Form critique thread, post your videos here.

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Replies

  • DopeItUp
    DopeItUp Posts: 18,771 Member
    Will do SS. I think you are right. My next DL will be Friday or Sat. I'll wear shorts. .. And maybe shin guards. My shins are tore up from conventional DL.
    A coworker that pulls sumo told me to really think about pulling back along the shins rather than up and worrying about scraping myshins.

    http://www.roguefitness.com/rocktape-shin-skins-ii-black.php

    Very helpful to avoid gouging the crap out of your skins. I wear them in every DL session.
  • cmeiron
    cmeiron Posts: 1,599 Member
    I'm hoping you guys can offer some more input on updated, and heavier form videos. I took into consideration the advice I was given last time so hopefully there's some improvement. I also recorded some other lifts, for a check.

    These were recorded on my "test" day (I'm doing All Pro) - highest weight and highest reps: 12 reps x 2 working sets at 100% load. So these are all PRs, basically. All but one are the first working set.

    Deadlift, 145 lbs
    http://www.youtube.com/watch?v=8Gv9OB-_6Ic
    (old video for reference: http://www.youtube.com/watch?v=kW0GO6TcDzI)
    I did widen my stance but I still look like I'm not getting my hips very low. Is this a real form issue or a mechanical problem?

    Squat 90 lbs (second working set - meant to record the first but botched it. I'm pretty tired here).
    http://www.youtube.com/watch?v=uPbynTA_-Rw
    (old video for reference: http://www.youtube.com/watch?v=oiK6IYVdj3U)
    Better shelf, a bit slower decent.

    Bench 70 lbs
    http://www.youtube.com/watch?v=DZUBgPqf-48

    Row 70 lbs
    http://www.youtube.com/watch?v=KFCb0MA9UVI

    OHP 50 lbs (failed at 10)
    http://www.youtube.com/watch?v=IwmFhA_68CI
  • SideSteel
    SideSteel Posts: 11,068 Member
    I'm hoping you guys can offer some more input on updated, and heavier form videos. I took into consideration the advice I was given last time so hopefully there's some improvement. I also recorded some other lifts, for a check.

    These were recorded on my "test" day (I'm doing All Pro) - highest weight and highest reps: 12 reps x 2 working sets at 100% load. So these are all PRs, basically. All but one are the first working set.

    Deadlift, 145 lbs
    http://www.youtube.com/watch?v=8Gv9OB-_6Ic
    (old video for reference: http://www.youtube.com/watch?v=kW0GO6TcDzI)
    I did widen my stance but I still look like I'm not getting my hips very low. Is this a real form issue or a mechanical problem?

    Depends on the cause. Some people will get into a proper pulling position (bar under scapula, bar over midfoot, shins against bar and tight) and naturally have higher hips due to their levers. My conventional pull is like this.

    You should get tighter before you break the bar off the ground. It may be difficult to do at that weight, but given that you can pull that for 12 I think you should resubmit a vid closer to a 5rm-weight or so.


    Only watched this once but the biggest thing I noticed (although, a bit hard to tell in the video) is that it looks like the barbell is not directly over the forearms due to the bend in your wrists. It looks to me like the barbell is slightly behind your forearms due to wrist angle. This could end up hurting as the weights get heavier, and you could also lose some pressing power.

    I'm still thinking about your squat. Will post a reply later =)
  • SideSteel
    SideSteel Posts: 11,068 Member
    So I recently switched to Sumo style deadlift.
    I'm not necessarily looking for critique on my conventional DL but here is what I'm guessing is going to be my last conventional DL (5x265)
    http://youtu.be/cy7-v2BHLVw
    After that my low back was sore and I started looking into Sumo style. I found out my body was more suited for sumo, average torso, shorter arms.
    http://articles.elitefts.com/training-articles/choosing-conventional-or-sumo-based-on-your-bone-structure/
    table21.jpg
    I was scared to try Sumo at 270 according to plan so I stopped at 255. I'd like to get some feedback on my Sumo form and plan to get 275 this week. This was also my first time with an alternating grip. I noticed I did struggle a little with keeping the bar level (4th rep). I may go back to a "regular" grip. Since I started using chalk I haven't noticed my grip strength being a week point.
    So, please take a look and tell me what you think. I felt great during and afterwards.
    http://youtu.be/Qslsw2fz5xw
    Still hoping for a Sumo critique.

