Form critique thread, post your videos here.

junlex123

A cue regarding the exaggerated arch at top thing I've found helps me is to really squeeze your glutes at the top.

Hendrix7

Any tips?

not sure really it's not something I have come across to that extent, I would maybe try some basic hip mobility work and see if that helps...if it does then thats probably your issue. You might have some real issues trying to squat a heavy weight in a stance like that.

http://www.youtube.com/user/sanfranciscocrossfit/search?query=hip

http://www.mobilitywod.com/2011/04/episode-230-squatting-with-turned-out-feet-hey-duck-squatter-ir-yourself/

There is always single leg squats/exercises anyway which are extremely underrated.
http://www.t-nation.com/free_online_article/most_recent/5_superior_single_leg_exercises

DopeItUp

My squat. I am a beginner with previous knee issues, so I want to make sure I have it down.
I only squat with 4 kilos more than the bar atm so the form is the same

http://www.youtube.com/watch?v=nX7VYw1dZAE&feature=youtu.be

Also if you pause at 0.04 or 0.07 you will see my right glute (and I suspect ham as well) is larger than the left. Not sure how I got there but any tips on how to remedy that balance will be appreciated.

To the point of having your stance wide and your toes angled out so far. This isn't necessarily wrong, in fact a lot of top level powerlifters will have a VERY wide stance with their feet pointed out around 45 degrees. Similar to your stance. However, to do this well, you have to have the hip flexibility to also keep your knees out really far - which you do not. You want your knees to track in line with your toes. At the bottom of the squat, your knees should be essentially right over the toes (or just past). If you pause at :04, you can see that your knees are well inside of your toes, hence your knees are basically caving in. This is really bad for knee health.

Keep in mind, one of the main cues of squatting is to be pushing your knees out. You should be thinking about forcing them apart the whole way. But if you can't get your knees out far enough, either work on hip flexibility or narrow your stance. A good hip flexibility exercise is this one:



Pretty self-explanatory. Use your elbows to push your knees apart. Do this for 10 seconds at a time, maybe 3 sets worth. You will really feel it in your inner thighs.

If you narrow your stance (say, heels at approximately shoulder-width apart, toes at more like a 30* angle instead of 45* angle), you may have better luck. If you find you can't hit depth anymore, work on flexibility. Hamstring and ankle flexibilty primarily I would say. Glutes and lower back as secondary.

Long story short, a wide or narrow stance is neither right nor wrong. You just have to have the appropriate flexibility to perform either correctly. It sounds like you're early in your squatting career, work on stretches and mobility work prior to your lifting and you will see almost immediate changes I bet.

ell_v131

My squat. I am a beginner with previous knee issues, so I want to make sure I have it down.
I only squat with 4 kilos more than the bar atm so the form is the same

http://www.youtube.com/watch?v=nX7VYw1dZAE&feature=youtu.be

Also if you pause at 0.04 or 0.07 you will see my right glute (and I suspect ham as well) is larger than the left. Not sure how I got there but any tips on how to remedy that balance will be appreciated.

To the point of having your stance wide and your toes angled out so far. This isn't necessarily wrong, in fact a lot of top level powerlifters will have a VERY wide stance with their feet pointed out around 45 degrees. Similar to your stance. However, to do this well, you have to have the hip flexibility to also keep your knees out really far - which you do not. You want your knees to track in line with your toes. At the bottom of the squat, your knees should be essentially right over the toes (or just past). If you pause at :04, you can see that your knees are well inside of your toes, hence your knees are basically caving in. This is really bad for knee health.

Keep in mind, one of the main cues of squatting is to be pushing your knees out. You should be thinking about forcing them apart the whole way. But if you can't get your knees out far enough, either work on hip flexibility or narrow your stance. A good hip flexibility exercise is this one:



Pretty self-explanatory. Use your elbows to push your knees apart. Do this for 10 seconds at a time, maybe 3 sets worth. You will really feel it in your inner thighs.

If you narrow your stance (say, heels at approximately shoulder-width apart, toes at more like a 30* angle instead of 45* angle), you may have better luck. If you find you can't hit depth anymore, work on flexibility. Hamstring and ankle flexibilty primarily I would say. Glutes and lower back as secondary.

