Squats - barbell/smith machine
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Hopefully this will post. Went to the gym late at night. Any tips will be great!!! I had the bench press behind me for guidance but only really used it the first few sets (warm up). It's still visible thanks to the mirror but not directly under my bottom.1 -
Form looks good, can't see your feet but just make sure your knees aren't going past your toe. Maybe try and use a bit more hip drive coming out of the bottom but it looks very good.alondrakayy wrote: »
Hopefully this will post. Went to the gym late at night. Any tips will be great!!! I had the bench press behind me for guidance but only really used it the first few sets (warm up). It's still visible thanks to the mirror but not directly under my bottom.
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Form looks good, can't see your feet but just make sure your knees aren't going past your toe. Maybe try and use a bit more hip drive coming out of the bottom but it looks very good.alondrakayy wrote: »
Hopefully this will post. Went to the gym late at night. Any tips will be great!!! I had the bench press behind me for guidance but only really used it the first few sets (warm up). It's still visible thanks to the mirror but not directly under my bottom.
On high bar squats "make sure knees aren't past toes " is not possible for most people. One would have to have a long torso and short femurs which the OP doesn't.
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Form looks good, can't see your feet but just make sure your knees aren't going past your toe. Maybe try and use a bit more hip drive coming out of the bottom but it looks very good.alondrakayy wrote: »
Hopefully this will post. Went to the gym late at night. Any tips will be great!!! I had the bench press behind me for guidance but only really used it the first few sets (warm up). It's still visible thanks to the mirror but not directly under my bottom.
On high bar squats "make sure knees aren't past toes " is not possible for most people. One would have to have a long torso and short femurs which the OP doesn't.
If by "most people" you mean people who don't workout or people who squat with improper form, then yes I agree0 -
Form looks good, can't see your feet but just make sure your knees aren't going past your toe. Maybe try and use a bit more hip drive coming out of the bottom but it looks very good.alondrakayy wrote: »
Hopefully this will post. Went to the gym late at night. Any tips will be great!!! I had the bench press behind me for guidance but only really used it the first few sets (warm up). It's still visible thanks to the mirror but not directly under my bottom.
On high bar squats "make sure knees aren't past toes " is not possible for most people. One would have to have a long torso and short femurs which the OP doesn't.
If by "most people" you mean people who don't workout or people who squat with improper form, then yes I agree
Nothing wrong with knees past toes.
Unless you're talking about collapsing or bowing. But as long as the knee stays above the 3rd and 4th toe, depth and extension isn't that important.2 -
I would say I have improved the whole knees past toes thing, but honestly with being 5ft 7in I haven't been able to successfully squat without passing toes just a tad bit. Even without any weight! It's gotten A LOT better though, so maybe one day soon I will.
Thank you all for your input. Don't know where I'd be without this community.0 -
Another version of the squat is the low bar squat. I have trouble because of shoulder getting into right position but you might be able to do it. Here is one of the best strength coaches teaching it.
https://www.youtube.com/watch?v=QhVC_AnZYYM 0 -
As far as I can see from that angle your form looks good.
In person I'd want to get a look at your feet during the move for heels lifting, foot rolling inwards during the drive up (both something that you need to avoid), and to ensure that you have the feet width and angle in the starting position to help you get lower at the bottom of the squat (not that you have a particular issue with depth but rather that you shouldn't be going any shallower than current).
I don't get stressed about the knees over the toes argument - for some people that is a good training tool to ensure that they don't tilt forward in the lift, for others (because of relative femur length) it's practically impossible to stop them from doing it - and in that second case, given everything else is as it should be the lift will be safe.
Something that I always look for is bar path. From the side the path of the end of the bar should be straight down and straight up. If there is wiggle that is, for me, an indication that something is wrong and then it's a case of finding out what - from the angle of you video, your bar path looks straight to me but it's not an ideal angle to make that judgement.0 -
Take off your shoes. It will give you a stable platform, and your form will follow. I second the video posted by Okiludy. Most of the advice above will be nearly impossible if you are fighting just to stay balanced. Google 'Starting Strength' and dig in.
Helpful article:
http://startingstrength.com/article/squat-mechanics-a-clarification0 -
heyfathead wrote: »Take off your shoes. It will give you a stable platform, and your form will follow. I second the video posted by Okiludy. Most of the advice above will be nearly impossible if you are fighting just to stay balanced. Google 'Starting Strength' and dig in.
Helpful article:
http://startingstrength.com/article/squat-mechanics-a-clarification
I know what you're saying but I'd point out that for many (myself included) a bare foot, good form squat is impossible - I simply do not have the ankle mobility, and that immobility is not something that will be fixed (but can be improved) by stretching or flexing, it's a bio mechanical impingement.
So, when I squat I must elevate the heel by either using a block or plate, or squatting in weightlifting shoes. I use the shoes because blocks or plates are difficult and potentially dangerous.
Having said that, I think your advice is spot on with the qualification of "if you have the mobility".... barefoot work can help you to develop a good stable base in the squat which will carry over into the lift when wearing shoes.0 -
Form looks good, can't see your feet but just make sure your knees aren't going past your toe. Maybe try and use a bit more hip drive coming out of the bottom but it looks very good.alondrakayy wrote: »
Hopefully this will post. Went to the gym late at night. Any tips will be great!!! I had the bench press behind me for guidance but only really used it the first few sets (warm up). It's still visible thanks to the mirror but not directly under my bottom.
On high bar squats "make sure knees aren't past toes " is not possible for most people. One would have to have a long torso and short femurs which the OP doesn't.