    Your first rep is different than the others, because your *kitten* is lower than subsequent reps, and I think that's what causes that painful looking lurch forward at the start of the first rep.

    http://www.youtube.com/watch?v=ioo4LKjwQfg
    I'm not trying to give a critique since I obviously am not in a position to do that, but I want to know if the way I'm watching this is the right way to approach analysis. With the jeans, I can't tell if the bar is against his shins at the start. Looking at his arm in the mirror, it looks to me as if his shoulder might be past the bar. It looks like his shoulders are rounding forward, even the externally-rotated left arm, and looks like maybe the legs are not fully locked out when the bar clears the knee, like described in the video. And I would personally find it much more comfortable to have my neck more neutral rather than aggressively extended.

    ETA: I just watched the video at 0.25 speed, and the bar definitely rolls forward on the first pull, the hips shoot up first on most reps, the knees are not fully extended until the bar is well past them and there's a gap between his legs and the bar.

    Just to clarify the ETA part above--- there is definitely a big gap there but it's caused from the bar being too far away from the body right at the setup. Getting right up on the barbell at the start will likely correct this.
  • Sarauk2sf
    Sarauk2sf Posts: 28,072 Member
    Will do SS. I think you are right. My next DL will be Friday or Sat. I'll wear shorts. .. And maybe shin guards. My shins are tore up from conventional DL.
    A coworker that pulls sumo told me to really think about pulling back along the shins rather than up and worrying about scraping myshins.
    I think pulling the bar back with lat engagement directly led to my PR last night. My physical therapist prescribed me to do sort of a wall-sit while pushing my arms back against the wall as hard as I could before each set to help with that activation, because my shoulder girdle is all jacked up. My trainer also cues it like if he had his hands in my armpits and I'm going to squeeze down on them and not let him pull them out. Maybe one of those will help you with pulling the bar back.

    I think the shin guards are gonna mess your form up, whether they protect your shins or not. People swear by baby powder. I personally wear tights under basketball shorts for my gym outfit; maybe you could try running tights? Men wear those too! And then, in addition to wearing tights, I just accept that I'm gonna have bruised legs all the time. At least I got my hands on some Zoombang armor pads for my thighs so the Atlas stones aren't bruising me anymore!

    Comment re armpits, reminds me of a video from Mark Bell where he mentions to protect your armpits - like someone is trying to tickle them.
  • Sarauk2sf
    Sarauk2sf Posts: 28,072 Member
    So I recently switched to Sumo style deadlift.
    I'm not necessarily looking for critique on my conventional DL but here is what I'm guessing is going to be my last conventional DL (5x265)
    http://youtu.be/cy7-v2BHLVw
    After that my low back was sore and I started looking into Sumo style. I found out my body was more suited for sumo, average torso, shorter arms.
    http://articles.elitefts.com/training-articles/choosing-conventional-or-sumo-based-on-your-bone-structure/
    table21.jpg
    I was scared to try Sumo at 270 according to plan so I stopped at 255. I'd like to get some feedback on my Sumo form and plan to get 275 this week. This was also my first time with an alternating grip. I noticed I did struggle a little with keeping the bar level (4th rep). I may go back to a "regular" grip. Since I started using chalk I haven't noticed my grip strength being a week point.
    So, please take a look and tell me what you think. I felt great during and afterwards.
    http://youtu.be/Qslsw2fz5xw
    Still hoping for a Sumo critique.

    Your first rep is different than the others, because your *kitten* is lower than subsequent reps, and I think that's what causes that painful looking lurch forward at the start of the first rep.

    http://www.youtube.com/watch?v=ioo4LKjwQfg
    I'm not trying to give a critique since I obviously am not in a position to do that, but I want to know if the way I'm watching this is the right way to approach analysis. With the jeans, I can't tell if the bar is against his shins at the start. Looking at his arm in the mirror, it looks to me as if his shoulder might be past the bar. It looks like his shoulders are rounding forward, even the externally-rotated left arm, and looks like maybe the legs are not fully locked out when the bar clears the knee, like described in the video. And I would personally find it much more comfortable to have my neck more neutral rather than aggressively extended.

    ETA: I just watched the video at 0.25 speed, and the bar definitely rolls forward on the first pull, the hips shoot up first on most reps, the knees are not fully extended until the bar is well past them and there's a gap between his legs and the bar.

