squatting form

rawdon
rawdon Posts: 8 Member
edited November 28 in Fitness and Exercise
Hi
I’m a 61 yr old male 73kg and 177cm
I’ve exercised all my life, mostly cardio with some strength work focussed on cycling
Recently (12 months) started weight training now on strong lifts (5x5)
Doing 3 alternate days but still doing a lot of cardio 6 hrs a week (part time spin and aerobic step instructor) I’m finding that squatting over 65my form goes any advice please tried reducing and building back up not sure if it’s a mental thing other aspects of stronglifts seem to progress reasonably ok
see attached link to video
https://youtu.be/vGYeT1kvfmY[/url]kg

Rawdon

Replies

  • rawdon
    rawdon Posts: 8 Member
    thats 65Kg !
  • Emirena
    Emirena Posts: 34 Member
    Looks quite good, except you are moving your torso a little too much. Keep it at the same angle that it should be at when you are at the deepest point of the eccentric portion. It does look like you're getting good glute activation as you straighten up after each rep, but that's not necessary and may hinder heavier lifts.

    Try not to move your neck and look at your feet when walking out.

    Perhaps putting your feet a little forward more when you unrack so that the bar is over your lower body will help, too. make sure upper and lower body are lined up at that point.

  • Cherimoose
    Cherimoose Posts: 5,208 Member
    The bar always needs to stay directly over the center of your foot (your center of gravity), but it's moving forward of that (dangerous) partly because you're lowering too fast. Slow your pace a bit so you can feel if the bar is over your center, and have better control. What will help with that is to replace the spongy running shoes with hard-soled shoes like Converse, or squat in socks. Also, if you're looking in the mirror, don't. It's easier to feel your positioning when not looking for visual feedback. :+1:
  • VUA21
    VUA21 Posts: 2,072 Member
    edited September 2018
    I had/have the same issue (not as much weight though - 65kg that's freaking awesome!!!!). What worked for me was to lower the weight a bit and incorporate front squats per a trainer recommendation, after a while I got better at form.

    Also, as previously mentioned - ditch the running shoes. I squat in just socks now.
  • erickirb
    erickirb Posts: 12,294 Member
    Torso bend looks more like the form in low bar squat, but you are doing high bar. try keeping your body more upright, or change the position of the bar to lower on your back... either of those may fix your form issue.
  • Chieflrg
    Chieflrg Posts: 9,097 Member
    edited September 2018
    Emirena wrote: »
    Looks quite good, except you are moving your torso a little too much. Keep it at the same angle that it should be at when you are at the deepest point of the eccentric portion. It does look like you're getting good glute activation as you straighten up after each rep, but that's not necessary and may hinder heavier lifts.

    Try not to move your neck and look at your feet when walking out.

    Perhaps putting your feet a little forward more when you unrack so that the bar is over your lower body will help, too. make sure upper and lower body are lined up at that point.
    erickirb wrote: »
    Torso bend looks more lnoike the form in low bar squat, but you are doing high bar. try keeping your body more upright, or change the position of the bar to lower on your back... either of those may fix your form issue.
    This & this.

    Well did.

    If you prefer high bar, then keep your torso more upright.

    If you prefer your torso at the angle posted in vid, drop bar down a few inches under the spine of the scapula where it locks well for most people.. This seems more natural to you as of now, but it's strictly preference.

    The idea is to keep bar over midfoot for balance and optimal positioning.

    I would also add two thongs on set up.

    1. Move in deeper and more directly under bar to when you unrack, it's a simple squat straight up and not lean back over midfoot.
    2. Steady the weight before walking out the weight. You don't want it bouncing around loosening up your back on walk out.

    On the squat it appears you are slight rushing the reps. Be deliberate and pause to perform the valsalva maneuver. To be picky, keep chin tucked and neck in neutral position simular to first rep.

    What you do very well is setting your knees forward and out on the first third of the decent and keep them there throughout. All in all your squat is very good and if you make the adjustment I spoke of earlier you will progress more efficiently.

    Also I wouldn't suggest lifting in socks. One wants a well supported arch when squatting. You would be better off in lifting shoes or converse if you prefer that route.

    Good luck and I look forward to seeing your progress.


  • climberbry
    climberbry Posts: 22 Member
    I second the unracking. Go to 2:30 in this video https://www.youtube.com/watch?v=FpzwHUKO91g He talks about pressure and positioning when unracking.
    I also second the back angle. Need a more upright back. First rep was pretty good for a highbar squat. But, you're "clamshelling" a bit on the others. Stay tight and flexed in the core. A mental cue would be to put more weight on your heels and push with your heels as you come up. Good head position and foot angle. Keep it up!!!
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