If by "most people" you mean people who don't workout or people who squat with improper form, then yes I agree
I mean by every Olympic weight lifter and the like. To achieve proper depth in a high bar it's impossible unless body proportions are similar to what I stated.
Low bar not as much, but it's more important to track your knees over toes without knee slide, than any cue of "don't pass toes". That is where many people get confused.
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Does your gym have smaller weights than 2.5 lbs for barbell or micro weights? I found the gyms here only think people will go up a minimum of 5 lbs on barbell lifts. Micro plates are used by some of the strong dudes as they are already squating 600 lbs+ and even a 1/2 lbs increase for them keeps them on a linear progression. When my linear progression slows down I likely will buy a set as they are less than $50 on amazon.
My opinion on machines is not good. I hate isolation exercises and machines that limit your body's self stabilizing effect. I know they have a place in most programs but not for what I am after. All those machines in the gym take up space that could be better used on squat racks and platforms for deadlifts and olympic lifts.
ditto on both points.0 -
You can get a 1.25 lb pair of plates for ~$20 on amazon. And I saw 1/2 lb sets for $14/pair-$33/8. Another company 'Paceweights' makes 0.5 lb magnets (useful if you also want fractional weight on cable machines and dumbbells).0
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StealthHealth wrote: »heyfathead wrote: »Take off your shoes. It will give you a stable platform, and your form will follow. I second the video posted by Okiludy. Most of the advice above will be nearly impossible if you are fighting just to stay balanced. Google 'Starting Strength' and dig in.
Helpful article:
http://startingstrength.com/article/squat-mechanics-a-clarification
I know what you're saying but I'd point out that for many (myself included) a bare foot, good form squat is impossible - I simply do not have the ankle mobility, and that immobility is not something that will be fixed (but can be improved) by stretching or flexing, it's a bio mechanical impingement.
So, when I squat I must elevate the heel by either using a block or plate, or squatting in weightlifting shoes. I use the shoes because blocks or plates are difficult and potentially dangerous.
Having said that, I think your advice is spot on with the qualification of "if you have the mobility".... barefoot work can help you to develop a good stable base in the squat which will carry over into the lift when wearing shoes.
I'd have to disagree. You likely just need to work either with a trainer, or on your own, to find the correct positioning of your feet.
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stanmann571 wrote: »StealthHealth wrote: »heyfathead wrote: »Take off your shoes. It will give you a stable platform, and your form will follow. I second the video posted by Okiludy. Most of the advice above will be nearly impossible if you are fighting just to stay balanced. Google 'Starting Strength' and dig in.
Helpful article:
http://startingstrength.com/article/squat-mechanics-a-clarification
I know what you're saying but I'd point out that for many (myself included) a bare foot, good form squat is impossible - I simply do not have the ankle mobility, and that immobility is not something that will be fixed (but can be improved) by stretching or flexing, it's a bio mechanical impingement.
So, when I squat I must elevate the heel by either using a block or plate, or squatting in weightlifting shoes. I use the shoes because blocks or plates are difficult and potentially dangerous.
Having said that, I think your advice is spot on with the qualification of "if you have the mobility".... barefoot work can help you to develop a good stable base in the squat which will carry over into the lift when wearing shoes.
I'd have to disagree. You likely just need to work either with a trainer, or on your own, to find the correct positioning of your feet.
I've been working with a respected (locally) PT coach who specialises in Olympic lifting for 2 years. I'm a member of a lifting club that has guest Oly specialist PTs in to run an Oly session and Powerlifter specialists to run Powerlifting session every quarter. After assessment (and lots of yelling) they have all come to the same conclusion... "You ain't getting lower".
I'd be ecstatic if I could fix with foot position and/or other exercises/stretching - I've done a lot of work in this area - but, although my situation is much improved over where it was a couple of years ago, the mobility is as far as it will go now because of bone on bone impingement - It is likely that I have developed spurs from previous injuries.
If I wanted to fix it the next step would be to get X-ray/MRI to assess/confirm and then, since I think I've exhausted the physio/exercise route, surgery. But, to be honest I'm OK where I am now. I can squat deep (front, back and importantly for me overhead) with the shoes (I think they are about 20-25mm drop).
There may be something in the water where I live because I'm not the only one with this problem in my lifting club.0 -
Form looks good, can't see your feet but just make sure your knees aren't going past your toe. Maybe try and use a bit more hip drive coming out of the bottom but it looks very good.alondrakayy wrote: »
Hopefully this will post. Went to the gym late at night. Any tips will be great!!! I had the bench press behind me for guidance but only really used it the first few sets (warm up). It's still visible thanks to the mirror but not directly under my bottom.
Nothing wrong with knees past toes as long as they follow the toes, no way with my body shape I'd be able to go parallel on the high bar squat without them going slightly past.0 -
alondrakayy wrote: »
Hopefully this will post. Went to the gym late at night. Any tips will be great!!! I had the bench press behind me for guidance but only really used it the first few sets (warm up). It's still visible thanks to the mirror but not directly under my bottom.
The squat itself looks fine, maybe a touch lower, hard to tell for sure with the camera angle.
Two things stood out to me that you are getting away with now but might cause problems at heavier weights. When you unrack you have a split stance and should approach with feet side by side in more of a squat position and squat the bar off the hooks. Second was the little "dance" you do just before you descend. This puts you off balance and wastes energy that should be saved for the lift. It might put you in an unbalanced position where you end up falling and might cause you to lose body tension.
Looks good and congrats on leaving the towel rack behind.
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