    Just to clarify the ETA part above--- there is definitely a big gap there but it's caused from the bar being too far away from the body right at the setup. Getting right up on the barbell at the start will likely correct this.

    ^^Yep. The biggest issue that I see is the fact that the bar is far too far away from your shins at the start and also too far away from your legs in general throughout the lift. I think fixing this should be the #1 priority - then we can see what other changes to make as changing this may fix some issues and/or possible create some other things that need to be addressed.
  • Sarauk2sf
    Sarauk2sf Posts: 28,072 Member
    I'm hoping you guys can offer some more input on updated, and heavier form videos. I took into consideration the advice I was given last time so hopefully there's some improvement. I also recorded some other lifts, for a check.

    These were recorded on my "test" day (I'm doing All Pro) - highest weight and highest reps: 12 reps x 2 working sets at 100% load. So these are all PRs, basically. All but one are the first working set.

    Deadlift, 145 lbs
    http://www.youtube.com/watch?v=8Gv9OB-_6Ic
    (old video for reference: http://www.youtube.com/watch?v=kW0GO6TcDzI)
    I did widen my stance but I still look like I'm not getting my hips very low. Is this a real form issue or a mechanical problem?

    Squat 90 lbs (second working set - meant to record the first but botched it. I'm pretty tired here).
    http://www.youtube.com/watch?v=uPbynTA_-Rw
    (old video for reference: http://www.youtube.com/watch?v=oiK6IYVdj3U)
    Better shelf, a bit slower decent.

    Bench 70 lbs
    http://www.youtube.com/watch?v=DZUBgPqf-48

    Row 70 lbs
    http://www.youtube.com/watch?v=KFCb0MA9UVI

    OHP 50 lbs (failed at 10)
    http://www.youtube.com/watch?v=IwmFhA_68CI

    Deadlifts: I think that you are not tight enough in your back/core at the start so you are not 'set' and as soon as you pull, it is causing some rounding. The deads looked good other than that. Take a deep breath at the start, set your lats, set your core (do not worry so much about creating the arch that you seem to be doing for the first few reps) and then pull.

    Squats: the biggest issue here is your lean which I think is caused by having your elbows so far back. Try to get your elbows down. Create the shelf with by retracting your scapula rather than sitting the bar on your posterior delts. Get the arms more perpendicular to the floor and keep your chest up when you squat - it should help that lean as when you get to heavier weights you will not be able to lift/recover with that amount of forward lean.

    Bench: try to get your feet under you a little more so you can push back more rather than lift your butt up (it raised a little at the end). However, the biggest thing is to try to keep your wrist upright - they are bending back a bit.

    OHP: you are swaying a bit too much on this (I do exactly the same thing) - you end up a bit out of alignment at the top of the lift.


    Generally, very solid lifts - the above comments are mainly minor tweaks.
  • DopeItUp
    DopeItUp Posts: 18,771 Member
    I'm hoping you guys can offer some more input on updated, and heavier form videos. I took into consideration the advice I was given last time so hopefully there's some improvement. I also recorded some other lifts, for a check.

    These were recorded on my "test" day (I'm doing All Pro) - highest weight and highest reps: 12 reps x 2 working sets at 100% load. So these are all PRs, basically. All but one are the first working set.

    Deadlift, 145 lbs
    http://www.youtube.com/watch?v=8Gv9OB-_6Ic
    (old video for reference: http://www.youtube.com/watch?v=kW0GO6TcDzI)
    I did widen my stance but I still look like I'm not getting my hips very low. Is this a real form issue or a mechanical problem?

    I remember your original video. I don't know what advice was given but there's quite an improvement there. Hip position is largely a result of your bodily proportions so I wouldn't sweat it too much. However, having said that, it looks like you're setting up a little PAST the bar. It's hard to tell because the angle isn't dead on, but your shoulders should be directly over the bar, with arms straight up and down. I think if you "sit back" a little you'll line up better. And as a result, your hips will be a little lower and back at the same time.

