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Hey guys. I posted here like 2 weeks ago...
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You are currently reading a thread in /fit/ - Fitness

Thread replies: 136
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Hey guys. I posted here like 2 weeks ago with some squat form videos and got bashed hard because I didn't have the greatest form. So I tried to take the advice and I recorded a quick set today and wanted to know if you guys think it is any better. I just wanna make sure I won't injure myself down the road. Any advice is appreciated, thanks much.

Old Videos:
https://www.youtube.com/watch?v=RMB4Qhw8TwY
https://www.youtube.com/watch?v=yTc9Kub7Glo

Today's Video:
https://www.youtube.com/watch?v=wp1Brrf6XgQ
>>
You're too high
>>
Stance looks much better, but I think you might be arching your back a bit too much, kinda hard to tell.
>>
That squat form was even more gay than watching kai greene raping a water melon
>>
>>35531827
dude these are squats, not fucking barbell twerks.

Stop sticking your ass way out like a girl. Learn how to brace your core and keep your back straight on the way down.

You are going into an excessive lumbar arch to exaggerate sticking your ass out on the way down.

Also, not to depth, no weight whatsoever, and medial ankle collapse of your right foot.. Get some arch supports
>>
>>35531915
I have arch supports in
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>>35531930
hmm, okay, i think its the fact that your shoes are worn on the inside. Its much worse in the before pic
>>
>>35531827
>herewego.jpeg

1. Too high by a couple inches, but hard to see

2. record at an angle so that we can see more than just your ass and knee position.

3. It looks like you're arching the hell out of your back. Keep a strong neutral spine, and don't be afraid to drop your gaze below horizontal if it prevents you from bending sharply at the neck.

4. I would strongly encourage you to stop worrying about your form so much and add some weight to the bar. It's not that hard. do 20 sets of 5 with the empty barbell, film every set, and watch each video closely between sets to see what's up with your form. Aim for the crease of your hip to be below the bottom of your knee, your knees to point (roughly) in the direction of your toes, and a fairly straight back. You can get up to a 300lb squat with not much more detail than that.
>>
>>35531827
might want to learn form with some weight on the bar. You need to go lower, its probably a hamstring flexibility issue which is very common.
>>
>YLYL: God edition
>>
start stretching.

looks like your whole lower body has shit mobility and you probably have a weak core as well. everyone above me pretty much said everything that needs work
>>
>>35531961
>hamstring flexibility issue
>with squats.

No anon, no.

This is just bad cuing from whoever taught him to arch like a fag
>>
>>35531827
It seems like you did absolutely no reading and did not watch any videos. You squat exactly like my friend who said he knew how to bench, squat, press, clean, etc. but had no fucking clue.
>>
>>35531961
>hamstring flexibility issue
I dunno who started this retarded reasoning, but it's just wrong. I've seen popular Youtubers discuss it too.
>>
>>35531953
Oh you think my neck is up too far? Like I bring my neck up? Yeah I gotta keep that neutral. Won't happen again
>>35531961
Did I not reach parallel every time? My therapist told me ass to grass is what got me my knee injury to begin with. Well explosive as to grass that is
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>>35531827
>no box
>no chains
>no bands
>no buffalo bar
>no wraps
>no chucks
>no pants
>no chalk
>not on gear
Sorry kid, I only talk world class. You need to hop on gear if you want to go to war with me.
>>
>>35532017
I saw some videos. Notably I saw Jason blahas squat video. He explained it clearly to me
>>
what the fuck, just cheked out your cam00305 video, that seemed pretty dam good.
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>>35532154
I went down to fast there. That's how you screw up your knees. I just wana be careful but I wana succeed
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>>35532275
the strech reflix doesn't chew up your knees, buckling does. can someone else watch his cam00305 video and go over it?
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>>35532275
> I just wana be careful but I wana succeed
nigga you have been working on your form and squatting 65 lbs for about a year now, good fucking luck succeeding.
>>
Dude that's why I'm here. I'm here to make sure I dont injury myself and go forward. I had a shoulder surgerycso I'm careful there and tendinosis in my knee
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>>35532427
>tendinosis in my knee
>squatting

?
>>
Your previous squat videos (from a year ago+) look a lot better than the bullshit you just posted

Why are you all of a sudden avoiding depth?
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>>35532063
>Did I not reach parallel every time
u did but u make no gains with that shit. did u read the sticky?
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>>35531827
Why are you sticking out your ass op? Stop that.
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>>35531827
L O W E R F A G G O T
O
W
E
R

F
A
G
G
O
T
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>>35532485
It didn't help forsure
>>35532502
My therapist told me 90 degrees is all I need. My sticking point is actually at 90degrees when I've went ass to grass all my life. Trying something new.
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>>35532563
I'm bending at the hips instead of bending at the knees. Its easier on the knees and implements more hip action
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>>35532719
Ok bro I can see you know what you're doing.
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>>35532737
Well no but am i wrong with that?
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>>35532719
are you doing highbar or lowbar? watch alan thralls video, if highbar you break at knees first, if low break at hips.
>>
https://www.youtube.com/watch?v=QhVC_AnZYYM
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>>35532776
I do lowbar not high
>>
It's not the worst. You're overdoing the sitting back. Feel like your ass raped my eyes. I wouldn't worry about going lower if you don't feel comfortable- there's lots of solid arguments for every depth position. I go deeper but it's gotta be what feels right for you.
Meanwhile I got the feeling you were just eh I'm squatting. Don't be oblivious! Not so much arch; neutral neck; are you conscious of how your holding bar? Feel tight everywhere? Bracing and breathing correctly? Pay attention to these things. Good luck
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>>35533061
Thanks for the advice. Idk how to now arch so much desu. And decently tight. Are my shoulders/arms in the right spot?
>>
Your hands look good actually. If anything come in tighter. Again go with what feels right right for you. Same vein, experiment with bringing elbows more forward. You seem a little too internally rotated. Arch could be a result of your present posture-ask your physio if you exhibit anterior pelvic tilt- if so there's tons of ways to realign. Do front squats too. No arch in those puppies. Key is you have an acceptable squat so keep squatting and squatting adjusting. Technique improvement never ends for no one.
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>>35533315
Appreciate the advice. What do you mean by bringing elbows more forward? And yeah I have a bit of APT but I think i excessively use it in the squat which i gotta work on. What I do is, break at the hips. I think thats what makes it look like that. Is that necessarily wrong or incorrect? I really worry about my knees, so I wanted to implement more hip movement instead of knee ones
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>>35531827
Im sorry brah bit shitty AS the last time

