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  • NovemberJune
    NovemberJune Posts: 2,525 Member
    I'd love input on my squat. I feel like instead of sitting down and back, I'm just bringing my chest down super low. Any input on this or anything else you see would be appreciated :smile: THANKS!

    http://s1164.photobucket.com/user/NovemberJune/media/IMG_3388.mp4.html

    http://s1164.photobucket.com/user/NovemberJune/media/IMG_3390.mp4.html

    http://s1164.photobucket.com/user/NovemberJune/media/IMG_3392.mp4.html

    Not sure what to tell you; your squats are excellent in my opinion. Your depth is perfect, your bar path is almost perfectly straight up and down, your back is nice and flat, you're keeping your chest up...I got nothing. Looks better than my own squats.

    Keep up the good work.

    Thanks so much! It's a relief that I'm not totally screwing it up. :bigsmile:
  • DYELB
    DYELB Posts: 7,407 Member
    Ok here is my squat with horrible form. It was also at the end of my squat session and I was already exhausted. The issue is I don't even know where to start to improve it :(. My back tends to round I think partly because of poor hamstring flexibility. However without the bar I can squat down without a problem.
    Now that I look at the video it also seems that the bar is not over the middle of the foot I have no idea what I should do against it.

    Please be kind I know it looks horrible :(

    http://youtu.be/CERfuiXlAz0

    First and foremost, your form isn't as bad as you think it is, so cut yourself some slack :).

    The part of the lift that is most concerning is coming out of the bottom. Notice how you drift forward before starting to come up? A secondary item is that you're not driving your hips forward at lockout.

    Honestly, I think what you need most is time and practice.

    Keep doing squats with a weight that you feel comfortable moving, and keep tracking your form.

    Additional accessory work that may help you:
    Goblet Squats
    Rear Lunges
    Leg Press/Single Leg Leg Press
    Good Morning
    SLDL/Romanian Deadlift
    Rear Foot Elevated Split Squat

    (Note you don't need to do all of these, and this is actually an incomplete list, just some things you might want to try on top of what you're already doing)
  • n3ver3nder
    n3ver3nder Posts: 155 Member
    Ok here is my squat with horrible form. It was also at the end of my squat session and I was already exhausted. The issue is I don't even know where to start to improve it :(. My back tends to round I think partly because of poor hamstring flexibility. However without the bar I can squat down without a problem.
    Now that I look at the video it also seems that the bar is not over the middle of the foot I have no idea what I should do against it.

    Please be kind I know it looks horrible :(

    http://youtu.be/CERfuiXlAz0

    1. Film form checks with your heaviest 'fresh' set of the day. This way we can look at your 'normal' technique, not your 'potenitally poor because fatigued' technique.
    2. Get your knees out and keep your weight on your heels. If you don't push your knees out your hips have nowhere to go, forcing you to to bend forward. This forward pitch puts the bar over the forefoot and causes the forward weight shift at the bottom.
    3. Tight upper back and 'proud' chest. This helps alleviate forward lean, and a tighter setup lets you shift more weight in the long run.
  • n3ver3nder
    n3ver3nder Posts: 155 Member
    I'd love input on my squat. I feel like instead of sitting down and back, I'm just bringing my chest down super low. Any input on this or anything else you see would be appreciated :smile: THANKS!

    http://s1164.photobucket.com/user/NovemberJune/media/IMG_3388.mp4.html

    http://s1164.photobucket.com/user/NovemberJune/media/IMG_3390.mp4.html

    http://s1164.photobucket.com/user/NovemberJune/media/IMG_3392.mp4.html

    Depth is a tad high. Hip crease should be below highest point of the knee, you're a little off that. I'm not 100% as it's a side view and could also do with a 45 degree or front/back view but it looks like you could do to push your knees out more, make room for the hips to drop a bit lower. That would probably fix your depth.
  • NovemberJune
    NovemberJune Posts: 2,525 Member
    I'd love input on my squat. I feel like instead of sitting down and back, I'm just bringing my chest down super low. Any input on this or anything else you see would be appreciated :smile: THANKS!

    http://s1164.photobucket.com/user/NovemberJune/media/IMG_3388.mp4.html

    http://s1164.photobucket.com/user/NovemberJune/media/IMG_3390.mp4.html

    http://s1164.photobucket.com/user/NovemberJune/media/IMG_3392.mp4.html

    Depth is a tad high. Hip crease should be below highest point of the knee, you're a little off that. I'm not 100% as it's a side view and could also do with a 45 degree or front/back view but it looks like you could do to push your knees out more, make room for the hips to drop a bit lower. That would probably fix your depth.

