Well just breathing and keeping concentration - squats scare the shit out of me and I was trembling when I walked into the squat rack to unrack that bitch. Oh and I try to explosively drive up but fuck my that is heavy weight to me and its hard!

So to some up, I need better hip drive? Lean back on heals a little more and maybe drop the weight a little and do quicker reps? Is everything else ok? Or was that a pretty shit set of squats?
 
SouthernLord said:
Not too bad young bro.

Those first two reps didn't look too bad. I don't like the idea of you slamming that bar into the support pins. That is asking for an injury and it's bad form. I do realise that 225 is a big PR for you and I know that form can sometimes go to shit on PR sets. Ah, I try not to slam it into the support pins and I dont usually do it that bad it was just, like I said to iggy, back injury, its uncomfortable for me when I unrack that weight it feels as if Im being squashed into the floor lol, and also I was trembling and shit and probably not concentrating on form just tryin to get the motherfucker up LOL, Iv never even attempted 225 before, tell you what, on wednesday Ill load up 135 for you and show you how I normally squat, then could you re-assess me?

You should always step out with the bar and take the least amount of steps possible to set up. Example, unrack the bar, take a step back and out with your right foot, and then take a step back and out with your left foot, and that should put you in your proper stance. Ah, ok I didnt know about taking steps I just step back away from the rack then widen me feet, Ill change that thanks bro

Also it seems you are breaking at the knees first. Again, I know PR set, form tends to go to shit. You HAVE TO break at the hips. The first thing that moves when you squat is your ass being pushed back like you were sitting in a chair. Yeah bro I usually do that (i think) but maybe I just wasnt concentrating much seen as I wasnt even sure if I would get 1 rep, so drop my ass back before bending the knees?

Also don't forget to take a big deep breath at the top of the rep just before you squat down. Breath into your "belly" and exhale forcefully as you are driving the bar up. I try to breath before I go down but I guess the rest between reps I just did all my breathing then...

I would actually like to see a video of you squatting 135. That would be a better indicator of proper form imo. Like I said above, Ill get you one

Regardless good job on the PR
Click to expand...

Well other than the hip drive and bending of the knees, how was form like... knees in line knees coming too far forward, am I low enough etc?
 
listen to SL and like i said, go down slow, and explode up. sit back on your heels.

drop the weight and quicker reps, yes.

like show us a video of 135x5 or even 155x5, nice and explosive.
 
iggy said:
listen to SL and like i said, go down slow, and explode up. sit back on your heels.

drop the weight and quicker reps, yes.

like show us a video of 135x5 or even 155x5, nice and explosive.
Click to expand...

Well friday I have narrow stance front ATG squats with around 110-120lbs so should I post them? Or on wednesday just do one set back squats like today with 135lbs? And if I do should I do them with or without the safety pins?
 
good job.

your core looks like a weak spot followed by the posterior chain. id hit the deads hard for awhile, work squats for form, and then come back to heavier squats.
 
Also drop those safety bars lower, you don't wanna be touching them at all when you squat, they are there if you crash and burn and drop the bar it doesnt go all the way to the floor, or if you get stuck in the hole. Also hard to tell but i think you need to lower the bar some on your back as i think you mentioned your spine being compressed.
 
timtim said:
good job.

your core looks like a weak spot followed by the posterior chain. id hit the deads hard for awhile, work squats for form, and then come back to heavier squats.
Click to expand...

He's young so a weak core is to be expected since he does not have that much training experience yet. If you wanna do some more core work just do everything belt less and throw in some side bends and weighted crunches for low reps, high weight. Core just takes time to get strong, keep at it bro.
 
I think most of your problems would be corrected with two simple changes:

1) Lower the safety pins so that the bar never contacts them. They should be set low enough that you can go ATG without hitting them (regardless of whether you're going ATG or not).

2) Narrow your stance a little.

You've definitely got the right music playing though! Andre 3000 > all. ;)
 
I agree with Tim, you need to start dealifting. My one rep maxes are more controlled than this set. My advice is to work up to the weight until you can dominate it, own the weight, don't let it own you! When you get stronger, you can train with less strict form if you choose, but right now it should be your priority. A house will fall without a stable foundation. I squat deeper also, which many people think is unsafe and unhealthy ( very well may be, don't try it just yet). Have someone spot you on those heavy sets, only rely on the barstops as a second line of defense. You need to watch someone with solid form, so you can replicate it. I give you serious props though, you're strong already! Most people are too pussy to even try squats at all, you're already hardcore in my book and I'd train with you anytime! Keep up the good work, and in no time it will be 405 for reps!
 
