How's my squat?
a_stronger_steph
Posts: 434 Member
Alrighty, ladies... please don't be shy!
Here's a (sadly very very brief) video of a few squats. I deloaded to 85 lbs.
http://youtu.be/a_-65-3cCGA
Thoughts? What should I focus on improving/being more aware of?
Thanks in advance, and sorry for the crappy quality.
Here's a (sadly very very brief) video of a few squats. I deloaded to 85 lbs.
http://youtu.be/a_-65-3cCGAThoughts? What should I focus on improving/being more aware of?
Thanks in advance, and sorry for the crappy quality.
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Replies
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Stick your butt out more at the top of the squat, and keep your shoulders more upright. I see points as well where you're dipping forward to get the weight back up (i'm guilty of this too). The angle of your back shouldn't change at all, ideally. Finally I see you're only going to parallel. Deload and go *kitten* to grass, almost sit on the floor.
Kudos to you for putting this up! Wish I could figure out how to edit mine and upload it.
Edit: I do high bar squats and I just noticed you do low bar, so I'm not sure how that would affect the correct stance, maybe someone else who does low bars can chime in.0 -
Oh man.... *kitten* almost touching the floor? For real? ....maybe that's why I have never felt these in my *kitten* ever.0
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Yep, I swear it looks like I'm going to give birth to something at the bottom of the squat, lol. I'll have to review my vid to see if I'm really going as low as it feels!0
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Dammit! I just deloaded last night from 115 to 105 and I am positive I couldn't get lower with that weight. I think I'll deload again to 75 and work from there....0
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When I did NROL4W I could get up to 95lbs but only to parallel. I deloaded all the way back to 65 for SL and focused on hitting the bottom of the squat each time. I am now able to do 100 *kitten* to grass. Worth it in my opinion.0
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OP, after I commented a male friend of mine (UponThisRock) followed the link and commented that you're using almost entirely lower back for your squats and almost no hips. He knows his **** so if it were me I'd completely deload and watch some good squat tutorials and work from bar to get my form down. No point in increasing weights if you're stressing your back rather than the parts you're supposed to.
I'm so glad you posted this so you could get feedback!0 -
I also do low bar squats. But I only go just past parallel. Making sure you go past parallel is better for your knees. I think for high bar squats, you're supposed to go lower, but not for low bar.
My issue is my heels coming up. So I've completely deloaded to a 12 lb body bar until I can get these right. I may never get it right...0 -
Thanks for the feedback! I appreciate it.
I probably won't be switching to ATG squats, the reason being that neither Mehdi nor Rippetoe particularly recommend it (http://stronglifts.com/how-deep-should-you-squat-anyway/), and it's this program that I'm trying to stick to at the moment.OP, after I commented a male friend of mine (UponThisRock) followed the link and commented that you're using almost entirely lower back for your squats and almost no hips. He knows his **** so if it were me I'd completely deload and watch some good squat tutorials and work from bar to get my form down. No point in increasing weights if you're stressing your back rather than the parts you're supposed to.
I'm so glad you posted this so you could get feedback!
Though, hmm, believe me, I have watched lots of squat tutorials and read the 46 pages of squat debriefing from "Starting Strength." I thought I *was* using my hips. Blergh...it's good to get feedback, but I feel a bit helpless because unless someone is there with me, I've no idea how to correct what I'm doing.
Anyone know how to figure out if I'm using the hip? What can I do/what can I try to "feel" in my body to do that?0 -
I found my heels coming up too, so I started lifting my toes off the ground so my feet had no choice but to use my heels. I still can't figure out if I'm high bar or low though. :indifferent: I presume high, since it sits across my traps and my hands are in line with the tops of my shoulders when I'm holding the bar..0
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Anyone know how to figure out if I'm using the hip? What can I do/what can I try to "feel" in my body to do that?
Great question! I want to know this too! And how much is this supposed to be an *kitten* excercise vs. quads?0 -
Thanks for the feedback! I appreciate it.
I probably won't be switching to ATG squats, the reason being that neither Mehdi nor Rippetoe particularly recommend it (http://stronglifts.com/how-deep-should-you-squat-anyway/), and it's this program that I'm trying to stick to at the moment.
