squat form review (video)

[t3c]

I've been doing lots of free squats the last 2 months or so. I usually send my videos to different people and they have different opinions about why my squat form sucks so bad.

The issue here is the leaning forward, when i sitback it just seems like since my lower back IS connected to my ass...logically it will go back too...

Spatts suggested pushing my knees out more a while ago, I feel as if they are pushed to the max.

http://www.grambo.org/afa/users/tec/squats.mpg



Any and all suggests\comments are welcome. Thanks in advance, and please...rip the form apart.

Box squats are out of the question for the next 4 weeks or so. I just want to finish up this little squat cycle. Then I switch back to conventional westside.

 

[jeremys]

no sound = no mpg files

could you convert it to .wmv?

 

[TheOak84]

That looked fine... nothing was wrong with it...
I bring my heels a little closer together..
but if you like wide then do it...

you seem a little wobbly though,
but, that was pretty deep..

BTW, how do u get ur video online, i wanna do that.....

 

[t3c]

i'm using pl form

here is the link in WMV format:

www.grambo.org/afa/users/tec/squats.WMV

theoak, someone asked irish power about getting some video up on his sites forum. He replyed with this:

"depends on what kind of camera you have.

1. you have a digital camera. this is easiest... you get a firewire card and use the cord to hook from you camera to the card in the computer. microsoft xp has built in software called movie maker. this is very easy to use.

2. you dont have a digital camera. you will need to buy a video capture card. ati makes the best valued ones i think. they are available at compusa for ~50 - 100. you will need to use their software to bring down the movies.


publishing them on the web: this is a little harder. you can typically post files on an ISP's server via FTP. However, most ISPs will bandwidth or space limit you. The next option is to run a server at your house (as i do). However, this is quite a bit more complicated. "

shoot me a pm and i could prob help you out

 

[WarriorPL]

Form looks good man, but i don't think going past parrallel is necessary... i just started doing them and i do them just like you. BTW how old are you? you look really young... no offense.

 

[t3c]

i'm 16, no offense taken lol

 

[Tiervexx]

Form looks good man, but i don't think going past parrallel is necessary

WTF going past parrallel reduces the stress on knees and back. I also find that i get a MUCH better pump in my entire lower body when i go a few inches bellow parrallel

 

[jeremys]

i'm 16, no offense taken lol

i thought you were a bit older than me. my monitor also sucks ass so everything was really dark. but from what i could see, which wasn't much, it looked good. as you said, there was a little forward lean

 

[skaman607]

I have the same problem, its like i do a squat good morning every time I squat

 

[spatts]

Yep...like I told you once, it's a combo squat/gm. Also, you're not THAT far under parallel when you consider it goes by hip crease and not your arse.

 

[PolishHammer1977]

I would work on your fluidity. Keep it smooth and try not to turn it into a good morning exercise. Unless, you are specifically performing those squats for another benefit I do not know of just yet. Other than that, good to see a young man trying to do it right. Keep it going.

 

[spatts]

Yeah, he's really rough on his hipflexors. He locks out hard up top and thrust the hips really far forward, and then throws them back really hard...which is fine...but he's so FAST that when he comes back up, instead of stopping at a soft locked knee and hip flexors straight, he's thrusting them really far forward...which exacerbates the look of the forward lean, because he appears to go from one extreme to the other.

 

[the People's Champ]

how about slowing down on the squat there, you? form seems good but can be improved. slow down on the descent so you aren't all jerky throughout the movement. otherwise, your explosiveness is good. just relax, and don't jump down on your squats.

watching that video made me cringe a little bit

 

[Hannibal]

OK...just watched your vids. First thing that I noticed is that when you hit depth and go to fire out of the hole...the first thing to move is your ass. It raises and throws the bar forward. That, and a need for more core strength, is what is causing you to round out in the bottom and have to GM the weight. When you start out of the hole the first thing that should move is your head driving back into the bar, and arching your back HARD.

Also you should start in the position that you want to finish in. Which is NOT straight up and down. There is no way to have a tight arch in your back if you are straight up and down at the beginning of the lift. If I were you I would work on my setup. Make sure that you are going through the right mental checklist before you lift the weight. Your knees should be forced (twisted) out before you even start the lift...if you do this right you will feel it in your hips...makes them feel very tight.

Good Luck...wish I would have learned to squat right at your age.

 

[t3c]

excellent, everyones posts were very informative. Thanks for the help everyone.

Hannibal, thanks for the lengthy post, I just started on hitting the core hard recently, and definately could drive my neck into the bar more.

 

[coolcolj]

I can see your back angle is excessive - man your lower back must get trashed.

Well it could be your structure thigh length, I know when I used to squat hips back style, I would lean to far forward, but nowhere near as bad as your form.

Only thing I can suggets is that you push through your heels, an move your head back first as your go up.

Flexibility work generally helps squat form in my experience

 

[mdd]

wheres your spot?


and secondly....... i've seen your gym/basement in a ronnie coleman video, no joke.... did you make that little skit?

 

[mdd]

dude ur famous

http://www.grambo.org/afa/users/tec/rcunbelievable.WMV

 

[spatts]

LMFAO !!!!!!!!

 

[danielson]

....nice touch

 

[t3c]

yeah thats me, lol...

its on like every message board now, i only posted it here.

I didn't even think it was that funny when i made it, but people send me PMs that say "please make more videos!"

lol

back on topic though please.

 

[coolcolj]

Your video is huge - 10megs, must work on the compression man

 

[Nonerz]

hey, I can say this for sure...your form is a lot better than most of the guys I see at the gym. They usually use the squat rack for bicep curls <<sigh>>.

just curious...are your toes pointed forward or slightly angled out? I found that if I angled them out a bit, it felt more natural and I felt stronger/more stable in the hole. I'm not sure if this is more of a chick thing (we've got that whole child bearing thing to be prepared for) to accomodate our hips, but it's worth tinkering around with until you find what works for you.

keep up the good work!