Review - Please review my squat form and advise.

skeo

Hello Again,
I managed to video myself doing squats, didn't do much, just jumped back in the rack to check form. Please review this video and advise on form, thank you.

http://www.youtube.com/watch?v=s4Nuvs4qLUE

Edited to add: I have bad knees, the grind pretty bad, but don't hurt. I have torn cartilage and a small meniscus tear in my left knee, so ATG is a bit difficult for me, even 90 degrees at times.

Also as you can see from the video, I think I begin to falter on the last rep, I notice I lean forward more. Working on deloading to help that. But starting form, how does it look?

tonynguyen75

You have covered the flaws that I see already. Are you sure you're lack of deepness is a result of knee problems? I find mine is due to a lack of mobility in my hips more so than knees. Ankle flexibility is also a common issue for shallow squats.

The forward lean can be solved by tightening your core and me thinks.

Although it's hard to tell, the bar my be resting a bit too far up as well. I can't be sure but it looks like it's resting on your neck as opposed to your traps, where I find it best to rest.

skeo

You have covered the flaws that I see already. Are you sure you're lack of deepness is a result of knee problems? I find mine is due to a lack of mobility in my hips more so than knees. Ankle flexibility is also a common issue for shallow squats.

The forward lean can be solved by tightening your core and me thinks.

Although it's hard to tell, the bar my be resting a bit too far up as well. I can't be sure but it looks like it's resting on your neck as opposed to your traps, where I find it best to rest.

I think it may be my ankles, I'm knock kneed, and also pigeon toed, lol, so I walk on the outsides of my feet, as you can see from the wear on my soles. Next time; I will take my shoes off for more stability, because I know the lift is probably causing me to lean forward some when I feel like I'm losing balance.

And the bar is resting on the top of my traps, right under my neck. My shirt was just weird. BUT what I did notice is that I kind of hunch forward, I don't know if it's because I have bad posture or what, (first time video) but that's also something I need to work on.

And I am more accustomed to having the bar lower, low bar squats, where the bar is placed towards the bottom of my traps, and rests more on my shoulders, but that's when I noticed I was having lower back issues when squatting.

tonynguyen75

http://www.youtube.com/watch?v=LLwiGkywKN4&list=PL3fB03J6Xve_N5GKIBA84QC0UszAlSc-M

Here's another video for squat form. I know someone else posted on in that Deadlift thread. But this is another good video.

Try video taping yourself from the side as well to see bar path.

skeo

thanks for your input

PikaKnight

Tagging to show up on my feed.

PikaKnight

Shouldn't the hooks/pins be a little lower so you don't tiptoe up when trying to put the bar back?

skeo

I'm a shortie, lol so it's difficult. I took it down another peg, and felt it was too low; so I brought it back up. To keep true to form, I will bring it back down, some video's I'm watching say that the bar's starting position should be mid chest level, I didn't think it needed to be that low.

MrGonzo05

You should lower the hooks. Eventually you will be able to squat a weight that you cannot calf raise.

Also you aren't squatting to parallel. Most likely the weight you are using is too heavy for you. I saw the comment about your knee. Partial reps may hurt you down the road. I had to work through knee issues to be able to squat. There was much therapeutic torture. I wouldn't give up.

Point your toes out a bit.

taso42

Set the bar height lower (you shouldn't have to get up on your toes to unrack it).
Depth is too shallow. Crease of the hip should drop below the top of your knees.
Toes can point out a little more. Go for 30 degrees.
Consider shoes with non-compressible soles such as chuck taylors.

bradlear38

Try looking up the whole time through your squat process. You seem to be leaning too far forward which can decrease the amount of bend you're able to achieve throughout your legs because your center of gravity isn't over your feet. You want your head to be upright (eyes looking up) and your chest to be following your eyes (which means pushing your chest out and up with your shoulders back).

gmallan

You have covered the flaws that I see already. Are you sure you're lack of deepness is a result of knee problems? I find mine is due to a lack of mobility in my hips more so than knees. Ankle flexibility is also a common issue for shallow squats.

The forward lean can be solved by tightening your core and me thinks.

Although it's hard to tell, the bar my be resting a bit too far up as well. I can't be sure but it looks like it's resting on your neck as opposed to your traps, where I find it best to rest.

I think it may be my ankles, I'm knock kneed, and also pigeon toed, lol, so I walk on the outsides of my feet, as you can see from the wear on my soles. Next time; I will take my shoes off for more stability, because I know the lift is probably causing me to lean forward some when I feel like I'm losing balance.

And the bar is resting on the top of my traps, right under my neck. My shirt was just weird. BUT what I did notice is that I kind of hunch forward, I don't know if it's because I have bad posture or what, (first time video) but that's also something I need to work on.