Long story short, a wide or narrow stance is neither right nor wrong. You just have to have the appropriate flexibility to perform either correctly. It sounds like you're early in your squatting career, work on stretches and mobility work prior to your lifting and you will see almost immediate changes I bet.

thanks, makes sense

not sure really it's not something I have come across to that extent, I would maybe try some basic hip mobility work and see if that helps...if it does then thats probably your issue. You might have some real issues trying to squat a heavy weight in a stance like that.

http://www.youtube.com/user/sanfranciscocrossfit/search?query=hip

http://www.mobilitywod.com/2011/04/episode-230-squatting-with-turned-out-feet-hey-duck-squatter-ir-yourself/

There is always single leg squats/exercises anyway which are extremely underrated.
http://www.t-nation.com/free_online_article/most_recent/5_superior_single_leg_exercises

will look into that, sounds like good advice!

haroon_awan

@ell_v131
Your heels come of the ground a lot too in most of the reps and you proceed to place the emphasis on the inside of your feet (by that I mean the middle of your foot behind the toe) which could be because you have really flat feet. I'm not sure how much of a problem this is for squats so others' feedback would me good.. But I would either talk to a physio (which is simply a case of getting a doctor to refer you/insurance covers it) and consider investing in some orthaheel insoles which raise the inside of each foot a little. It will also have a second effect of helping you to learn to place emphasis on your heels which exploding up from the bottom. This has relieved my knee and ankle pains beyond anything else I've done.

Any videos of you squatting heavy to compare?

ell_v131

@ell_v131
Your heels come of the ground a lot too in most of the reps and you proceed to place the emphasis on the inside of your feet (by that I mean the middle of your foot behind the toe) which could be because you have really flat feet. I'm not sure how much of a problem this is for squats so others' feedback would me good.. But I would either talk to a physio (which is simply a case of getting a doctor to refer you/insurance covers it) and consider investing in some orthaheel insoles which raise the inside of each foot a little. It will also have a second effect of helping you to learn to place emphasis on your heels which exploding up from the bottom. This has relieved my knee and ankle pains beyond anything else I've done.

Any videos of you squatting heavy to compare?

Hi, I don't squat heavy yet, I am just beginning so the most I load on this short bar is 4 kilos:) But my feet are very curved (think about a foot in a stiletto type of a shoe) so I think it may not be my heels lifting but the whole outside of the foot tilting because of what one other poster mentioned - caved in knees.

I am not concerned about doctor's cost as healthcare is free in my country, I am seeing my orthopedist in a couple of weeks and want to discuss my exercise regime with him anyways.

I think you're right about the emphasis on the inner part of my foot, I will look into that. It may be tied with the hip mobility.

junlex123

90kg dead: http://youtu.be/oIbMpVQGncA

Can't quite decide if my back's rounding or not. Seems more like top of pelvis than lower back, and the shirt bunching doesn't help either. Realised I wasn't keeping my neck neutral again, need to work on that as I think I do that a lot.

35kg good mornings: http://youtu.be/94_0cXE1_qs

Never done these before so not quite sure if I'm doing them right.

Your lower back looks fine on your deadlifts. It actually looks to be rounding a little on the way DOWN in fact. On the way down, shoot your hips back to keep your back flat. It will also keep you from hitting your knees so much. I struggle with this a lot, myself.

Thanks, that explains why I struggle with getting caught up on the knees. Not sure why I have so much issue just doing the movement in reverse on the way down.

Anyone know if the good mornings look ok?

Hendrix7

To the point of having your stance wide and your toes angled out so far. This isn't necessarily wrong, in fact a lot of top level powerlifters will have a VERY wide stance with their feet pointed out around 45 degrees.

Geared maybe, I don't know many raw squatters with a stance like that. Stan Efferding might be one I suppose.

Edit,

Actually there are a few I guess... I would still rather someone be in that position as it;s the best position for them rather than just because they can't squat any other way.

Sarauk2sf

To the point of having your stance wide and your toes angled out so far. This isn't necessarily wrong, in fact a lot of top level powerlifters will have a VERY wide stance with their feet pointed out around 45 degrees.

Geared maybe, I don't know many raw squatters with a stance like that. Stan Efferding might be one I suppose.

Edit,

Actually there are a few I guess... I would still rather someone be in that position as it;s the best position for them rather than just because they can't squat any other way.

^^yep. The Lilliebridges use a moderate (Eric's toes are pretty forward), Dan Green is wide'ish, Lilly is moderate - so it's all over the place really.

This is a good link - squat 101 by Chad Smith . Go to the squat stance video. http://www.jtsstrength.com/articles/2013/09/04/squat-101/

FindingMyPerfection

Calling on the wisdom and critical eye of this group. I'm feeling I may have a bit of a knee wobble, not sure if it is an issue.


Squat 115# set5x5

http://i784.photobucket.com/albums/yy127/morninglory1981/DEE34D2C-E2FA-442D-9F21-1FEF07048FB1-512-000001342F9624A2_zpsbae93ae8.mp4

DopeItUp

Calling on the wisdom and critical eye of this group. I'm feeling I may have a bit of a knee wobble, not sure if it is an issue.