You don't have to do ATG, as long as you go below parallel you're doing it how Mehdi says to (hip goes below the knee when viewed from the side).
I don't know the answer to the rest of your questions since this is still new to me as well. But just keep in mind that your form is better then 95% of the meatheads I've seen at the gym.0 -
Thanks for the feedback! I appreciate it.
I probably won't be switching to ATG squats, the reason being that neither Mehdi nor Rippetoe particularly recommend it (http://stronglifts.com/how-deep-should-you-squat-anyway/), and it's this program that I'm trying to stick to at the moment.
You don't have to do ATG, as long as you go below parallel you're doing it how Mehdi says to (hip goes below the knee when viewed from the side).
I don't know the answer to the rest of your questions since this is still new to me as well. But just keep in mind that your form is better then 95% of the meatheads I've seen at the gym.
Haha - yeah I only watched it quickly but I think your form looks decent - you're certainly not doing anything that's obviously going to cause injury and that's the most important thing (I'll watch it again later but I'm hardly an expert)
As far as ATG - I do this bodyweight for the stretch and the warmup but I don't do it with my work weight, and you don't need to, you just need to hit parallel or slightly below which you are doing. I will sometimes do one of my empty bar sets ATG as well but I think ti depends on you. That's the asian squat position so I do it all the time ANYWAY and its comfortable for me, for someone that isnt' as flexible its a great stretch to work towards but probably not something you should just jump straight into.0 -
Thanks for the feedback! I appreciate it.
I probably won't be switching to ATG squats, the reason being that neither Mehdi nor Rippetoe particularly recommend it (http://stronglifts.com/how-deep-should-you-squat-anyway/), and it's this program that I'm trying to stick to at the moment.OP, after I commented a male friend of mine (UponThisRock) followed the link and commented that you're using almost entirely lower back for your squats and almost no hips. He knows his **** so if it were me I'd completely deload and watch some good squat tutorials and work from bar to get my form down. No point in increasing weights if you're stressing your back rather than the parts you're supposed to.
I'm so glad you posted this so you could get feedback!
Though, hmm, believe me, I have watched lots of squat tutorials and read the 46 pages of squat debriefing from "Starting Strength." I thought I *was* using my hips. Blergh...it's good to get feedback, but I feel a bit helpless because unless someone is there with me, I've no idea how to correct what I'm doing.
Anyone know how to figure out if I'm using the hip? What can I do/what can I try to "feel" in my body to do that?
I thought your squat looked pretty good. I would also like to know how you can tell if you are using your hip too. I too have read the 46 debriefing on Squats! I have found that when I look down a little (imagining there is a tennis ball under my chin like Rippetoe suggests), I do feel it engaging the posterior chain more automatically. I have had two trainers walk by and comment that I need to be looking up though--arrgh! Is looking down really that unconventional?0 -
So it's okay as long as we're going past parallel? I don't have to deload altogether and start again?
And again - should I feel this beyond my quads?!?0 -
Thanks for the feedback! I appreciate it.
I probably won't be switching to ATG squats, the reason being that neither Mehdi nor Rippetoe particularly recommend it (http://stronglifts.com/how-deep-should-you-squat-anyway/), and it's this program that I'm trying to stick to at the moment.OP, after I commented a male friend of mine (UponThisRock) followed the link and commented that you're using almost entirely lower back for your squats and almost no hips. He knows his **** so if it were me I'd completely deload and watch some good squat tutorials and work from bar to get my form down. No point in increasing weights if you're stressing your back rather than the parts you're supposed to.
I'm so glad you posted this so you could get feedback!
Though, hmm, believe me, I have watched lots of squat tutorials and read the 46 pages of squat debriefing from "Starting Strength." I thought I *was* using my hips. Blergh...it's good to get feedback, but I feel a bit helpless because unless someone is there with me, I've no idea how to correct what I'm doing.
Anyone know how to figure out if I'm using the hip? What can I do/what can I try to "feel" in my body to do that?
I thought your squat looked pretty good. I would also like to know how you can tell if you are using your hip too. I too have read the 46 debriefing on Squats! I have found that when I look down a little (imagining there is a tennis ball under my chin like Rippetoe suggests), I do feel it engaging the posterior chain more automatically. I have had two trainers walk by and comment that I need to be looking up though--arrgh! Is looking down really that unconventional?
