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  • Please rate my squat form!

    Video here. And by 'rate' I mean laugh at and then hopefully give me something constructive to take away.

    I love you squat, why are you so hard!
    The Paleo Strongwoman - A site dedicated to strength, and feeding strength.

  • #2
    It says private, I think you need to allow it to be linked.
    "Go For Broke"
    Fat Kine-230/24% @ 6'2"
    Small Kine-168/9%
    Now- 200/8%
    Goal- 210/6%

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    • #3
      I'm a wally, it should work now!
      The Paleo Strongwoman - A site dedicated to strength, and feeding strength.

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      • #4
        Originally posted by Goosejuggler View Post
        Video here. And by 'rate' I mean laugh at and then hopefully give me something constructive to take away.

        I love you squat, why are you so hard!
        I do many many squats each week, the only thing I can tell by looking at the side is you need to keep your chest up. The more you did, the more you folded in half. My gym guy always reminds us...proud chest. This will help your back too.
        Primal since 4/7/2012

        Starting weight 140
        Current weigh 126

        www.jenniferglobensky.blogspot.com

        Jennifer

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        • #5
          Looks like you've got the right idea, but like Jenn said, try to keep your chest more upright. Also try not to let your lower back round so much at the bottom. It looks like your flexibility might be part of the issue. Stick with the light weight until you get the form down better.

          Here's an article I did on squats that you might find helpful.
          "In theory, theory and practice are the same. In practice, they couldn't be more different."

          "You can have anything you want, but you can't have everything you want."

          My blog: http://www.AlKavadlo.com

          sigpic

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          • #6
            exactly what Al said. keep your chest up and don't round the lower back at all. other than that, it looks good.

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            • #7
              Ok, don't know what a "Wally" is, but I guess I must be one.

              Went to the site and all I see is pictures of food and rats? What am I doing wrong?
              55 yr old male


              07/01/2013

              Weight; 199
              Chest; 41.5
              Waist; 42
              Hips; 40
              Thigh; 22.5
              Calf; 15
              Bicep: 13
              Forearm; 11.5
              Neck; 17

              07/20/2013

              Weight; 200
              Chest; 42
              Waist; 42.5
              Hips; 39
              Thigh; 23
              Calf; 15
              Bicep: 13
              Forearm; 11.5
              Neck; 16

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              • #8
                Go to startingstrength.com and watch other people's videos and read the suggestions, especially from Mark Rippetoe. He invented the squat.
                If I just said LOL, I lied. Do or do not. There is no try.

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                • #9
                  I agree with the form critique that Al stated, yet I disagree slightly on correction. I've found that adding weight to the bar helps you focus your center of gravity over the heels. During a free squat, you're subject to your body's natural levers which for many of us cause the center of gravity to be placed closer to midfoot-forefoot range. Post a video of you squatting at around 70% of your 1RM if you know it and repost.

                  Also consider what your goals are. Rip has a great program for general physical preparedness, yet I find it falls a bit short if we're focused on improving athleticism. As an athlete, I focus on the high-bar backsquat which is more applicable to athletics in my opinion. Reevaluate your goals and decide if you're looking to improve athleticism, simply get strong, or both.
                  Alex Peterson-
                  Nutritional Consultant
                  Creator of The Whole Muscle Diet and the Whole Muscle Blog

                  www.wholemusclegains.com

                  The authority on nutrition for strength and lean mass gains without the use of supplements, meal-timing, or other unnecessary diet methods.

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                  • #10
                    I forgot to mention that mobility does look like an issue. You've got to get that posterior below parallel. Check out K-star at mobilitywod.
                    Alex Peterson-
                    Nutritional Consultant
                    Creator of The Whole Muscle Diet and the Whole Muscle Blog

                    www.wholemusclegains.com

                    The authority on nutrition for strength and lean mass gains without the use of supplements, meal-timing, or other unnecessary diet methods.

                    Comment


                    • #11
                      From the looks of it, that's highbar position. If that's what you want to continue to do, you need to be more upright and go deeper.
                      Your mechanics look more suited towards lowbar though. The bar needs to travel in a vertical line with respect to the middle of your foot. It looks like you are getting out over your toes which should be avoided. Also, look down towards the ground, not straight ahead. And most importantly, drive up with the hips. It's all about hip drive. Don't think of pressing with your legs, think about driving up with your hips.
                      "The problem with quoting someone on the Internet is, you never know if it's legit" - Abraham Lincoln

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                      • #12
                        Agree with the 'round back comments'. How tight are your calves? Try doing a squat (without weights), on a doorstep, where your heels are sitting on the raised door step. Then lower your bottom, as if to sit in a chair. Chest should be upright. You can also google 'squats with yoga ball'. If you put a yoga ball behind you for support, roll down slowly into the squat position. Other than that, great job! /Lu
                        ----------------------------------------
                        F, 48, 5'10"
                        Start Date: 25-06-12 @ 161lbs
                        Goal Reached: 30-09-12 @ 143lb. Now bouncing between 145lb - 149lb. I'd like less bounce and more consistency :-)

                        Started Cross Fit 20.12.12 ---- Can't wait to submit my success story on the 1st anniversary of starting primal.

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                        • #13
                          I'd keep focus on pushing your chest up. I made the same mistake and when it got heavier, I slightly injured my lower back, and had to deload 40-50lbs. Also I'd try low bar squat, easier on your back imo.
                          well then

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                          • #14
                            I have the same 'chest up' problem. Does anybody have any specific mobility suggestions? I've tried squatting as close to a wall as I can for quite some time now and I'm not making any progress. Any other techniques, stretches, etc?
                            http://meatsleeprepeat.com/
                            http://ternioncrossfit.com/

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                            • #15
                              Originally posted by MeatSleepRepeat View Post
                              I have the same 'chest up' problem. Does anybody have any specific mobility suggestions? I've tried squatting as close to a wall as I can for quite some time now and I'm not making any progress. Any other techniques, stretches, etc?
                              Looking up at the wall cured me of rounded back and leaning forward. Find or place a poster on the wall and focus on it, memorize the phone number or whatever is on it....
                              Primal since 4/7/2012

                              Starting weight 140
                              Current weigh 126

                              www.jenniferglobensky.blogspot.com

                              Jennifer

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