Squat 115# set5x5

http://i784.photobucket.com/albums/yy127/morninglory1981/DEE34D2C-E2FA-442D-9F21-1FEF07048FB1-512-000001342F9624A2_zpsbae93ae8.mp4

Camera angle isn't that hot so it's pretty hard to tell. It looks mostly fine except your depth looks really shallow. It could be the angle but I doubt it. Get a shot directly from the side, about hip-high if you want a decent judge of depth.

FindingMyPerfection

Calling on the wisdom and critical eye of this group. I'm feeling I may have a bit of a knee wobble, not sure if it is an issue.


Squat 115# set5x5

http://i784.photobucket.com/albums/yy127/morninglory1981/DEE34D2C-E2FA-442D-9F21-1FEF07048FB1-512-000001342F9624A2_zpsbae93ae8.mp4

Camera angle isn't that hot so it's pretty hard to tell. It looks mostly fine except your depth looks really shallow. It could be the angle but I doubt it. Get a shot directly from the side, about hip-high if you want a decent judge of depth.

Will do, I'll report back when I have it thx!

DYELB

To the point of having your stance wide and your toes angled out so far. This isn't necessarily wrong, in fact a lot of top level powerlifters will have a VERY wide stance with their feet pointed out around 45 degrees.

Geared maybe, I don't know many raw squatters with a stance like that. Stan Efferding might be one I suppose.

Edit,

Actually there are a few I guess... I would still rather someone be in that position as it;s the best position for them rather than just because they can't squat any other way.

^^yep. The Lilliebridges use a moderate (Eric's toes are pretty forward), Dan Green is wide'ish, Lilly is moderate - so it's all over the place really.

This is a good link - squat 101 by Chad Smith . Go to the squat stance video. http://www.jtsstrength.com/articles/2013/09/04/squat-101/

Also: http://chaosandpain.blogspot.com/2012/07/squatting-like-youre-ceo-of-paper.html

engian

http://youtu.be/noi-ZS_dxxs

A newbee to lifting to lifting looking for a critique and advice on my form. Linked is a video I shot this morning performing low bar squats. I have tried to apply the technique described in Starting Strength. I've got a little wobble in my knees toward the end. Today the lift sequence was:

45 lb x 5 rep x 2 sets
65 lb x 5 rep
75 lb x 5 rep
85 lb x 5 rep
95 lb x 5 rep x 3 sets

This was followed by bench press and deadliest.

Thanks

Elia

cmeiron

Hi guys!
After about 10 months of working exclusively with dumbbells I'm finally under a bar :bigsmile: Thought I'd try to nip any bad habits in the bud asap!

Squat, 65 lbs (second warmup set)

http://www.youtube.com/watch?v=oiK6IYVdj3U

One thing maybe not apparent is that I'm having trouble keeping my wrists in line with forearms; the bar wants to roll. Is that just wrist strength that will eventually develop?

Deadlift, 135 lbs

http://www.youtube.com/watch?v=kW0GO6TcDzI

Personally, I feel like I'm not locking my lower back enough near the end of the set (this was the second work set and I was tired, but no excuse).

Hendrix7

Hi guys!
After about 10 months of working exclusively with dumbbells I'm finally under a bar :bigsmile: Thought I'd try to nip any bad habits in the bud asap!

Squat, 65 lbs (second warmup set)

http://www.youtube.com/watch?v=oiK6IYVdj3U

One thing maybe not apparent is that I'm having trouble keeping my wrists in line with forearms; the bar wants to roll. Is that just wrist strength that will eventually develop?

Deadlift, 135 lbs

http://www.youtube.com/watch?v=kW0GO6TcDzI

Personally, I feel like I'm not locking my lower back enough near the end of the set (this was the second work set and I was tired, but no excuse).

squat looks fine, very good in fact. I wouldn't worry about the wrists in line thing too much. usually if the bar wants to move about during the reps it's because your upper back isn't tight enough. If you spend a bit more time before unracking the bar creating a better 'shelf' for it to sit in you should find it much better.

DL - might just be that you need to play around with some different stances, it;s not a flexibility issue as you can squat to depth with no problems. Maybe move your feet out slightly/turn your toes out very slightly, your stance look quite narrow. this would create a bit more room for your hips to sink between your legs a bit more, this well get a bit more of your weight behind the bar. just experiment with it.

cmeiron

Thanks very much! I'll try working on the shelf and play around with wider stances for the DLs next time I train

DopeItUp

Hi guys!
After about 10 months of working exclusively with dumbbells I'm finally under a bar :bigsmile: Thought I'd try to nip any bad habits in the bud asap!

