Squat vid please help!

[djeclipse]

http://jumpcut.com/view?id=DD72D9DA0E8D11DB80D8865CEB87FBE1

I got a video of myself squatting and I see I have some issues I need to fix.

The weight is 200 x 6, though the last rep cut off. My 5 rep max is 242.5 so it's not even a real heavy set yet my form is horrible.

Form what I see I am leaning too far forward, my heals come off the ground and my knees are past my toes. The thing is how do I correct it? I feel like I'm sitting back and if I go any farther back I will fall backward.

Also I made a conscious effort not to bounce at the bottom, is it ok in this vid or should I pause longer in the hole?

Next time I will wear a brighter colored shirt as it may show my lower back better. I'm not sure if it's rounded at the bottom or not.

Please help, I want to get this right before I add any more weight.

Thanks.

 

[Protobuilder]

Shit man. Those look really damn good. Seriously. Your torso stays vertical. You dno't lose your arch. Your weight shifts to your toes a bit but not too much. You're getting good depth and turning it around quickly but w/out bouncing. They look really good. You can take a look at my squat vid that is on the 1st post of the member vid thread . . .Glenn said they looked just fine and they weren't as sharp as yours. So, I don't think you have anything to worry about.

Have you tried squatting w/out the shoes? I had balance trouble until I dumped the shoes . . . and now I always squat barefoot/socks. Give it a try and see if that doesn't help you from shifting forward. At the very least, just consciously think, "Drive through the heels" as you come up. Also, a tip that worked well for me was, consciously pull your toes UP as you squat. Lift them up off the ground, ball of the foot stays on the ground though, but lift your toes up in the air. That'll force you to keep the weight shifted along the whole foot/heel.

 

[glennpendlay]

there is nothing wrong with those squats... sure on a couple you shifted your weight forward a bit much, but its hard not to do when you are using crappy shoes. you might try to point your toes out just a tad, and spread the knees a bit as you go down, that might help you stay on the heels. but overall, those are nice squats.

 

[Cynical Simian]

Horrible form my ass. Those looked fine.

There's nothing wrong with your torso angle. You're getting good depth and not GMing it up. Take a look at T's comments in Guinness's squat thread in the sticky to refresh your memory of what you should worry about in Oly squats (as opposed to power squats). Also, the Gayle Hatch back squat vid in the sticky will show you what Glenn is talking about with pointing your toes and keeping your knees out.

Definitely get some new shoes as well; better stability alone should make a big difference in keeping your heels down. You could probably pick up some Chucks for ~$30, which would be a big improvement if you don't want to spend the money on Oly shoes right now.

Nice work on the cut so far, BTW. You're barely recognizable as the guy from the deads vid you posted a while ago.

 

[BiggT]

They were perfectly fine squats. Shitty shoes though, but you have so few real flaws that I think weightlifting shoes would cure any issues. You can get them from vs athletics for $50, and honestly they are just as good a shoe as the ones from Adidas in the 70-100 dollar range, and you probably wouldn't notice much of a difference from the top of the line.....only thing is the vs athletics ones are ass ugly, but who cares? lol...it is a quality shoe.

Nice squatting though.....I consider myself a form stickler for the most part, but there is a difference between solid form and dork form.....your form is solid, if it were any better, you'd have to use dork weights which would not allow strength ot physique development......just look into weightlifting shoes or even work boots (raised heel, firm sole)....but seriously, the vs athletics cost just as much as work boots, so I'd just get them.

 

[Jim Ouini]

I'll just chime in and say that your squat looks great to me. The first thing I thought of one I saw your first rep was 'WTF is he complaining about?'

But I agree you need new shoes, those look pretty billowy.

 

[blueta2]

nice squat! Good job! I hope I can do that one day!

 

[Tweakle]

Chucks, no more squatting in squishy shoes! If you can't bring yourself to look like Avril in the gym then barefoot for you ... gotta sit back if you want to avoid coming up on the toes

slow down the descent by a little and the ascent will be tighter

box squats would help you sit back more

otherwise, not bad at all.. post with a heavier weight to see a more accurate form breakdown

 

[solarclimax]

Nice depth, why not squat in socks or bare feet ?

 

[salemlot]

Your squat looks good to me also. could you use another squat rack or squat in the rack. Once the weight gets heavier it going to be harder to walkout that far back.