OK I might as well throw my $0.02 in.....

From the angle it looks like your feet pointed straight ahead or very close to it. Open them up a bit and spread your knees more when you are in the hole. Move your ass first. First when you go down, then first when you go up. I's also like to see that bar about 1.5-2" lower on your back. Tilt your head up a bit too. When you are at the top take a big breath in and think dumb blond "chest out ass out" and sit back into the hole. Use that deep breath to lock up your core and don't let it out until you are back to the top. Finally, considering your age and the weight you are starting to get to, you might want to start considering a belt.

Congrats on the PR. It is a big ego boost when you hit them. If you are knocking out 225X4 at your age in 3 years I can easily see you getting close to the 525 mark if you keep with it hard.

B-
 
I would give you info on correcting the form a bit, but its already been done. So just wanted to say nice job and wish I was doing that at your age!
 
didn't even watch the vid but awesome that you are so young and squatting
you'll go far if you stick with it good work
 
ExtraMile said:
Well other than the hip drive and bending of the knees, how was form like... knees in line knees coming too far forward, am I low enough etc?
Click to expand...

I'll add this about the knees. The whole knees past the toe thing is relative. For the vast majority of people (you included it looks like), you can keep your knees at or behind your toes if you are using proper form. My workout partner is a lanky bastard though at 6'5", and he gets that height more from his legs than his torso. Simply because his shin is longer, his knees come further forward than mine whilst keeping the same angle at his ankles between his feet and his shins that I do.

So why tell you this? Because the point of your knees vs. your toes relates back to the sheering force on your knees. My workout partner breaks his hips first, his ass is out, and the bar travels almost straight down with very little movement in his knees forward. They end up a smidgen past his toes, but he never slides them forward. In contrast, on a couple of your reps, your knees definitely slid out. I don't know if they passed your toes, but they don't necessarily have to in order to apply unnecessary sheering forces to your knees. Be careful to watch that. Your knees should simply break to allow the weight to go down with little horizontal movement. I say all this because I think it is important to understand the logic behind the knees and toes thing beyond "it is supposed to be bad." It's excess horizontal movement in the knees that opens you to injury. It just so happens that for most people when they go past there toes the reason isn't a question of body mechanics but poor form, hence the reason why that has been a good rule of thumb for so long.
 
scotty too hotty said:
I agree with Tim, you need to start dealifting. My one rep maxes are more controlled than this set. My advice is to work up to the weight until you can dominate it, own the weight, don't let it own you! When you get stronger, you can train with less strict form if you choose, but right now it should be your priority. A house will fall without a stable foundation. I squat deeper also, which many people think is unsafe and unhealthy ( very well may be, don't try it just yet). Have someone spot you on those heavy sets, only rely on the barstops as a second line of defense. You need to watch someone with solid form, so you can replicate it. I give you serious props though, you're strong already! Most people are too pussy to even try squats at all, you're already hardcore in my book and I'd train with you anytime! Keep up the good work, and in no time it will be 405 for reps!
Click to expand...

If you read my first post I actually say Iv got a back injury, yes I do DL alot but not heavy lately because of that. But thanks bro.



& to everyone else, thanks, yeah I think I do have a weak core from not being able to do heavy deads and Iv just been forgetting abs lately, Ill work on that, post up another vid of like 135 to check form and hopefully in a while post up a 225x6 with decent form :evil:
 
To be squatting 225 at your age is amazing to me. Everyone pretty much covered everything on your form. The 2 things I noticed the most was the bar being to high (its making you lean forward at the bottom when trying to come up) and you go down too fast. If you go down too fast you use alot of energy to stop yourself to return back up.

Great job though, your doing more than 95% of 14yr olds.
 
PWR said:
To be squatting 225 at your age is amazing to me. Everyone pretty much covered everything on your form. The 2 things I noticed the most was the bar being to high (its making you lean forward at the bottom when trying to come up) and you go down too fast. If you go down too fast you use alot of energy to stop yourself to return back up.

Great job though, your doing more than 95% of 14yr olds.
Click to expand...

Ah yep I said in my first post why the bar is so high, and ok Ill write all these things down and take them on a piece of paper and pay attention to them all next time I squat.

Lol yeah its probably just age but 225 was a bit fuckin uncomfortable, my spine felt compressed and my feet felt as if they were being pushed through the floor lol
 
My lower back hurt watching that. First, don't stop at the bottom and don't hit the pins unless you are just tapping them. Should be one fluid movement.