Squat, 65 lbs (second warmup set)

http://www.youtube.com/watch?v=oiK6IYVdj3U

One thing maybe not apparent is that I'm having trouble keeping my wrists in line with forearms; the bar wants to roll. Is that just wrist strength that will eventually develop?

Deadlift, 135 lbs

http://www.youtube.com/watch?v=kW0GO6TcDzI

Personally, I feel like I'm not locking my lower back enough near the end of the set (this was the second work set and I was tired, but no excuse).

Your squat form looks good. I know you are just warming up but watch the descent speed a little. Sometimes you are dropping so fast that when you hit the bottom you are sort of bouncing forward a little bit. The weight is light enough in the video that it really doesn't matter but bouncing forward onto your toes under heavy weight will cause problems in the future. Just something to look out for.

As far as your wrists bending, try moving your hands up towards the ceiling a bit. Have the bar cross the lower part of your palms. Your hands really will almost be on top of the bar, pressing the bar into your shoulders. The weight of the bar shouldn't really be on the hands. The hands are just keeping the bar from falling off.

http://www.youtube.com/watch?v=g2tyOLvArw0

Good video, but pay special attention to his grip starting at about 6 minute mark. The hands are basically just draped over the bar, palms pushing the bar into the upper back.

Deadlifts aren't too bad. I feel like your hips aren't getting low enough at the start of the movement. I can't tell, but are your shins touching the bar before you start the lift? I feel like your knees need to come forward a little bit at the start, and that would drive your hips forward and down a little. That might bring your chest up a little bit too. Make sure you're bringing your shoulders down and back too at the start of the movement. You're essentially using your shoulders to pull the tension out of your arms before you start the lift. There should be no slack in your arms right before you start. Hope that makes sense.

cmeiron

Hi guys!
After about 10 months of working exclusively with dumbbells I'm finally under a bar :bigsmile: Thought I'd try to nip any bad habits in the bud asap!

Squat, 65 lbs (second warmup set)

http://www.youtube.com/watch?v=oiK6IYVdj3U

One thing maybe not apparent is that I'm having trouble keeping my wrists in line with forearms; the bar wants to roll. Is that just wrist strength that will eventually develop?

Deadlift, 135 lbs

http://www.youtube.com/watch?v=kW0GO6TcDzI

Personally, I feel like I'm not locking my lower back enough near the end of the set (this was the second work set and I was tired, but no excuse).

Your squat form looks good. I know you are just warming up but watch the descent speed a little. Sometimes you are dropping so fast that when you hit the bottom you are sort of bouncing forward a little bit. The weight is light enough in the video that it really doesn't matter but bouncing forward onto your toes under heavy weight will cause problems in the future. Just something to look out for.

Yeah, I saw the forward-shift on the video - I'll try slowing down a bit and see if that helps clean things up.

As far as your wrists bending, try moving your hands up towards the ceiling a bit. Have the bar cross the lower part of your palms. Your hands really will almost be on top of the bar, pressing the bar into your shoulders. The weight of the bar shouldn't really be on the hands. The hands are just keeping the bar from falling off.

http://www.youtube.com/watch?v=g2tyOLvArw0

Good video, but pay special attention to his grip starting at about 6 minute mark. The hands are basically just draped over the bar, palms pushing the bar into the upper back.

Thanks, good resource

Deadlifts aren't too bad. I feel like your hips aren't getting low enough at the start of the movement. I can't tell, but are your shins touching the bar before you start the lift? I feel like your knees need to come forward a little bit at the start, and that would drive your hips forward and down a little. That might bring your chest up a little bit too. Make sure you're bringing your shoulders down and back too at the start of the movement. You're essentially using your shoulders to pull the tension out of your arms before you start the lift. There should be no slack in your arms right before you start. Hope that makes sense.

I do bend my knees until my shins touch the bar; I start with my shins about 1.5" from the bar as per Starting Strength. But like Hendrix suggested, maybe if I widen my stance a little I'll be able to get my hips deeper at the start. I don't know if the fact that I have very long legs compared to my torso makes any difference in my setup/stance. Thanks for the note about my shoulders, I didn't know about that. (Yes, that makes sense). I'll try correcting it next time

I appreciate the input!

ukulelist

Hi--- I would love to get some input on my squat form! The first time I recorded myself, a few months ago, there were obvious problems even I could see (not going deep enough to be parallel, serious back rounding) but this time I'm not sure what to think about my form so thought I'd check with the experts.

http://youtu.be/bEHIbz3tHfg

There's a set at 95 lb first (yes, that's my working weight this week, I realize it's like half what the other ladies here can squat) and I also recorded a set at 85 lb from before that, which I included in the video in case that's helpful.

Sorry it's backlit. Also let me know if I should get other angles like from the front.

Thanks