And I am more accustomed to having the bar lower, low bar squats, where the bar is placed towards the bottom of my traps, and rests more on my shoulders, but that's when I noticed I was having lower back issues when squatting.

Not able to watch the video at work but I was just reading this article by Bret Contreras (the glute guy) this morning and it sounds like it covers a few of your issues. It discusses knee valgus (knee collapse) as well as issues with ankle ROM and how to deal with them

Definitely READ THIS. I think you'll find it very helpful

http://bretcontreras.com/knee-valgus-valgus-collapse-glute-medius-strengthening-band-hip-abduction-exercises-and-ankle-dorsiflexion-drills/

Plus he has a whole lot more info on his website

gmallan

Try looking up the whole time through your squat process. You seem to be leaning too far forward which can decrease the amount of bend you're able to achieve throughout your legs because your center of gravity isn't over your feet. You want your head to be upright (eyes looking up) and your chest to be following your eyes (which means pushing your chest out and up with your shoulders back).

You could try some box squats to help with the leaning forward issue. They force you to stay more upright

AnabolicKyle

The hooks/pins SHOULD be lower so you don't tiptoe up when trying to put the bar back!!!!!!!!!!!!

This^^^


form is pretty decent depth is not very good

skeo

Set the bar height lower (you shouldn't have to get up on your toes to unrack it).
Depth is too shallow. Crease of the hip should drop below the top of your knees.
Toes can point out a little more. Go for 30 degrees.
Consider shoes with non-compressible soles such as chuck taylors.

thanks Taso. Yeah, lowering the bar is a must, and can knee problems effect depth? If I do a wider stance, not sumo, just a bit wider, and still track knees with toes, I should be able to go lower yeah?

Tomorrow or Thursday, I will do a side view to see where my lean is, and if my posture is upright.

DavPul

Shouldn't the hooks/pins be a little lower so you don't tiptoe up when trying to put the bar back?

This. Plus next time wear shorts or tights so we can see what going on with your knees. But the main issue with your squat right now is depth. I'm not an ATG supporter, but you really need to get parallel or very close to it. A lot of times its a trust and confidence thing more than any actual physical issue

AntWrig

You're issue are due to a lack of mobility. As others have stated first and foremost, lower that bar. This article is perfect and my go to when discussing any issues with the squat.

http://www.t-nation.com/free_online_article/most_recent/squat_like_a_champion

skeo

Not able to watch the video at work but I was just reading this article by Bret Contreras (the glute guy) this morning and it sounds like it covers a few of your issues. It discusses knee valgus (knee collapse) as well as issues with ankle ROM and how to deal with them

Definitely READ THIS. I think you'll find it very helpful

http://bretcontreras.com/knee-valgus-valgus-collapse-glute-medius-strengthening-band-hip-abduction-exercises-and-ankle-dorsiflexion-drills/

Plus he has a whole lot more info on his website

ahh yes, the glute man. Thank you for the link

tonynguyen75

I found widening my stance was a good way to get a bit deeper. I'll be trying these exercises to help with my mobility outside the gym:

http://www.youtube.com/watch?v=JNqKn6axcSM

MrGonzo05

I found widening my stance was a good way to get a bit deeper. I'll be trying these exercises to help with my mobility outside the gym:

http://www.youtube.com/watch?v=JNqKn6axcSM

I had to work on my hamstrings. They are tuned to the key of G.

MoreBean13

Here's what I noticed:
1) You're starting with the bar too high. Set the pegs lower- it is better to be low than high, because you can always lower yourself down to safely pick it up correctly, but you can't get it to the right position if it's too high. Plus, you never want to be at a disadvantage for re-racking at the end of the set.

2) It's a little hard to tell, but it looks like your shoulders/traps are too relaxed at the beginning. Engage your traps by pulling back your shoulders before you pick up the bar, then the bar should sit on your engaged traps.

3) The bar looks a bit high on your neck, I think you will correct it by fixing the above mentioned issues.

4) Ditch the shoes, lower the weight, and sit back in to your squat more, with your butt going out. Then, on the upward movement, drive your hips up. Visualize the pivot point at your hip joint doing most of the work. Keep the weight lower until you can get in to a parallel or lower squat. The shallow squats you're doing are actually harder on the knees than if you were getting full ROM.

I actually think it might be your fear about your knees that's causing you to pull back on the squats before you should. I like the idea of trying some box squats for you with a low box. The purpose being to prove to yourself that your knees can sit in to that position.

