form critique

kindrabbit

Hi, I have done a search and cant see a similar thread.

I have recently been in a position where I wanted some friends to check my squat form. I didnt get the replies I was expecting so it occurred to me that it might be helpful for people to be able to upload a video here and get some of the great minds on this site to give their opinions.

kindrabbit

https://www.dropbox.com/s/zl8cbw14bng0pa2/squat.mp4?dl=0

yopeeps025

Wow. I see nothing wrong with this video.

Do you do a heavy lifting program? If so have a video of some heavy working weight where we would see where your form breaks down.

Cchioles

Form Looks Great!

LolBroScience

Looks good. Bar path is solid, depth is there, no knee caving, no coming off heels.

ndj1979

looks good to me too ...

kindrabbit

Thanks, I think there's about 42.5kg on the bar. My heaviest lifts were when I was doing 5X5 SL where got up to about 55kg before I lost my form/nerve. I'm working my way back up there very slowly with Madcow.

When I looked at it I thought my knees were coming too far over my feet but the replies I got on another site were that considering the depth of the squat that is quite normal. It's nice to hear it from you guys too. Considering I was expecting (constructive) criticism I have had nothing but good comments and I couldn't quite believe it!

Anyone else have any videos?

LolBroScience

Karen_libert wrote: »

Thanks, I think there's about 42.5kg on the bar. My heaviest lifts were when I was doing 5X5 SL where got up to about 55kg before I lost my form/nerve. I'm working my way back up there very slowly with Madcow.

When I looked at it I thought my knees were coming too far over my feet but the replies I got on another site were that considering the depth of the squat that is quite normal. It's nice to hear it from you guys too. Considering I was expecting (constructive) criticism I have had nothing but good comments and I couldn't quite believe it!

Anyone else have any videos?

Knees over toes is fine

leggup

I can't actually tell if you're hitting parallel- you might be just a little bit short of parallel. It's hard to tell since the camera is above looking down. Can you take a video at hip level (have your videographer position the camera lower and hold still)? Personally I like balancing the camera on a bench. The camera is too high and moves around too much to really see what your depth is.

Another thing that I can't tell if I'm seeing or not-- in your first and last squat it looks like just the edge of your sneaker might be coming off the floor. You might be rocking onto your toes a little. I recommend wearing flatter, non-absorbing shoes (like chucks, keds) so that you can see in the video what your feet are doing. Again, a still video taken from the side will show you where you're shifting your weight.

_lyndseybrooke_

leggup wrote: »

I can't actually tell if you're hitting parallel- you might be just a little bit short of parallel. It's hard to tell since the camera is above looking down. Can you take a video at hip level (have your videographer position the camera lower and hold still)? Personally I like balancing the camera on a bench. The camera is too high and moves around too much to really see what your depth is.

Another thing that I can't tell if I'm seeing or not-- in your first and last squat it looks like just the edge of your sneaker might be coming off the floor. You might be rocking onto your toes a little. I recommend wearing flatter, non-absorbing shoes (like chucks, keds) so that you can see in the video what your feet are doing. Again, a still video taken from the side will show you where you're shifting your weight.

No doubt she's hitting parallel in this video.

LolBroScience

leggup wrote: »

I can't actually tell if you're hitting parallel- you might be just a little bit short of parallel. It's hard to tell since the camera is above looking down. Can you take a video at hip level (have your videographer position the camera lower and hold still)? Personally I like balancing the camera on a bench. The camera is too high and moves around too much to really see what your depth is.

Another thing that I can't tell if I'm seeing or not-- in your first and last squat it looks like just the edge of your sneaker might be coming off the floor. You might be rocking onto your toes a little. I recommend wearing flatter, non-absorbing shoes (like chucks, keds) so that you can see in the video what your feet are doing. Again, a still video taken from the side will show you where you're shifting your weight.

Yea, I can kinda see that on the first rep upon second view. It is kind of difficult to tell if it's just the shoe tough. Try a lower angle next time.

SideSteel

Overall it looks good.

Here are my comments. Consider that the camera height and angles make some of this a bit of guesswork on my part.

1) Depth looks questionable especially on first rep. I suspect you're not quite breaking parallel but I'd need to see it at knee height to confirm.

2) Curious on whether those are flat bottom shoes or not.

3) I suspect you're not taking a huge breath at the top of each rep. Looks like you might still be inhaling on the way down. You can confirm this one, but I'd prefer to see you take a very big breath of air at the top, jam your tongue into the roof of your mouth, and drop it like it's hot. Exhale forcefully as you lock out but hold it through the sticking point.

kindrabbit

SideSteel wrote: »

Overall it looks good.

Here are my comments. Consider that the camera height and angles make some of this a bit of guesswork on my part.

1) Depth looks questionable especially on first rep. I suspect you're not quite breaking parallel but I'd need to see it at knee height to confirm.

2) Curious on whether those are flat bottom shoes or not.

3) I suspect you're not taking a huge breath at the top of each rep. Looks like you might still be inhaling on the way down. You can confirm this one, but I'd prefer to see you take a very big breath of air at the top, jam your tongue into the roof of your mouth, and drop it like it's hot. Exhale forcefully as you lock out but hold it through the sticking point.

thank you. I think I am hitting parallel. As you can tell from the giggling, the PT's aren't all that helpful. I'll see if I can set up my phone on a bench, otherwise I'll work on this for a week or 2 then ask him to take another film and get him to stay still.

My shoes are Nike Flex. Not as flat as converse but flatter than my running/trail shoes. I cant afford another pair so will have to work with these. I have watched that video a million times and have never noticed it but you are right, I do raise my heel on the first squat and possibly on others. Will certainly concentrate on that.

I do try to take a big breath but to be honest I am not sure what I do with it during the squat, another thing to work on/concentrate on.

I really appreciate the feedback. Lots to think about. Thanks

shor0814

Karen_libert wrote: »

SideSteel wrote: »

Overall it looks good.

Here are my comments. Consider that the camera height and angles make some of this a bit of guesswork on my part.

1) Depth looks questionable especially on first rep. I suspect you're not quite breaking parallel but I'd need to see it at knee height to confirm.

2) Curious on whether those are flat bottom shoes or not.

3) I suspect you're not taking a huge breath at the top of each rep. Looks like you might still be inhaling on the way down. You can confirm this one, but I'd prefer to see you take a very big breath of air at the top, jam your tongue into the roof of your mouth, and drop it like it's hot. Exhale forcefully as you lock out but hold it through the sticking point.

thank you. I think I am hitting parallel. As you can tell from the giggling, the PT's aren't all that helpful. I'll see if I can set up my phone on a bench, otherwise I'll work on this for a week or 2 then ask him to take another film and get him to stay still.

My shoes are Nike Flex. Not as flat as converse but flatter than my running/trail shoes. I cant afford another pair so will have to work with these. I have watched that video a million times and have never noticed it but you are right, I do raise my heel on the first squat and possibly on others. Will certainly concentrate on that.

I do try to take a big breath but to be honest I am not sure what I do with it during the squat, another thing to work on/concentrate on.

I really appreciate the feedback. Lots to think about. Thanks

Set your phone on a box or bench and lean it against your water bottle.

I sometimes lift the heel as well when my butt isn't back far enough. I lift my toes a little to remind myself. I have also seen some people take their shoes off if the gym management doesn't notice.

Deep breath into your belly and use it to brace your core. Just hold it until you complete a rep and do it again. Don't use your lips to hold your breath you hold it more in the throat. You really feel your core tighten to support your back.