    Thanks ! :)
  • tomcornhole
    tomcornhole Posts: 1,084 Member
    First go with the Top Squat. Love that thing. I actually enjoy getting under the bar now. Really felt great under the bar after a nice deload.

    Would appreciate any and all inputs. Sorry for the sweats but this old body needs to stay warm or the aches and pains get going. The basement isn't exactly a sauna these days.

    5x235

    http://www.youtube.com/watch?v=9sZ1az-8OJI

    3x255

    http://www.youtube.com/watch?v=wmX1u8SzKis
  • DYELB
    DYELB Posts: 7,407 Member
    First go with the Top Squat. Love that thing. I actually enjoy getting under the bar now. Really felt great under the bar after a nice deload.

    Would appreciate any and all inputs. Sorry for the sweats but this old body needs to stay warm or the aches and pains get going. The basement isn't exactly a sauna these days.

    5x235

    http://www.youtube.com/watch?v=9sZ1az-8OJI

    3x255

    http://www.youtube.com/watch?v=wmX1u8SzKis

    If it feels comfortable, there isn't anything that looks like you're at particular risk of injury or anything. I would say try to get a bit more upright under the bar at the top if possible.
  • JeffseekingV
    JeffseekingV Posts: 3,165 Member
    I saw you slightly lean forward and your heels lifted. More of a slight tendency.
  • haroon_awan
    haroon_awan Posts: 1,208 Member
    Re: Tom

    Am I the only one who thinks that you are starting the squat by bending your knees, rather than starting with your knees? It was a bit more prominent in the last rep of the first video.

    A bit like how this video explains it (hopefully you can understand his accent. He's originally from Scotland!)
    http://www.youtube.com/watch?v=1Sg6wacNtDo
  • tomcornhole
    tomcornhole Posts: 1,084 Member
    I saw you slightly lean forward and your heels lifted. More of a slight tendency.

    Great catch. That's exactly what happened. I am still getting used to the Top Squat and it moves on me if I don't lock it in properly. It moved down slightly on that 3rd rep and that caused me to fall forward a bit.

    It's always amazing what you guys can spot in a video.
  • tomcornhole
    tomcornhole Posts: 1,084 Member
    Re: Tom

    Am I the only one who thinks that you are starting the squat by bending your knees, rather than starting with your knees? It was a bit more prominent in the last rep of the first video.

    A bit like how this video explains it (hopefully you can understand his accent. He's originally from Scotland!)
    http://www.youtube.com/watch?v=1Sg6wacNtDo

    I think you're right. I start with the SS "drop your junk to the floor" and then bend my knees. Should drop my junk and then start down with my hips vs. bending my knees. Will give that a go.
  • tomcornhole
    tomcornhole Posts: 1,084 Member
    Two more to look at since you guys are nailing my squats:

    Bench 5x185 (I think I need to lower my pegs)

    http://www.youtube.com/watch?v=dMWQYDiix40

    DL 4x365 (love that last rep, looks like SLDL @ 365)

    http://www.youtube.com/watch?v=Z8-hGHgwRWg
  • haroon_awan
    haroon_awan Posts: 1,208 Member
    Am I the only one who thinks that you are starting the squat by bending your knees, rather than starting with your knees? It was a bit more prominent in the last rep of the first video.

    Of course that should read:

    Am I the only one who thinks that you are starting the squat by bending your knees, rather than starting with your hips? It was a bit more prominent in the last rep of the first video.

    Bench: I can't see anything wrong, but maybe the stronger folk can. Can record your setup so others can have a look at it too?

