Squat form check.

jppd47
jppd47 Posts: 737 Member
edited December 24 in Fitness and Exercise
I can see I go forward some on the bottom. Any advice? weights starting to get heavier

http://youtu.be/YMBrAZnV31c

thanks

Replies

  • dr3wman
    dr3wman Posts: 205
    First of all, nice depth. Better then 99% of people i see. Like you said, after the first couple of reps you begin to push forward while standing up. This makes me think you are pushing too much through the toe. Push all your weight through the heel! It helps to really emphasize sticking out your chest and butt so your posture remains good and you wont feel the need to lean forward and push through your toes.
  • jppd47
    jppd47 Posts: 737 Member
    Makes sense. I do try to remind myself to stay on my heals throughout the lift.

    I noticed that at one point my hips move and the bar barley does. So I am rising my hips and not my chest, my back is becoming more parallel to the ground. Where is my weak point here?

    Ill have to remind myself to keep my chest up as well I think.
  • Hendrix7
    Hendrix7 Posts: 1,903 Member
    I noticed that at one point my hips move and the bar barley does. So I am rising my hips and not my chest, my back is becoming more parallel to the ground. Where is my weak point here?

    Core strength probably.
  • ninerbuff
    ninerbuff Posts: 49,027 Member
    Like mentioned good depth. I do sense a little more push through the toes after the 3rd rep. And I also noticed that your knees don't travel forward much. They should be going a little more forward to hit the quads more instead of the glutes. Since it's a side view and I can't see from the back, I really can tell if there's any initial inward knee movement coming out from the bottom and if you angle you ankles in. If you are, then work on keeping the knees and ankles from traveling inward.
  • JNick77
    JNick77 Posts: 3,783 Member
    I'm not sure if I'm explaining this right but push your elbows back a little, it'll help support the bar better. Checkout "So You Think You Can Squat" on YouTube.

    I think the issues you have might be related to a need for improved strength in your lower back and hamstrings. After your squat work, dedicate at least 2 to 3 exercises to lower back and hammy work (posterior chain). Good Mornings are really good, Romanian Deadlifts, Pull-Throughs, and Back Hyperextensions are all good. Walking Lunges will help with your quad strength and if you take a long and deep enough stride it will also hit your glutes and hamstrings. You probably don't need much additional quad work, maybe one additional exercise. If you're doing sets of 5 on the squat, take like 60% to 70% of your 5RM and do two sets of maximum reps.
  • rward007
    rward007 Posts: 32
    Better than my squats for sure. I once read that using a shoe like a Chuck Taylor or basically anything with a fairly flat and unsupportive sole is better. I notice that when I do my squats in my running shoes that it tends to push my foot forward on to my toes making it more difficult to push through the heel.
  • jppd47
    jppd47 Posts: 737 Member
    Thanks for the replies.

    I focus on keeping my knees out, I'm afraid of knee injuries.

    Im doing strong lifts 5x5
    I add 3x8 Goodmornings on bench days
    and 3x5 power cleans and jerk on deadlift days

    Im using a thinner cross training shoe with a pretty flat heal to toe section.
  • iluvmyortiz1122
    iluvmyortiz1122 Posts: 14 Member
    Better than my squats for sure. I once read that using a shoe like a Chuck Taylor or basically anything with a fairly flat and unsupportive sole is better. I notice that when I do my squats in my running shoes that it tends to push my foot forward on to my toes making it more difficult to push through the heel.

    This is what I wear. Before I got my chucks, I just did it barefoot and it made me REALLY conscious about keeping on my heels and not on my toes. It's a lot harder than it seems, for me anyways.

    I can see you starting to travel forward, keep your chest up and out. Also, one big thing for me is breathing. I have to take a big breath going down and let it out coming up. That gives you an extra oomph to push yourself up from the squat.
  • JNick77
    JNick77 Posts: 3,783 Member
    Thanks for the replies.

    I focus on keeping my knees out, I'm afraid of knee injuries.

    Im doing strong lifts 5x5
    I add 3x8 Goodmornings on bench days
    and 3x5 power cleans and jerk on deadlift days

    Im using a thinner cross training shoe with a pretty flat heal to toe section.

    Good to see you do Good Mornings. I'd add at least one more set and do them every day you squat. Additional hamstring and lower back would be really beneficial to you too.
  • Going4Lean
    Going4Lean Posts: 1,078 Member
    bump
  • jaweiss1
    jaweiss1 Posts: 71 Member
    Lots of good comments on your form. I think it looks good, nice work.

    It looks like you can stand to gain some muscle on your legs and butt. Try eating more of a surplus on days you squat/deadlift, especially protein, to take full advantage of the stimulus you are applying with the stronglifts program.
  • jppd47
    jppd47 Posts: 737 Member
    Update.

    Moved up to 210 today. Focused more on staying on my heals and chest up. Some what of the same results. I was moving to my mid foot and washable to correct that.

    My knees are good, had my buddy watch to see if they were moving inward. I only pushed up 4 reps one set. But was planning to stay at this weight anyway till I can strengthen my back to hold the weight better.

    thanks for the replys
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