    You look like you're getting a bit of rounding in the back, the above might help. Definitely take the slack out of your arms with your lats before you pull too. In other words, be pulling on the bar with your lats before you even attempt to get it off the ground. Back flat, lats pulling, chest up, solid grip, THEN get the weight off the ground. You look like the weight is surprising you each time you pull, leading to a bit of rounding. You want to be tight, solid, steeled against the weight before it even starts to move.
    [/quote]
    Squat 90 lbs (second working set - meant to record the first but botched it. I'm pretty tired here).
    http://www.youtube.com/watch?v=uPbynTA_-Rw
    (old video for reference: http://www.youtube.com/watch?v=oiK6IYVdj3U)
    Better shelf, a bit slower decent.

    You can tell you're tired here. They look pretty good but your last 4 reps or so you were struggling. You were basically dropping down, standing up with your legs, then using your lower back to lever the weight up. Pretty common when you're spent. Just try to think about keeping your chest up. Big chest, proud chest, whatever you want to call it. Try to keep that core solid so you don't collapse forward.

    Pretty good. When using leg drive, think about pushing yourself down the bench, not pushing up. I struggle with that a lot (lol, butt in the air benching). I try to push myself off the end of the bench, that seems to be a good cue for me (almost too good, I have pushed myself to the point where I can't re-rack the weight anymore).

    Not bad. You're sorta progressively standing up as you perform the set, eventually ending up almost 45* to the ground. Try sitting back a little bit. Bend the knees and get the hips down and back. Ideally you want your torso to be reasonably close to parallel to the ground.

    Again, pretty good. Watch the bend in the wrists, you can hurt them really badly if they are bent too far (especially once it gets heavier and heavier). I injured my right wrist pretty badly doing exactly that. I actually use wrist wraps to support my wrists on my top OHP sets (and bench for that matter). It helps a lot. Try to get the bar a little further down in your hand, closer to the meat of your palm. This video helped me a lot: https://www.youtube.com/watch?v=sqKhLR1zRaU

    I actually ended up going suicide grip on OHP to further help this issue for me. Really helps get the bar down to my palm.


    Edit: I didn't read the previous replies from SS and Sara because I hadn't refreshed the page. Hopefully my notes are in-line with theirs.
  • cmeiron
    cmeiron Posts: 1,599 Member
    Omigosh, THANK you guys for all these great comments!

    I read them last night and implemented them during my workout this morning and WOW. Squat felt much better to balance and way easier on my upper body (I was feeling a lot of strain in the shoulders before).

    Bench felt WAY stronger with the bar positioned in the right place on my palm, more like a real "push" that engaged everything in alignment if that makes sense. Same w/ OHP (tho I still suck at it lol). I found that I needed to readjust my grip a bit to accomplish these, but it worked. Kept my *kitten* on the bench too, lol.

    After my first set of DLs I was like, "O hai, lats, welcome to the party!" I don't remember ever really feeling fatigue there before, so I definitely used them, and my video showed great improvement on the lower back rounding. I found them more tiring today, though - not sure if that's because of the "new" form/new muscle engagement or if it's just 'cause I'm at the tail end of this lifting cycle and I'm tired.

    I tried bending my knees/sitting back more for the rows and that made it way easier to stay more flat. My lower back/core got tired but I was able to maintain the same angle for all the reps.

    So, to SS, Sara and Dope - THANK YOU!!! :flowerforyou: I'll work on these for a little while (I have to do a lot of checking/adjusting mid-set) and then post another round of videos :bigsmile:
  • lilawolf
    lilawolf Posts: 1,690 Member
    Squat form check please! This was my last set so I was tired. The second rep was definitely too far forward so please focus on the first and last.

    THANKS!!!

    http://youtu.be/MUmPw8GM-Vo

    Try angling your right foot out just a little bit more.

    Also try dropping the weight some (like 95 pounds) and doing squats with your heels on 2.5 pound weights and see how that feels.

    Because my heels are just starting to lift off the ground? Thank you for your input. I'll try it tomorrow when I lift again.

    Someone pointed out that the bar is not over midfoot. They said that my torso is at the correct angle but my hips and knees are too far forward:
    zB7as7x.jpg

    I tried everything today: Purposely trying to stick my butt out further, trying to lean back, trying to keep my knees from going forward by dropping my butt straight down, wider stance, heels on plates, toes pointed further out, etc. The wider stance helped with just the bar but not with weight (I did 95 then 75lbs down from 105) and it was much more difficult. Any advice would be appreciated!
  • DYELB
    DYELB Posts: 7,407 Member
    Squat form check please! This was my last set so I was tired. The second rep was definitely too far forward so please focus on the first and last.