    Deadlift: You are deadlifting in the same shoes as you squat in but different to your bench. Are they flat or elevated at the heel? Brandon Lilly and Chad Wesley Smith say it's fine to conventional deadlift in Olympic shoes as an assistance, but not a replacement to, conventional deadlifts but don't mention sumo deadlifting in Olympic shoes. Another thing I would say is about doing sumos within the the confines of the squat rack. For some people (as my friend Dan explains here (https://www.youtube.com/watch?feature=player_detailpage&v=VbO-Y7RdMxc#t=67 @ 1:36 ignore the music lol) just can't get their feet out wide enough inside the rack. Can you do these outside the rack and record yourself?

    Also, can someone explain why those who can't get the bar off the ground force their hips to rise, and then are able to lift the bar off the ground and grind out the rep? What, if anything, is it about the hips shooting up that causes this? Is it part mental?
  • DopeItUp
    DopeItUp Posts: 18,771 Member
    Two more to look at since you guys are nailing my squats:

    Bench 5x185 (I think I need to lower my pegs)

    http://www.youtube.com/watch?v=dMWQYDiix40

    DL 4x365 (love that last rep, looks like SLDL @ 365)

    http://www.youtube.com/watch?v=Z8-hGHgwRWg

    On your bench, maybe try getting some leg drive in there? Maybe try getting some better arch too? Other than that it looks fine but you're probably leaving some power on the table.
  • jstout365
    jstout365 Posts: 1,686 Member
    Could use some help with my squats. I'm 10 lbs shy of my previous PR and I know form is starting to break down as I get heavier. This is set 3 @ 140 lbs (bodyweight) and I'm having issues with tipping forward, the left leg being lazy, and lacking glute activation in the hole.

    http://youtu.be/t57XFz3-fqg

    As for programming, I'm following SL 5x5 2x/week and am taking a boxing class 3x/week. I've been trying to add accessory lifts for the glutes/hamstrings including hip thrusts, sumo deadlifts, back extensions, and "death marches". I do additional core work as well.

    Thanks in advance.

    ETA: fixed wording to make it understandable.
  • DopeItUp
    DopeItUp Posts: 18,771 Member
    Could use some help with my squats. I'm 10 lbs shy of my previous PR and I know form is starting to break down as I get heavier. This is set 3 @ 140 lbs (bodyweight) and I'm having issues with tipping forward, the left leg being lazy, and lacking glute activation in the hole.

    http://youtu.be/t57XFz3-fqg

    As for programming, I'm following SL 5x5 2x/week and am taking a boxing class 3x/week. I've been trying to add accessory lifts for the glutes/hamstrings including hip thrusts, sumo deadlifts, back extensions, and "death marches". I do additional core work as well.

    Thanks in advance.

    ETA: fixed wording to make it understandable.

    Your weight looks to be too far forward, in fact in a couple reps I can see your heels starting to come off the ground a little. With the weight so far forward your hips are shooting up and you're having to Good Morning the weight up with your lower back.

    Pretty much everyone does this when the weight gets too heavy. Keep your torso more upright to shift weight back onto your heels. You may have to deload a bit because this will probably be harder.

    Posterior chain accessory work is good. Anything hamstring, glutes, lower back will help build strength to squat correctly. Maybe throw actual Good Mornings in (on purpose ;)) ?
  • jstout365
    jstout365 Posts: 1,686 Member
    Your weight looks to be too far forward, in fact in a couple reps I can see your heels starting to come off the ground a little. With the weight so far forward your hips are shooting up and you're having to Good Morning the weight up with your lower back.

    Thanks! I was going to stay at 140 for my session later this week and then deload a bit after coming back from a week of travel where I may or may not have access to a squat rack. I may just drop down this next session and work on form for a bit instead. I'll be sure to add in the good mornings as well.
  • jacksonpt
    jacksonpt Posts: 10,413 Member
    Squats, second set of 5 x 10 @ 65%

    http://youtu.be/pxff2Enc6k4


    I notice there is some slop at the bottom of the lift, some lateral movement esp early in the set. Other than that, anything jump out at you experts?
  • steve_mfp
    steve_mfp Posts: 170 Member
    Squats, second set of 5 x 10 @ 65%

    http://youtu.be/pxff2Enc6k4


    I notice there is some slop at the bottom of the lift, some lateral movement esp early in the set. Other than that, anything jump out at you experts?
    They look good. Coming out of the hole, i think if you visualized/tried rolling your elbows up so they drive up and towards your head you could eliminate that slight shifting of the weight forward, that slope at the bottom you are seeing. I think that will help you get your hips under the bar more efficiently. Bar appears to be tracking well.