Pretty good for 14 tho bro. Remember form first, them weight.
 
allright i watched it...everything has been covered in the comments except for your walk out.
walkout is important esp as the weight gets higher...tripping and falling backwards could be
lethal, could break your neck.
concentrate on the walkout, no need to step that far back...make sure your feet are firmly planted.
often overlooked, the walk out is...but it's so critical
 
Good job punk! Yes the walk out as SoutherLord and Bino said are important. The other recommendations are also excellent. Proceed now and one more thing hold your ego.
 
Wear a belt when going heavy bro. Especially with a back injury.

When doing regular weight you don't need one and it will help all the core muscles strengthen and get used to working with the weight.

I always wear a belt no matter what weight because I have a back injury. Than again, 225 is "light" for me. But it is really a lot of dead weight on your back regardless of how much you can do. I believe in the belt, lol.
 
heavy low rep sets + bad form at 14yo= crippled middle aged man. sorry but i have to tell you when i see these posts. have you talked to your doctor about the way you are training?
 
dabuffguy said:
Wear a belt when going heavy bro. Especially with a back injury.

When doing regular weight you don't need one and it will help all the core muscles strengthen and get used to working with the weight.

I have a back injury because I always wear a belt. Than again, 225 is "light" for me. But it is really a lot of dead weight on your back regardless of how much you can do. I believe in the belt, lol.
Click to expand...

Fixed. :)
 
lockdownd7 said:
Fixed. :)
Click to expand...

Actually, no. I herniated a disk (which is degenerative) along with a pars fracture on my vertebrae when I was pitching in a baseball game 5 1/2 years ago. That was long before I ever did weight lifting, and as a minor league player, my core was at it's strongest it has ever been. Wearing a belt keeps the disk from protruding further into my spinal cord by wearing it extremely tight and compressing the lumbar where the injured disk is. I wouldn't be able to squat period without a belt.
 
dabuffguy said:
Wear a belt when going heavy bro. Especially with a back injury.

When doing regular weight you don't need one and it will help all the core muscles strengthen and get used to working with the weight.

I always wear a belt no matter what weight because I have a back injury. Than again, 225 is "light" for me. But it is really a lot of dead weight on your back regardless of how much you can do. I believe in the belt, lol.
Click to expand...

I agree with the thing of wearing a belt while going all out setting PRs.

Most people don't need it with submaximal loads, but since I'm aware of your problem, I know what you are doing is the best for you.
 
SaiBoT said:
I agree with the thing of wearing a belt while going all out setting PRs.

Most people don't need it with submaximal loads, but since I'm aware of your problem, I know what you are doing is the best for you.
Click to expand...

It is better put this way I suppose. Going for all out PR's it is wise to wear a belt. Regular rep weight it isn't necessary. But again, I think it depends on how much you lift. If you can rep heavy weight(400 plus), I would hope you are using a belt. It's just safer.
 
dabuffguy said:
It is better put this way I suppose. Going for all out PR's it is wise to wear a belt. Regular rep weight it isn't necessary. But again, I think it depends on how much you lift. If you can rep heavy weight(400 plus), I would hope you are using a belt. It's just safer.
Click to expand...

I've done close to 500lbs (this last Xmas) with a belt and a neoprene belt under because the weightlifting belt digs into my lower abs even that way I don't feel totally safe, I live on my own and if I fuck myself up nobody will pay my bills, better safe than sorry.
 
Haven't worn a belt in years. Can't even remember the last time. But I never go below 5 reps when squatting or DLing.
 
dabuffguy said:
Actually, no. I herniated a disk (which is degenerative) along with a pars fracture on my vertebrae when I was pitching in a baseball game 5 1/2 years ago. That was long before I ever did weight lifting, and as a minor league player, my core was at it's strongest it has ever been. Wearing a belt keeps the disk from protruding further into my spinal cord by wearing it extremely tight and compressing the lumbar where the injured disk is. I wouldn't be able to squat period without a belt.
Click to expand...

A good friend i train with has more or less the same problem. He broke his back in a few places water skiing i think and has to wear a belt to keep his core tight at all times when hes training.
 
Ah yeah I admit maybe I jumped up to 100kg to fast, the week before I had 90kgx5 easily so maybe I should have tryed 95kg first. And I actually thought other than the rest between sets and being a little wobbly at the bottom it was allright form, just goes to show what happenes when you go to a college gym...

