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Squat Form CHeck- Video

looks good, but put some more weight on the bar so we can really tell how you perform some of your heavier working sets...
 
yea i wanted to , but i was afraid i wouldnt be able to lift it over my head.

just trying to make sure my lower back is not rounding (im not exactly sure what it looks like)

thanks
 
Looks good, knees might be coming forward a bit much, but that could just be your particular body style. If you don't have a rack to squat from, you may want to consider using front squats.
 
Your form is flawless. Now get a rack and put some damn weight on the bar :chomp:. You know how to squat. The next steps are to get strong and eat.

What are your goals? Are you doing this as a hobby or as an enhancement for a sport?
 
You have pretty close to perfect technique. But you arn't even stuggling a bit with the weight. Post a new video with work set weight so we can see what your form actually looks like in action.

From that video, I am guessing you will be leaning over too much on a work set. You had a slight tendency to raise your ass faster then your chest with low weight, so I imagine it will amplify with heavy weight. Just speculation at this point tho.
 
ha yea,

i was just using the light weight bc i was just trying to work on form. Doing a working set is a good idea though. thanks for all your comments. Ill try to get a video of a working set,

thanks again
 
your lower back will have to round a small bit when you go below parellell looks good.

U are doing good by making sure your form is good with light weight before adding more weight. good job!! form 1st then weight.
 
pretty good, but learn to control it, don't bounce

otherwise you end up with weak ass and especially hammies, and it can jack your lower back
 
coolcolj said:
pretty good, but learn to control it, don't bounce

otherwise you end up with weak ass and especially hammies, and it can jack your lower back
Click to expand...


yes agree!!

slow and controlled on the way down and explode on the way up!!
 
I do notice your sacrum/butt tucking down at the bottom, which means your going to low for your current flexibility, or your relaxing at the bottom

start doing good mornings, they will help
 
yea thats what's been bugging me when i see myself squat. my butt seems to tuck down, and i didnt know if that was bad (like i thought i was rounding my lower back) ..but i havnt been able to stop doing that, not matter what (ive been stretching alot). Thats acutally why i posted the videos, because i was worried about that "butt tucking".

so i shouldnt go as low?- becuase in order for me not to have that butt tuck, i have to stop around parallel....would this be better? i

thanks
 
doing good mornings with the same stance you squat in will help you gain the flexibility in the posterior chain, I would add a pause at the bottom to reinforce this on GMs

Plus they will teach you how to hold the back and core tight at the bottom. and strengthen your back and hammies so you can squat properly

http://www.t-nation.com/readTopic.do?id=459740

http://jva.ontariostrongman.ca/BadGood.htm

I suggest going down as far as you can on squats with the back staying tight, don't relax and round so you can go lower. You will f*ck your lower back over the long term if you do so.
Just imagine catching a squat clean in the bottom position, how would you do it, lower back tight, or relaxed and rounded...?
 
i know i am keeping my back tight, but im not sure if my lower back is rounding. I feel like as i go below parallel, something is like forcing my ass to tuck. Is the tuck the same thing as rounding?

thanks again for all your help. You guys have been great in helping me.
 
Guinness5.0 said:
Your form is flawless. Now get a rack and put some damn weight on the bar :chomp:. You know how to squat. The next steps are to get strong and eat.
Click to expand...

+1

Great form. Get some stands or a rack and start slowly adding weight.

Any tucking is pretty minimal, IMO. I think you cure that by consciously keeping your back arched tightly. As you get to the bottom, keep that arch no matter what and while keeping the arch, pause for a second or two for flexibility, then come back up. Just sitting there w/ light/moderate weight will give you the flexibility you need, IMO. I'm not saying to do this w/ work sets, just warmups. Keep the arch. Sink down and keep it. You'll get flexible enough, IMO.
 
ok. thanks alot for all your advice. I guess any tuckingi have is minimal, so i'll try to use the same form with MORE weight!!!!

thanks again- you gys have all been loads of help
 
I have the worst squat form ever but my poor form has evolved into an art for me. I've squatted triple body weight before. I lean forward with my lower back when the weight gets heavy.
 
muscelove said:
man im glad you posted this shit i do the same thing and have found some good answers
Click to expand...

no problem. i'm glad everyone has bee so helpfull thus far. so...

thanks for all your guys help Here is me squating with some weight!!!!(but not that much...) I thought it was gunna be alot easier than it was...but i did start to pause at the bottom (after the first rep). I think im going to do this for a while because ive never been good with timing the stretch reflex thing- and im not squating for numbers.

http://www.youtube.com/watch?v=RJNLIKc3lLg




- hips raising to fast?
Going low enough?
lower back rounding?
Ass tucking to much?