    I'm also not sure if the way you unracked it is because it was a light weight. The bar should be lower on the rack so that when you go to pick it up you are in a solid stance, then walk it back. You never want to do a calf extension to unrack the weight. This will be critical at heavier loads.
  • JeffseekingV
    JeffseekingV Posts: 3,165 Member
    They look fine. a lot better than the guy struggling with the chin ups behind you.
  • jacksonpt
    jacksonpt Posts: 10,413 Member
    Squats, second set of 5 x 10 @ 65%

    http://youtu.be/pxff2Enc6k4


    I notice there is some slop at the bottom of the lift, some lateral movement esp early in the set. Other than that, anything jump out at you experts?
    They look good. Coming out of the hole, i think if you visualized/tried rolling your elbows up so they drive up and towards your head you could eliminate that slight shifting of the weight forward, that slope at the bottom you are seeing. I think that will help you get your hips under the bar more efficiently. Bar appears to be tracking well.

    I'm also not sure if the way you unracked it is because it was a light weight. The bar should be lower on the rack so that when you go to pick it up you are in a solid stance, then walk it back. You never want to do a calf extension to unrack the weight. This will be critical at heavier loads.

    Thanks. I noticed that my heels didn't feel grounded today like normal, so I assume that would help with some of the slop at the bottom. Not sure how much of that is the shoes vs just an off day (not my normal squat shoes).

    I never thought about the unracking as it's never been a problem. I can see it being an issue if I ever get real heavy. Or real tired.
  • DopeItUp
    DopeItUp Posts: 18,771 Member
    Squats, second set of 5 x 10 @ 65%

    http://youtu.be/pxff2Enc6k4


    I notice there is some slop at the bottom of the lift, some lateral movement esp early in the set. Other than that, anything jump out at you experts?
    They look good. Coming out of the hole, i think if you visualized/tried rolling your elbows up so they drive up and towards your head you could eliminate that slight shifting of the weight forward, that slope at the bottom you are seeing. I think that will help you get your hips under the bar more efficiently. Bar appears to be tracking well.

    I'm also not sure if the way you unracked it is because it was a light weight. The bar should be lower on the rack so that when you go to pick it up you are in a solid stance, then walk it back. You never want to do a calf extension to unrack the weight. This will be critical at heavier loads.

    Thanks. I noticed that my heels didn't feel grounded today like normal, so I assume that would help with some of the slop at the bottom. Not sure how much of that is the shoes vs just an off day (not my normal squat shoes).

    I never thought about the unracking as it's never been a problem. I can see it being an issue if I ever get real heavy. Or real tired.

    It's all fun and games until you get exhausted and only get the bar on one hook when you go to rerack it. It makes a really loud sound when one end of the bar drops all the weights off, causing the other end to then go flying and drop its weights too.

    Not that I've ever done that or seen it done.
  • DopeItUp
    DopeItUp Posts: 18,771 Member
    Squats, second set of 5 x 10 @ 65%

    http://youtu.be/pxff2Enc6k4


    I notice there is some slop at the bottom of the lift, some lateral movement esp early in the set. Other than that, anything jump out at you experts?

    Looks mostly fine to me. The only real nitpick I have is that your depth is very borderline. Especially towards the end of the set, you're not really even making parallel anymore, nevermind breaking it. Just something to keep an eye on.
  • tomcornhole
    tomcornhole Posts: 1,084 Member
    Two more to look at since you guys are nailing my squats:

    Bench 5x185 (I think I need to lower my pegs)

    http://www.youtube.com/watch?v=dMWQYDiix40

    DL 4x365 (love that last rep, looks like SLDL @ 365)

    http://www.youtube.com/watch?v=Z8-hGHgwRWg

    On your bench, maybe try getting some leg drive in there? Maybe try getting some better arch too? Other than that it looks fine but you're probably leaving some power on the table.

    Good recommendation on leg drive and arch. I went as arched as I could and still keep my butt on the bench. That put the bar down lower on my chest and it didn't have to come down as far. Sets were almost easy today. Felt great. Will see what this does for my max next week. Thanks for the input.