Ill do a 135x5 tonight and try with better form seen as a few people said that would be a better indicator of form and you tell me if Im allright with that form, then next squat session Ill drop the weight to maybe 185
 
dabuffguy said:
Actually, no. I herniated a disk (which is degenerative) along with a pars fracture on my vertebrae when I was pitching in a baseball game 5 1/2 years ago. That was long before I ever did weight lifting, and as a minor league player, my core was at it's strongest it has ever been. Wearing a belt keeps the disk from protruding further into my spinal cord by wearing it extremely tight and compressing the lumbar where the injured disk is. I wouldn't be able to squat period without a belt.
Click to expand...

I'm just giving you a hard time. :) The only time I've ever used a belt was also due to injury. Looking back, I shouldn't have even been training at that point. And FWIW, it wasn't a real belt, but a sweatshirt tied tightly around my waist. Good times.
 
Congrats on squatting and sticking with it at your age. I can only imagine where I would be now if I had started that young.

I didn't read all the replies but will say that your depth is way off. At your age I assume your flexability is good. High bar placement is great for really deep squats. YOu are feeling 'crushed' due to your core. Incorporating Deads, Pendlay Rows, Power Cleans, or even Hypers will help this considerably.

If you are trying to squat like a Powerlifter you still need a bit more depth. You may try box squatting to get the feel for proper depth.

I would need to see the squat from a side angle to give much real form advice. You unrack in a very dangerous position. Try having your feet parallel to each other when you unrack the weight. You also don;t need to step back so far.

The safteys are way to high. The last thing you want is to touch anything on the way down.

Again, kudos to you for squatting.
 
I want to give props for one more - and very obvious thing. This kid is in the fucking squat rack moving iron! I don't care what's on the bar or not, he's in there doing it. He's not some chicken legged dick out there doing only bench, preacher curls, skull crushers & spending most of his time talking about chick he'd like to bang and trying to look tough in their spaghetti strap tank tops.

Keep up the great work. Form comes from practice. Weight comes from putting that form into practice. Huge slabs of muscle comes from not quitting.

B-
 
Lol yeah thanks. And al420, I do deads, I do pendlays, & I do cleans.

Heres the 135 people asked for, like you can see I was trying to bench at the hip first, stickin my ass out further, getting more hip drive and exploding up more. Got some fuckin major cramp in my foot so I had to stop though...

MOV00073.flv video by racing_nut - Photobucket
 
lockdownd7 said:
I'm just giving you a hard time. :) The only time I've ever used a belt was also due to injury. Looking back, I shouldn't have even been training at that point. And FWIW, it wasn't a real belt, but a sweatshirt tied tightly around my waist. Good times.
Click to expand...

lol, it's all good
 
Well I actually thought that hip drive was a little over exaggerated but is that how a normal squat looks?
Damn I need to make time to watch those mark rippetoe vids people have posted...

And damn looks like I need a stronger core to hip drive that much lol. Looks like Ill start doing my ab routine again.
 
OK so I just go for that sort of motion as best I can when it gets heavier and concentrate on driving with the hips not knees?
 
The guy that I train legs with tells me to "explode out of the hole". That means the same thing as the hip thrust. You're not humping an imaginary woman, your just pushing forcefully with your leg and glute muscles to lift the weight. The heavier u get, the more your back will try to take over, like doing a "good morning" exercise. To prevent this, you have to explode up as hard as you can. Yeah, don't think about using your knees to push, keep your whole body tight so you don't wobble, and push with your leg and glute muscles, like you said. Your second video was a million times better, just don't hump the air and you'll be good! sorry, I love to joke around, it keeps me sane!
 
Alright lol cheers bro, tomorrow I got squats, Im not goin fot 225 again I think Ill try 200x6 and see how the form goes...
 
you're at the ripe age as i was 50 yrs ago, eat some Jello several times a week, I have never had a back or knee injury from squating, non the less being 14 and squatting 225 is impressive.

Gellating helps repair the spongy Cartlidge between the bones, as you get older you will be glad you did.

Keep Tearing that shit up.


RADAR
 
is it just like jelly? like sugar free jelly that you make and then leave it in a mould and set? Or is it a supplement?
 
Ah yeah its just jelly. Should I just buy the cheap ass sugar free stuff? Get it from tesco and its £0.15 for a packet...

That shit is good for you!? :confused:
 
Yeah thats jam here. Like peanut butter and jam sandwiches? Yeah so I guess jello for you is what jelly is to us. Is there any specific brand? I cant believe that shit is healthy, its like bright un natural colours and the whole thing is just like rubber but god danm it tastes nice lol
 
ExtraMile said:
Yeah thats jam here. Like peanut butter and jam sandwiches? Yeah so I guess jello for you is what jelly is to us. Is there any specific brand? I cant believe that shit is healthy, its like bright un natural colours and the whole thing is just like rubber but god danm it tastes nice lol
Click to expand...

