Squat form - what's weak?

xsmilexforxmex
xsmilexforxmex Posts: 1,216 Member
edited November 18 in Fitness and Exercise
I'm coming back after a break in my foot where I wasn't allowed to do anything lower body for 3 months. I was able to start recumbent bike in the middle of March and body weight squatting around the 2nd week of April. I added goblet squats a few weeks later, starting with a 10 lb KB and working up from there. Strength came back pretty quick so I was able to work up to 4x10 for 35lbs about 2 weeks ago - it's difficult but I keep my form. I tried the bar finally this week and noticed I tend to good-morning it a bit...
So.. is the bar too heavy of a weight for me to be using still? Or do I have a weakness somewhere that can be focused on to help drive my hips forward?
If a video will help I can try to get one later, but I work out alone at my gym so I'm not sure if I can get a good angle. Also - I do a low bar instead of high bar squat, if that matters. Thanks for any help/advice :)

Replies

  • DopeItUp
    DopeItUp Posts: 18,771 Member
    There can be a bunch of reasons for hips shooting up, it's mainly technique issues generally. Start with some videos like this:

    https://www.youtube.com/watch?v=8JkqaUDn1h4

    https://www.youtube.com/watch?v=2PlKlGx_8vo
  • xsmilexforxmex
    xsmilexforxmex Posts: 1,216 Member
    DopeItUp wrote: »
    There can be a bunch of reasons for hips shooting up, it's mainly technique issues generally. Start with some videos like this:

    Thanks! I'll check them out.
  • maurofitmiami
    maurofitmiami Posts: 1 Member
    Look for Starting Strenght channel on youtube. Coach Mark Rippetoe teaches the best techniques.
  • xsmilexforxmex
    xsmilexforxmex Posts: 1,216 Member
    Thanks for the videos - after watching them I think my problem is quads. I was able to do glute-ham raise and some version of a deadlift (Romanian, stiff-legged... somewhere in between..) with a kettle bell, while my foot was still in the shoe. But I didn't do much for quads.
  • FatWithFatness
    FatWithFatness Posts: 315 Member
    You cannot remain vertical and get depth in a low bar squat. That's why Mark Rippetoe always says your nipples should be pointed at the floor. If you want to remain vertical, high bar squat and use front squats or zercher squats to help train your quads.
  • xsmilexforxmex
    xsmilexforxmex Posts: 1,216 Member
    edited May 2017
    _DropDeadGreggie_ wrote: »
    You cannot remain vertical and get depth in a low bar squat. That's why Mark Rippetoe always says your nipples should be pointed at the floor. If you want to remain vertical, high bar squat and use front squats or zercher squats to help train your quads.

    Thanks - I don't remain vertical. I've actually had people tell me I lean too far forward O.O But compared to a body weight squat I'm not doing anything crazy from what I can tell - it's just the second I get the bar on my back my hips come up about 6 inches before I can get my chest up and hips to drive forward.
  • FatWithFatness
    FatWithFatness Posts: 315 Member
    xsmilexforxmex wrote: »
    _DropDeadGreggie_ wrote: »
    You cannot remain vertical and get depth in a low bar squat. That's why Mark Rippetoe always says your nipples should be pointed at the floor. If you want to remain vertical, high bar squat and use front squats or zercher squats to help train your quads.

    Thanks - I don't remain vertical. I've actually had people tell me I lean too far forward O.O But compared to a body weight squat I'm not doing anything crazy from what I can tell - it's just the second I get the bar on my back my but comes up about 6 inches before I can get my chest up and hips to drive forward.

    Leaning forward shouldn't be a problem unless, you round your shoulders and the bar can roll up or the bar is not over mid foot, which can cause you to fall forward.

    I believe what you're describing is hip drive, if I'm reading it correctly, and you're doing it right, you should be pushing up with your butt first.

    https://www.youtube.com/watch?v=dYsktA7iFwY
  • xsmilexforxmex
    xsmilexforxmex Posts: 1,216 Member
    _DropDeadGreggie_ wrote: »
    xsmilexforxmex wrote: »
    _DropDeadGreggie_ wrote: »
    You cannot remain vertical and get depth in a low bar squat. That's why Mark Rippetoe always says your nipples should be pointed at the floor. If you want to remain vertical, high bar squat and use front squats or zercher squats to help train your quads.

    Thanks - I don't remain vertical. I've actually had people tell me I lean too far forward O.O But compared to a body weight squat I'm not doing anything crazy from what I can tell - it's just the second I get the bar on my back my but comes up about 6 inches before I can get my chest up and hips to drive forward.

    Leaning forward shouldn't be a problem unless, you round your shoulders and the bar can roll up or the bar is not over mid foot, which can cause you to fall forward.

    I believe what you're describing is hip drive, if I'm reading it correctly, and you're doing it right, you should be pushing up with your butt first.

    This might actually be it and I'm just interpreting it wrong. I've always been told the hips should come up with the torso. I also have people who are more familiar with high-bar squats form checking me - seems to be the popular one here... I have a friend that's supposed to work out with me today - I'll have her take a video if she shows up.

  • DopeItUp
    DopeItUp Posts: 18,771 Member
    xsmilexforxmex wrote: »
    _DropDeadGreggie_ wrote: »
    xsmilexforxmex wrote: »
    _DropDeadGreggie_ wrote: »
    You cannot remain vertical and get depth in a low bar squat. That's why Mark Rippetoe always says your nipples should be pointed at the floor. If you want to remain vertical, high bar squat and use front squats or zercher squats to help train your quads.

    Thanks - I don't remain vertical. I've actually had people tell me I lean too far forward O.O But compared to a body weight squat I'm not doing anything crazy from what I can tell - it's just the second I get the bar on my back my but comes up about 6 inches before I can get my chest up and hips to drive forward.

    Leaning forward shouldn't be a problem unless, you round your shoulders and the bar can roll up or the bar is not over mid foot, which can cause you to fall forward.

    I believe what you're describing is hip drive, if I'm reading it correctly, and you're doing it right, you should be pushing up with your butt first.

    This might actually be it and I'm just interpreting it wrong. I've always been told the hips should come up with the torso. I also have people who are more familiar with high-bar squats form checking me - seems to be the popular one here... I have a friend that's supposed to work out with me today - I'll have her take a video if she shows up.

    Yeah if there's any question then just post the video. There's a form critique thread here as well: http://community.myfitnesspal.com/en/discussion/911984/form-critique-thread-post-your-videos-here#latest

    But yes you are correct, bar and hips should be rising at the same rate. Hips shooting up first and then good morning'ing the weight is dangerous and inefficient to boot.
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