I notice that same 'feeling' when I look down a bit.... I look at my feet in the mirror reflection.0 -
I am certainly no expert on form, but it does look like you are leaning forward a little too much and maybe using your lower back to lift up more than your quads, glutes, and hips. I was under the impression your back and chest should be much straighter on the way up, but maybe I'm wrong. Seems like leaning back and keeping the back straight and upright more would allow you to use the glutes and hips more than the quads...
ETA: I only know I'm using my hips because they *kitten* hurt...0 -
OP, after I commented a male friend of mine (UponThisRock) followed the link and commented that you're using almost entirely lower back for your squats and almost no hips.
From the aforementioned UponThisRock, who has given me permission to repost his message to me (hey, if it helps me, which I hope it will, then it may help others as well!):
The main problem with your squat is that you're doing too much "bending over" and not enough "sitting back." Another way to think about it is "squat down between your legs."
As far as using more hip drive, you need to think about engaging your hips while you're squatting. Try standing up with your feet apart in a squat stance, with your hands on your hips, and push your knees out. When I say "push your keens out," it's as though you're trying to "pull the floor apart with your feet." As you do this, you should feel the muscles in your hips engaging.
Before you descend on your squat, think about "pulling the floor apart with your feet," and your hips will engage. Keep your knees pushed out as you come back up.
Here is a good video tutorial on squat form: http://train.elitefts.com/instructional/so-you-think-you-can-squat-parts-1-5/0 -
Now I'm paranoid. I think mine look almost the same as yours....0
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Now I'm paranoid. I think mine look almost the same as yours....
RIGHT!!!! AAAAAAAGH. ok - I actually did spend more time focusing on hip drive today and I did feel like it helped but I *didn't* feel like I was doing anything VISIBLY different sooooo ....
I guess the important thing is that nothing hurts and you aren't doing anything flat out injurious. At some point if the weight causes issues you can figure out what you might be doing wrong and deload.
It really DID make a difference just to focus on it which I guess is something we should do every day anyway but this did make me way more paranoid about it.0 -
OP, after I commented a male friend of mine (UponThisRock) followed the link and commented that you're using almost entirely lower back for your squats and almost no hips.
From the aforementioned UponThisRock, who has given me permission to repost his message to me (hey, if it helps me, which I hope it will, then it may help others as well!):
The main problem with your squat is that you're doing too much "bending over" and not enough "sitting back." Another way to think about it is "squat down between your legs."
As far as using more hip drive, you need to think about engaging your hips while you're squatting. Try standing up with your feet apart in a squat stance, with your hands on your hips, and push your knees out. When I say "push your keens out," it's as though you're trying to "pull the floor apart with your feet." As you do this, you should feel the muscles in your hips engaging.
Before you descend on your squat, think about "pulling the floor apart with your feet," and your hips will engage. Keep your knees pushed out as you come back up.
Here is a good video tutorial on squat form: http://train.elitefts.com/instructional/so-you-think-you-can-squat-parts-1-5/
I just watched most of that. I'm curious as to why he uses high bar instead of low (and doesn't even mention it).0 -
Man all this time I noticed my knees pushing out and I was focusing on keeping them locked in facing forward and not doing that! Arg! I love the description of pulling the floor apart though... that's gonna be a huge help!0
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OP, after I commented a male friend of mine (UponThisRock) followed the link and commented that you're using almost entirely lower back for your squats and almost no hips.
From the aforementioned UponThisRock, who has given me permission to repost his message to me (hey, if it helps me, which I hope it will, then it may help others as well!):
The main problem with your squat is that you're doing too much "bending over" and not enough "sitting back." Another way to think about it is "squat down between your legs."
As far as using more hip drive, you need to think about engaging your hips while you're squatting. Try standing up with your feet apart in a squat stance, with your hands on your hips, and push your knees out. When I say "push your keens out," it's as though you're trying to "pull the floor apart with your feet." As you do this, you should feel the muscles in your hips engaging.
Before you descend on your squat, think about "pulling the floor apart with your feet," and your hips will engage. Keep your knees pushed out as you come back up.