ETA: I see pretty much everything I said got covered already, lol. One more thing, pull your thumb out behind the bar, in line with the rest of your fingers. Hooking your thumb around the bar puts tons of unnecessary strain on your wrists, and you don't need to do it when the bar is in the right position .

skeo

Thanks so much everyone for your input. I will wear tights next time Dav for better review of the knees. Thanks again everyone for input, only been lifting for about 7 months; so still working on form for a lot of free weight and compound exercises. This site has taught me a lot.

gmallan

Oh and as welll as helping with the lean forward, box squats will also make sure your are going to paralell

taso42

2 more cents:

Sorry, I'm only sort of skimming the thread. There seems to be some concern about lean-forward? That shouldn't be a concern. I don't think you're leaning too far forward. When doing a back squat, you WILL naturally lean forward to keep everything in balance. When viewed from the side, the bar will (should) be tracking over the center of your foot. To accomplish this, you must lean forward.



As for the depth/mobility issue, what I found helped me was just busting out some body weight squats randomly throughout the day. And this stretch: Do a squat as deep as you can, stick your elbows against the inside of your knees and put your hands together, and shove out your knees with your elbows. Hold for a 10 count or longer. Repeat. Often. You'll get it.

Cait_Sidhe

some things I noticed...

1) Like everyone else said, set the pins lower. I'm short too, 4' 10 1/2". I have no problem setting the pins at the correct level. Cages/racks are meant to be able to do bench presses in them so lower should be no problem.

2) It's hard to tell from the angle, side views are much better, but it looks like you're rounding your upper back/shoulders when starting out. Try pushing your chest out to avoid this.

3) I know you have knee problems, but try to at least go paralel. You're almost there. I'm not sure if it's because you're not going paralel, but it looks like you're almost doing "Good Mornings" instead of squats.

Hope that helps.

redheaddee

I found widening my stance was a good way to get a bit deeper. I'll be trying these exercises to help with my mobility outside the gym:

http://www.youtube.com/watch?v=JNqKn6axcSM

Agreed. My husband has the same problem, primarily due to a lack of flexibility. Widening his stance has helped significantly. Still not at parallel, but getting better.

skeo

Thanks for diagram Taso. I also saw a video from OmarIsuf on YT, about practicing form against a wall, pretty much assume the squat position but to prevent leaning TOO far foward, the wall is there as a barrier and what should touch should really be knees, so it forces a person to keep their torso upwards and their knees and butt pushed back.

So as mentioned, I will continue to practice form with lighter weight, and body squats. And I never thought to try the box version, as a back up support.

and honestly, I do believe my fear is buckling under the weight with my knees, seen too many snap city videos that's struck fear into my heart.

So tonight, i will drop the pins to lower the bar, widen my stance, bring the shoulders back and rest the bar lower on my traps, keep my eyes looking up or forward, and try to go parallel using the box behind me.

Thanks SOOO much everyone for your input!! :flowerforyou: :happy:

kimcollings

http://www.youtube.com/watch?v=LLwiGkywKN4&list=PL3fB03J6Xve_N5GKIBA84QC0UszAlSc-M

Here's another video for squat form. I know someone else posted on in that Deadlift thread. But this is another good video.

Try video taping yourself from the side as well to see bar path.

Terrific video with some tips I'm going to incorporate. Thanks for sharing.

kimcollings

2 more cents:

Sorry, I'm only sort of skimming the thread. There seems to be some concern about lean-forward? That shouldn't be a concern. I don't think you're leaning too far forward. When doing a back squat, you WILL naturally lean forward to keep everything in balance. When viewed from the side, the bar will (should) be tracking over the center of your foot. To accomplish this, you must lean forward.



As for the depth/mobility issue, what I found helped me was just busting out some body weight squats randomly throughout the day. And this stretch: Do a squat as deep as you can, stick your elbows against the inside of your knees and put your hands together, and shove out your knees with your elbows. Hold for a 10 count or longer. Repeat. Often. You'll get it.

Great advice and I like the exercise at the end.

MissStatement

I can't watch the video, and anyway I'm pretty new to squatting, but even with a bad knee and neck I have found that I can get way past parallel doing goblet squats. This is far lower than I ever though possible and I am able to keep good form with knees staying in line with toes and elbows coming inside of the knees at the bottom. Maybe you could mix it up with some of them as a reminder of form - no spotter or rack required.

PikaKnight

I can't watch the video, and anyway I'm pretty new to squatting, but even with a bad knee and neck I have found that I can get way past parallel doing goblet squats. This is far lower than I ever though possible and I am able to keep good form with knees staying in line with toes and elbows coming inside of the knees at the bottom. Maybe you could mix it up with some of them as a reminder of form - no spotter or rack required.

Well, with Goblet Squats you are supposed to get past parallel to ATG.

And in the Bret Contreras link, he does mention goblet squats as an exercise to help with form. It includes videos too.