I htought they looked fairly good (not as good as the ones with little weight...but fair.

thanks again
 
stalker23 said:
no problem. i'm glad everyone has bee so helpfull thus far. so...

thanks for all your guys help Here is me squating with some weight!!!!(but not that much...) I thought it was gunna be alot easier than it was...but i did start to pause at the bottom (after the first rep). I think im going to do this for a while because ive never been good with timing the stretch reflex thing- and im not squating for numbers.

http://www.youtube.com/watch?v=RJNLIKc3lLg




- hips raising to fast?
Going low enough?
lower back rounding?
Ass tucking to much?

I htought they looked fairly good (not as good as the ones with little weight...but fair.

thanks again
Click to expand...
What's that contraption you were squatting in? Almost looks like it was pulling you back, off balance, a bit.
Anyways, good for you for working out & trying solid lifts. I've seen many young guys working out, going for the beach lifts, arms, chest & that's it.
Do you normally lift in that rack, or do you usually lift like in the first video. I lifted like the first vid for a year or 2 & phucked my elbows from letting the weight down like you did, but with a little heavier weights.
 
I was going to suggest 'spreading the floor' a bit more, but it looks like you have that covered.

Are you happy with the bar speed because you're slowing to a point that suggests to me the weight (in the second movie) is a shade too high for the rep range? Although you're still keeping great form throughout you may be tempted to use even more weight and that's where your form will start to suffer under load- leading to overcompensation from muscles in the back, also lack of strength in the thighs and hips.

As you say they’re not quite as good as the ones in the first video, but it’s too close to make a judgment without a proper measuring stick.

What does you current set and rep scheme look like? What are you hoping to achieve?
 
coolcolj said:
pretty good, but learn to control it, don't bounce

otherwise you end up with weak ass and especially hammies, and it can jack your lower back
Click to expand...

Bouncing is actually pretty good for hammies/ass. After all, it is the hammie that causes the bounce. It's like a rubber band action that is caused by stretching your hamstrings out all the way at the bottom and then releasing it quickly back up.

And if you hold the bar below your traps your lower back is fine.

Not to mention for you CCJ. Noticed that you are into explosiveness, the rubber band like bounce used in squats is the same bounce that allows you to jump high.
 
NJL52 - So learning ot use the bounce at the bottom helps more than just adding more weight to the bar? I felt alot more comfrotable using less weight, and pausing at the bottom, trying to be mroe explosive (i guess i wasnt though : ) ) than using more weight with no pause. But if learning ot use the stretch reflex is important, than i guess ill have to do it!

stevius- im not at all satisfied with my bar speed. Thats part of the reason i decided to overhaul my squat form- id be going that slow on my first few reps before....i do want to get more speed, and i thought that by pausing at the bottom (like box squats) would help me be more explosive. I also thought the weight wouldn't be so damn heavy- (i was planning on just working on form-turned otu to be a fairly good workout).

HiDnGoD- that contraption is a "ProSpot"- my dad didnt like the idea of me squating without some sort of high technology so we got that. Those wires pull back wiht about 10lbs or force...i never thought that it could pull me back but thanks for pointing that out-i never thought of that.

Thanks again- I also just Want to be sure that this is ATG...i have some people telling me its not- think i should go lower...or try to? or doe sit seem low engouh?
 
stalker23 said:
NJL52 - So learning ot use the bounce at the bottom helps more than just adding more weight to the bar? I felt alot more comfrotable using less weight, and pausing at the bottom, trying to be mroe explosive (i guess i wasnt though : ) ) than using more weight with no pause. But if learning ot use the stretch reflex is important, than i guess ill have to do it!
Click to expand...

I'm not 100% sure, as there are benefits to both methods, but the bounce is a good thing.

The deciding factor for me was that the Bible.....erm....Starting Strength says to use the bounce so, it shall be done in my case.
 
stalker23 said:
HiDnGoD- that contraption is a "ProSpot"- my dad didnt like the idea of me squating without some sort of high technology so we got that. Those wires pull back wiht about 10lbs or force...i never thought that it could pull me back but thanks for pointing that out-i never thought of that.

thanks again all- im liking this forum much more than BB.com- seems like people here are much more helpful
Click to expand...
I think if you stand a little closer to the rack, the effect may not be as pronounced. I like the idea of safety bars better, but I'll check out the machine. Always interested in new ideas.
 
NJL52 said:
I'm not 100% sure, as there are benefits to both methods, but the bounce is a good thing.

The deciding factor for me was that the Bible.....erm....Starting Strength says to use the bounce so, it shall be done in my case.
Click to expand...

Yea i have that book. I read it and have been used alot of the info to get where i am today with my squats. But i dont think he is talkinga bout ATG is he...? Im trying to do ATG, which i hope means do everything STarting strength says, but just go lower. I hope im going low enough.
 
al420 said:
Sticky!
Click to expand...
:lmao: LMFAO!

Stalker, I checked out that website. Very interesting equipment. I never trust technology that much, so I'm curious to see how you like it. How long have you had it? Is there anything you don't like about it? Has it ever not worked when you open your hand?
 