    Tom
  • DopeItUp
    DopeItUp Posts: 18,771 Member
    Two more to look at since you guys are nailing my squats:

    Bench 5x185 (I think I need to lower my pegs)

    http://www.youtube.com/watch?v=dMWQYDiix40

    DL 4x365 (love that last rep, looks like SLDL @ 365)

    http://www.youtube.com/watch?v=Z8-hGHgwRWg

    On your bench, maybe try getting some leg drive in there? Maybe try getting some better arch too? Other than that it looks fine but you're probably leaving some power on the table.

    Good recommendation on leg drive and arch. I went as arched as I could and still keep my butt on the bench. That put the bar down lower on my chest and it didn't have to come down as far. Sets were almost easy today. Felt great. Will see what this does for my max next week. Thanks for the input.

    Tom

    Good luck. Having a good arch really seems to help shoulder health as well. Arch + leg drive can easily up your weights by 10% if not more.
  • JeffseekingV
    JeffseekingV Posts: 3,165 Member
    Two more to look at since you guys are nailing my squats:

    Bench 5x185 (I think I need to lower my pegs)

    http://www.youtube.com/watch?v=dMWQYDiix40

    DL 4x365 (love that last rep, looks like SLDL @ 365)

    http://www.youtube.com/watch?v=Z8-hGHgwRWg

    On your bench, maybe try getting some leg drive in there? Maybe try getting some better arch too? Other than that it looks fine but you're probably leaving some power on the table.

    Good recommendation on leg drive and arch. I went as arched as I could and still keep my butt on the bench. That put the bar down lower on my chest and it didn't have to come down as far. Sets were almost easy today. Felt great. Will see what this does for my max next week. Thanks for the input.

    Tom

    deads look solid. Nice back arch and but doesn't move first. Slightly on the last dead but that's it.

    Bench. Looks like you're breathing while getting the bar down. I'd recommend breathing before and holding it while the bar does down/up. Then breath again. This is so you can keep your chest/back tight and not round your shoulders up. They should be pulled back. I think your legs/feet are fine But it doesn't look like your engaging them as well as you can. You should to keep your back arched a bit more while keeping your butt on the bench pad. Try a wider foot stance. Right when the bar hits your chest, clench your butt cheeks, legs and back and drive. That should give you a bit of lift the instant before you engage your chest.

    How do your shoulders feel? Okay? If not you could try moving your thumbs over the bar. That will allow you to tuck your elbows in to protect your shoulders Although I don't seem in a bad position anyway
  • tomcornhole
    tomcornhole Posts: 1,084 Member
    Thanks guys. My shoulders are doing well now. They were so bad I couldn't bench or OHP at all. All due to bad form. Now they feel great. We'll see where I can go now with the arch and leg drive. I may be able to reach 3 plates this year. That would be peachy.
  • tomcornhole
    tomcornhole Posts: 1,084 Member
    Just an update on bench. I found a PT that seems to know how to powerlift. Went to visit him this morning and among many things, he showed me how to drive with my feet on bench. Holy crap. Not a lot different than what I was doing but that little change was way more powerful. Very excited to see how this simple change translates into heavier weights.

    Tom
  • JeffseekingV
    JeffseekingV Posts: 3,165 Member
    What was the change? I'd like to know too. Since I'm short, I should actually put plates under my feet if anything.
  • tomcornhole
    tomcornhole Posts: 1,084 Member
    He had me pull my feet a lot further up towards my shoulders. He had me pull them back until I had to go on my tip toes. Then when I got the bar out, I forced my heels down to plant my feet flat on the floor. The result was a greatly increased arch and a serious amount of tension all the way from the floor through my shoulders. Way more back arch than I have ever gotten before but my butt was still on the bench. And it was very uncomfortable. Very, very uncomfortable, but not painful. When I dropped the weight, it's like I was loading up a catapult. The whole arch just loaded up with more tension. FIrst time I ever felt my entire body from head to toe push the bar out of the bottom.

    I am not sure I would have ever gone that far just on my own. Just didn't pick up on that kind of tension from videos. Now that I have felt it, I know what to do.
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