    THANKS!!!

    http://youtu.be/MUmPw8GM-Vo

    Try angling your right foot out just a little bit more.

    Also try dropping the weight some (like 95 pounds) and doing squats with your heels on 2.5 pound weights and see how that feels.

    Because my heels are just starting to lift off the ground? Thank you for your input. I'll try it tomorrow when I lift again.

    Someone pointed out that the bar is not over midfoot. They said that my torso is at the correct angle but my hips and knees are too far forward:
    zB7as7x.jpg

    I tried everything today: Purposely trying to stick my butt out further, trying to lean back, trying to keep my knees from going forward by dropping my butt straight down, wider stance, heels on plates, toes pointed further out, etc. The wider stance helped with just the bar but not with weight (I did 95 then 75lbs down from 105) and it was much more difficult. Any advice would be appreciated!

    Did you try these suggestions all at once or one at a time?
  • lilawolf
    lilawolf Posts: 1,690 Member
    Did you try these suggestions all at once or one at a time?

    One at a time. Thats why I said frustration may have had something to do with it after a while. Being tired too.

    Maybe I should just go to low bar squats? Seems like that is the position I'm in.
  • DYELB
    DYELB Posts: 7,407 Member
    Did you try these suggestions all at once or one at a time?

    One at a time. Thats why I said frustration may have had something to do with it after a while. Being tired too.

    Maybe I should just go to low bar squats? Seems like that is the position I'm in.

    Whatever change you make is going to be uncomfortable, it's a new movement basically. Honestly, it's something you'd have to change and stick with for a few weeks (or more for experienced lifters) to REALLY know if it helps/is better/sucks a big back of d*cks.

    What I noticed from your video is that your right knee seemed to collapse some and your weight was on your toes. I don't think either of these are super horri-terri-bad. I still tend to shift to my toes from years of playing prop in rugby, sometimes I just can't help it. Form is important, you don't want to get hurt. But don't get so caught up with the specifics that you forget to just get under the bar and move the damn weight.
  • DopeItUp
    DopeItUp Posts: 18,771 Member
    Omigosh, THANK you guys for all these great comments!

    I read them last night and implemented them during my workout this morning and WOW. Squat felt much better to balance and way easier on my upper body (I was feeling a lot of strain in the shoulders before).

    Bench felt WAY stronger with the bar positioned in the right place on my palm, more like a real "push" that engaged everything in alignment if that makes sense. Same w/ OHP (tho I still suck at it lol). I found that I needed to readjust my grip a bit to accomplish these, but it worked. Kept my *kitten* on the bench too, lol.

    After my first set of DLs I was like, "O hai, lats, welcome to the party!" I don't remember ever really feeling fatigue there before, so I definitely used them, and my video showed great improvement on the lower back rounding. I found them more tiring today, though - not sure if that's because of the "new" form/new muscle engagement or if it's just 'cause I'm at the tail end of this lifting cycle and I'm tired.

    I tried bending my knees/sitting back more for the rows and that made it way easier to stay more flat. My lower back/core got tired but I was able to maintain the same angle for all the reps.

    So, to SS, Sara and Dope - THANK YOU!!! :flowerforyou: I'll work on these for a little while (I have to do a lot of checking/adjusting mid-set) and then post another round of videos :bigsmile:

    Awesome! I look forward to your next round :)
  • DopeItUp
    DopeItUp Posts: 18,771 Member
    lila: post up a video taken dead-on from the side that also includes your feet. The angle of that screenshot makes it really difficult to see your exact positioning. I think it's greatly exaggerating the issue.
  • haroon_awan
    haroon_awan Posts: 1,208 Member
    For squat and deadlift videos, what is the best camera angle to record?

    For viewing purposes, is it easier to have different angles joined into the same video, or separate videos for each angle of the same lift?
  • DopeItUp
    DopeItUp Posts: 18,771 Member
    For squat and deadlift videos, what is the best camera angle to record?

    For viewing purposes, is it easier to have different angles joined into the same video, or separate videos for each angle of the same lift?