Jam and jelly are the same to us, but jell-o is not jelly. It's jell-o or gelatin lol.
 
ExtraMile said:
Lol yeah thanks. And al420, I do deads, I do pendlays, & I do cleans.

Heres the 135 people asked for, like you can see I was trying to bench at the hip first, stickin my ass out further, getting more hip drive and exploding up more. Got some fuckin major cramp in my foot so I had to stop though...

MOV00073.flv video by racing_nut - Photobucket
Click to expand...

Might just be me but it looks like your torso is going down before your hips. Something looks off.
 
Big_BK said:
Might just be me but it looks like your torso is going down before your hips. Something looks off.
Click to expand...

Yeah bro I just watched it again and yes I do lean forward before descending if thats what you mean. Ill try to stop that. All these little things and I thought I was squattin well lol :worried::faint:
 
ExtraMile said:
Yeah bro I just watched it again and yes I do lean forward before descending if thats what you mean. Ill try to stop that. All these little things and I thought I was squattin well lol :worried::faint:
Click to expand...

I am guilty of it also, but let me tell you it will make your lower back muscles hard as shit!

Then you can concentrate on form as you advance!

RADAR
 
Alright Iv done some pretty hard shits in my life so I guess thats good LOL
Im not gonna try 225 again today, I think Ill go for 200x6 concentrating more on form... Or should I do 225 and just build up the reps, when I reach 6 reps then up the weight?
 
10kg (22lbs) might be a good place to start. You might have to go to 15kg (33 lbs). But once your form is down, the weight will come back very quickly.

In the meantime, go to youtube and watch people like Ed Coan and Kirk Karwoski (who I think could be the best squatter there is) squat. Watch the videos of coach Rippetoe that I posted earlier. Burn their form into your head.

B-
 
Do you guys have a power cage at your gym? Someone might have suggested this but I didn't read the whole thread. I can't squat in squat racks because I hot the supports when I get all the way down. You are doing amazingly for your age and for many people older than you really. Like others said concentrate on not leaning over so far and you could get a good deal lower as well. I would guy buy the book Starting Strength if you are really interested in perfecting your form without the use of a coach.
 
bblazer said:
10kg (22lbs) might be a good place to start. You might have to go to 15kg (33 lbs). But once your form is down, the weight will come back very quickly.

In the meantime, go to youtube and watch people like Ed Coan and Kirk Karwoski (who I think could be the best squatter there is) squat. Watch the videos of coach Rippetoe that I posted earlier. Burn their form into your head.

B-
Click to expand...

Yeah ok Ill drop it 10kg see how I go. Iv got aload of videos people have posted on this thread to watch and some SL sent me so yeh Ill watch them all.

02gixxersix said:
Do you guys have a power cage at your gym? Someone might have suggested this but I didn't read the whole thread. I can't squat in squat racks because I hot the supports when I get all the way down. You are doing amazingly for your age and for many people older than you really. Like others said concentrate on not leaning over so far and you could get a good deal lower as well. I would guy buy the book Starting Strength if you are really interested in perfecting your form without the use of a coach.
Click to expand...

I do front squats ATG on fridays. Back squats to parrallel on monday and now I am adding in 1 set of lighter back squats ATG straight after my normal back squats. So the depth problem is sorted.

And about leaning forward, yes I know I do a little but I think this is just a flexibility issue, I cant sit back much more otherwise I fall over LOL.
 
ExtraMile said:
And about leaning forward, yes I know I do a little but I think this is just a flexibility issue, I cant sit back much more otherwise I fall over LOL.
Click to expand...

The longer your femur, the more forward you have to bend at the waist to keep the bar over your feet.

The bar needs to move in a vertical plane.

B-
 
By doing nearly everything that has been said in this thread, watching the videos, and practicing.

There is no magic bullet on this one.

B-
 
ExtraMile said:
Ok so how can I solve it :confused:
Click to expand...

Start by practicing your form with nothing on your back. Concentrate on keeping your back straight and mocing in a straight line out of the hole. Add the bar and get comfortable like that. Add light weight and so on. That was how it was recommended in Starting Strength and it helped me immensely. I start every workout with nothing on my back just to get the feel of the proper squat form and then focus on replicating it when I add weight. Also the position of my head was way off from where it should have been and fixing that helped a great deal with stability. If you put a tennis ball under your chin and hold it against your chest, that is the angle your head should be at. I think its said that you should be looking at the ground like 5-6 feet in front of you.
 
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