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stalker23 said:
Yea i have that book. I read it and have been used alot of the info to get where i am today with my squats. But i dont think he is talkinga bout ATG is he...? Im trying to do ATG, which i hope means do everything STarting strength says, but just go lower. I hope im going low enough.
Click to expand...


I would call it ATG the only reason it may look as though you could go a little bit lower is because you are still pretty skinny. When you add a little more meat to those legs it will look lower.

but the only way you are going to be able to get any lower would be to really stretch your hamstrings. It would take a lot of work. Ur form looks really good now. you just need to put some miles on your squat work and you will see great results..
 
HiDnGoD said:
:lmao: LMFAO!

Stalker, I checked out that website. Very interesting equipment. I nevewr trust technology that much, so I'm curious to see how oyu like it. How long have you had it? Is there anything you don't like about it? Has it ever not worked when you open your hand?
Click to expand...


I have to say it is nice to have, in that it does making working out alone much easier. If i fail on a rep, i dont have to unload the bar, and then put the bar back, i just pull each side up, and im done with this. There have been a lot of times the machine pissed me off, but it works well most the time. The problem is that sometimes it wont let go (you have to raise the bar 2 inches to the things to release) which can get annoying. It works on conduction, so you can use gloves (you hand touches a wire on both sides of the bar to create a current. There has never been a moment when the bar would not lock, but there have been times i have thought the thing stopped (it stops in the middle of lifts sometimes- and i stop trying, and then starts up again...so the weight comes flooding down again.

I think my machine is a little screwed up though- Cant wait to get a spotter in college :)
 
stalker23 said:
I have to say it is nice to have, in that it does making working out alone much easier. If i fail on a rep, i dont have to unload the bar, and then put the bar back, i just pull each side up, and im done with this. There have been a lot of times the machine pissed me off, but it works well most the time. The problem is that sometimes it wont let go (you have to raise the bar 2 inches to the things to release) which can get annoying. It works on conduction, so you can use gloves (you hand touches a wire on both sides of the bar to create a current. There has never been a moment when the bar would not lock, but there have been times i have thought the thing stopped (it stops in the middle of lifts sometimes- and i stop trying, and then starts up again...so the weight comes flooding down again.

I think my machine is a little screwed up though- Cant wait to get a spotter in college :)
Click to expand...
That's kind of what I'm afraid of. Like the HR moniters on cardio machines. If your hands are too sweaty, or your hand position is off a bit, it could be problematic. I guess the safety is that it releases by contact. It could screw up your lifts, but it won't crush you, unless it's raining in your basement. :worried:
 
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i like your squat in the first video.......respect.......thats how i do every squat on the 5x5 but i do small weight and go up to only 180 for my last set of 5. But i weigh only 150 pounds and 17 year old. So i guess almost perfect form is not that bad for that weight. I struggle hard though on the last 2-3 reps on the last set of 5x5. Hell I struggle on every rep of every set making sure my form is correct. It takes a while getting use to it. I just starting going all the way down last week, it feels so much more correct and more initiation of the quads.
 
Yea i know what you mean. I actually feel stronger going ATG and stopping at the bottom- to be honest i dont like having alot of weight on my back. I only weight 140, and in the video was only using 170. That was my second set of 8- i worked my ass off for the final set (didnt record though..it would hav been pretyt long : ) )
 
NJL52 said:
Bouncing is actually pretty good for hammies/ass. After all, it is the hammie that causes the bounce. It's like a rubber band action that is caused by stretching your hamstrings out all the way at the bottom and then releasing it quickly back up.

And if you hold the bar below your traps your lower back is fine.

Not to mention for you CCJ. Noticed that you are into explosiveness, the rubber band like bounce used in squats is the same bounce that allows you to jump high.
Click to expand...


when you bounce the muscles do less work, especially the msucles used the most at the bottom half, ie hammies and glutes!

trust me I used to bounce a lot, I was very weak in my hammies as a result. I had major porblems catching powercleans as a result and hamiees would hurt like hell when I did.
Lots of controlled squats, paused squats and squat holds fixed this, along with direct hammie work and good mornings.
People who are weak in the hamstrings can't control a heavy squat on the way down especially in the bottom half. You should be strong enough to pause/hold anywhere in the squat ROM if asked
 
I think im going ot mix in pausing at the bottom, and ....not pausing at the bottom.

I do want to make sure that when you pause, and when you dont, in the bottom of the lift, your supposed to rest using your hips (ie your hips feel a stretch) and then drive up with the hips, instead of your legs . I was squating today, and i was doing some wher ei used my hips, and some where i used more of my legs out o fthe bottom. I felt stronger using my legs...which is why i want to make sure that its suposed to be the hips so i can correct this. I know you cant see that in the video-

And doesnt ripptoe suggest to bounce out of the bottom- is it dangerous to use this stretch reflex when doing ATG since your a fair amount lower than parallel?

thanks
 
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