Here is a good video tutorial on squat form: http://train.elitefts.com/instructional/so-you-think-you-can-squat-parts-1-5/
I just watched most of that. I'm curious as to why he uses high bar instead of low (and doesn't even mention it).
Thanks for that link. I was looking for a good squat one but that one is great. I like how he takes the time to break it all down for you.0 -
I like this visual -
I found that, when my form is correct, the squat is a lot easier than when not. I had to correct mine, because it was all whacked out at first. I practiced by putting a small bucket under my butt at the point I should be lowered to, and then putting a mirror to one side and squatting with no weights until I had the form down. Then added back the weights. And yes, my glutes definitely feel it when done correctly.0 -
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Thanks for the feedback! I appreciate it.
I probably won't be switching to ATG squats, the reason being that neither Mehdi nor Rippetoe particularly recommend it (http://stronglifts.com/how-deep-should-you-squat-anyway/), and it's this program that I'm trying to stick to at the moment.OP, after I commented a male friend of mine (UponThisRock) followed the link and commented that you're using almost entirely lower back for your squats and almost no hips. He knows his **** so if it were me I'd completely deload and watch some good squat tutorials and work from bar to get my form down. No point in increasing weights if you're stressing your back rather than the parts you're supposed to.
I'm so glad you posted this so you could get feedback!
Though, hmm, believe me, I have watched lots of squat tutorials and read the 46 pages of squat debriefing from "Starting Strength." I thought I *was* using my hips. Blergh...it's good to get feedback, but I feel a bit helpless because unless someone is there with me, I've no idea how to correct what I'm doing.
Anyone know how to figure out if I'm using the hip? What can I do/what can I try to "feel" in my body to do that?
I thought your squat looked pretty good. I would also like to know how you can tell if you are using your hip too. I too have read the 46 debriefing on Squats! I have found that when I look down a little (imagining there is a tennis ball under my chin like Rippetoe suggests), I do feel it engaging the posterior chain more automatically. I have had two trainers walk by and comment that I need to be looking up though--arrgh! Is looking down really that unconventional?
Every time I get told to look up doing squats, this is what comes to mind:
Thanks, Mr. Rippetoe.0 -
Thanks for the feedback! I appreciate it.
I probably won't be switching to ATG squats, the reason being that neither Mehdi nor Rippetoe particularly recommend it (http://stronglifts.com/how-deep-should-you-squat-anyway/), and it's this program that I'm trying to stick to at the moment.OP, after I commented a male friend of mine (UponThisRock) followed the link and commented that you're using almost entirely lower back for your squats and almost no hips. He knows his **** so if it were me I'd completely deload and watch some good squat tutorials and work from bar to get my form down. No point in increasing weights if you're stressing your back rather than the parts you're supposed to.
I'm so glad you posted this so you could get feedback!
Though, hmm, believe me, I have watched lots of squat tutorials and read the 46 pages of squat debriefing from "Starting Strength." I thought I *was* using my hips. Blergh...it's good to get feedback, but I feel a bit helpless because unless someone is there with me, I've no idea how to correct what I'm doing.
Anyone know how to figure out if I'm using the hip? What can I do/what can I try to "feel" in my body to do that?
I thought your squat looked pretty good. I would also like to know how you can tell if you are using your hip too. I too have read the 46 debriefing on Squats! I have found that when I look down a little (imagining there is a tennis ball under my chin like Rippetoe suggests), I do feel it engaging the posterior chain more automatically. I have had two trainers walk by and comment that I need to be looking up though--arrgh! Is looking down really that unconventional?
Every time I get told to look up doing squats, this is what comes to mind:
Thanks, Mr. Rippetoe.
Haha yeah, I love that.0 -
ran out of time last night, will try to check tonight. I failed pretty spectacularly last night at 130. Crumpled forward and then fell forward. Thankfully had my bench down and my catchweight chairs close so was able to do a modified roll of shame. lol.
I'd never thought about ensuring the glutes are engaged by doing a skater move! Gonna try that tomorrow night. Not sure that is the issue, but it could be. I think the number one issue is my abs. They are weak and not providing the counterbalance to keep me upright during the lift.
If your heels are comming off the floor then you need to really work on ham flexibility. I know that is likely part of my issue as well. I shall be quite surprised if this week doesn't end in a deload for next week! *eyeroll*0 -
bumping for later0