    Most times I prefer a shot dead-on from the side, personally. With squats, a shot from the front or back can be helpful to gauge imbalance or knee collapse too.
  • tomcornhole
    tomcornhole Posts: 1,084 Member
    Ok, I need help. My squat sucks and I know why but can't figure out how to fix it. Or maybe I have. Dunno. But first, a giggle for the crowd. This is probably my second time ever squatting from last April.

    http://www.youtube.com/watch?v=1HLoKYAOKTM&feature=youtu.be

    Here's a low bar back squat 1x285 it looks like. Maybe 3 weeks ago.

    http://www.youtube.com/watch?v=V2vfWbFvPY4&feature=youtu.be

    Was experimenting with the plates under my heels. Here's what I think: lean way to far forward and good morning it out of the hole. The plates help with but wink (it's a lot worse without them). I don't use plates now. And you have no idea how painful it is to get under the bar at all because of my right shoulder. 4 advil and a lot of warming and stretching allow me to get under it, but I pay for it later.

    So I got a safety squat bar (SSB) and now look like this:

    http://www.youtube.com/watch?v=ptxJDtfbLF8&feature=youtu.be

    That was 3x247. Was supposed to be 3x 230 but I forgot to account for the heavier weight of the SSB. I think this looks a lot better. And no pain.

    But I can't compete with an SSB and want to compete once my shoulder is better. So what the heck can I do about those pathetic back squats? My big frustration is I can DL 425 and I can barely squat 300. And only with bad form.

    Here's my DL today @ 235x8.

    http://www.youtube.com/watch?v=zDtn6Wm_CWM&feature=youtu.be

    Wouldn't mind some pointers on this as well. I feel better about DL but it looks like I use a LOT of back and not enough leg.

    As always, thanks for the help.

    Tom
  • DopeItUp
    DopeItUp Posts: 18,771 Member
    So what the heck can I do about those pathetic back squats? My big frustration is I can DL 425 and I can barely squat 300. And only with bad form.

    Good luck. Some of us just suck at squats. I have almost the same exact squat and deadlift as you. Actually, my DL is slightly higher I think, but I've never even squatted 300. I pretty much hate them with a passion but I keep doing them.
  • steve_mfp
    steve_mfp Posts: 170 Member
    Ok, I need help. My squat sucks and I know why but can't figure out how to fix it. Or maybe I have. Dunno. But first, a giggle for the crowd. This is probably my second time ever squatting from last April.

    http://www.youtube.com/watch?v=1HLoKYAOKTM&feature=youtu.be

    Here's a low bar back squat 1x285 it looks like. Maybe 3 weeks ago.

    http://www.youtube.com/watch?v=V2vfWbFvPY4&feature=youtu.be

    Was experimenting with the plates under my heels. Here's what I think: lean way to far forward and good morning it out of the hole. The plates help with but wink (it's a lot worse without them). I don't use plates now. And you have no idea how painful it is to get under the bar at all because of my right shoulder. 4 advil and a lot of warming and stretching allow me to get under it, but I pay for it later.

    So I got a safety squat bar (SSB) and now look like this:

    http://www.youtube.com/watch?v=ptxJDtfbLF8&feature=youtu.be

    That was 3x247. Was supposed to be 3x 230 but I forgot to account for the heavier weight of the SSB. I think this looks a lot better. And no pain.

    But I can't compete with an SSB and want to compete once my shoulder is better. So what the heck can I do about those pathetic back squats? My big frustration is I can DL 425 and I can barely squat 300. And only with bad form.

    Here's my DL today @ 235x8.

    http://www.youtube.com/watch?v=zDtn6Wm_CWM&feature=youtu.be

    Wouldn't mind some pointers on this as well. I feel better about DL but it looks like I use a LOT of back and not enough leg.

    As always, thanks for the help.

    Tom

    Tom, when you come out of the hole your lower/mid back is wavering. It looks like you are not getting your hip cage up underneath the bar. The trick i used to help with this is actually my elbows, you want to drive your elbows forward and up along with your head. Below is a link to Juggernaut training video. The instruction on this video improved my squat tremendously. There are a lot of mechanics with the squat, feet, knees, hip cage, lower/mid/upper back, etc. it's a tough form to get so i watch this video and elite fts's one every week it feels. I linked that one too. Our biggest issue is that we don't have someone there helping us.

    http://www.jtsstrength.com/articles/2013/09/04/squat-101/

    (I've added pause squats recently to help with getting out of the hole)

    http://train.elitefts.com/instructional/so-you-think-you-can-squat-parts-1-5/