Never gonna make it
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>>35533502
fuck you
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>>35533381
Your elbows are pointing back. Rotate at the shoulders so they point straight down and are parallel to side of body. As for knees, don't think you have to squat. Plenty of alternatives.
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>>35533510
In the rippetoe video right here
>>35532804
the guy he is training looks like his elbows are back too arent they?
>>
Not deep enough. When you add weight you won't be able to stay so upright for so long. Bending more at the waste will allow for more hip drive which you will also need with more weight. Looking down at a 45 degree angle or more will help you berne your hips and maintain that back angle as your drive up. You should still try to keep your chest up, this is vital for bar position.
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>>35533635
Your elbows are fine since your are low bar squatting with a thumbless grip. They should be up in order to raise your rear deltoids so the bar will be trapped by them.
>>
Your squat is the most autistic, campy looking piece of shit I have ever seen. Looks the same as the last time.

Jesus christ, you look like a twink ready to get ass fucked.
>>
>>35531827
Ditch the lowbar, embrace the high bar squat.
>>
This is now a form check thread.
r8 my form guys:
https://www.youtube.com/watch?v=2Xc7kvKRryQ
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>>35535860
was that highbar? i couldn't tell from the camera angle, if it was your elbows were too flared out
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>>35535955
its kind of a hybrid, went from squatting low bar not too long ago.
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>>35533904
only rippetoe advices this. every other low bar squatter will tell you to point your elbows down/neutral because otherwise you will round your upper back.
>>
>>35535860
looks like two separate movements there mate.
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>>35535860
your knees should find their place at the beginning of the movement and should not move forward anymore. note that I'm not talking about knees behind toes thing, your knee goes all over the place at the bottom. read about terribly useful block of wood.
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>>35536026
Using more hamstrings initially, then im switching to more quads later on.

>>35536037
Yes, ive realized that myself. Gonna start correcting that.
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>>35535860
Im gonna have to admit, im very impressed. Depth looks very good, no goodmorning and no rounding. Keep doing what you do anon.

Rate mine

https://www.dropbox.com/s/lj10n88o3qz317h/20151204_2332341.mp4?dl=0
>>
>>35536092
Looks very nice big guy. Solid pause!
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>>35536154
315 ezpz

>big guy

Yes, im like 270 bodyweight ;_;
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>>35536092
That's pretty solid dude. Good work.
>>
>>35536154
>>35536184
thanks brehs
>>
>>35532719
1 thing to bend at the hips and another to make a fucking stripper booty

Like... Why is this so fucking hard for you? Sit down, and stand back up with a NEUTRAL spine
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>>35531827
Your squat form is still pretty bad.
1- Widen your stance
2- Go deeper
3- Extrarotate your knees and feet more
3- Your back has to be flat and you dont have to look like donald duck
4- You have to feel comfortable, but you dont look like you are.
5- Your back shouldnt become stratight at the end of the motion with low bar squats, otherwise all the weight will be on your arms. You cant allow that with real weights.
6- I think you should flex your pelvis a little more, but in order to be sure i'd need to see you from the side
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You will stay more or less upright depending on your proportions, but you get the idea...
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>>35532868
Kk
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>>35536348
Didn't rippetoe suggest nipples towards floor? I can hit the gym in an hour or so and record a few warmup sets for u guys if ud like to see if its any better
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>>35537451
>35537451
i squat highbar, and i never heard of this nipples to the floor shit
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>>35531827
Quit squats probably. You already fucked up your knees at one point and the form in your vids looks like you're going to fuck up your knees.
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>>35537952
Actually I take that back I just watched the new one it looks alright. Do a side video with similar form.
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>>35537451
dude, what is your problem? Why wont you just squat what feels comfortable to you? Dont let your back round and dont let your ankles and kneeps collapse BOOM you got a SAFE way of squatting

You been at it for over a year, i seriously dont get it.
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Can I get some feedback on my squat?

its a PR - 100kgx5
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>>35538027
>parallel
>socks
>wide ass powerlifting grip

not gonna make it
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>>35538042

I have a pl meet this May, actually
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>>35538049
you really gonna do wide stance wide grip parallel and only hit like 120-125kg in a meet?
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>>35538057

Yep! The weightlifting club I go to is nice - its all about improving yourself rather than competition. Theres a 76 year old guy there who does meets (pic related), this one girl who has a total of 110kg - its more like a group of friends/family than some big impersonal organisation.

its all about the taking part and stuff - everyone gets some credit no matter how small their numbers as long as they do their best.

its fun! you should try it sometime!
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>>35538027
if I were you i'd make these improvements.
1. grip closer together to keep upper back tightness.
2. right now it looks like a lowbar squart with high bar positioning, so I don't know if youre trying to do HB or LB.
2a. If highbar, keep your torso more upright.
2b. If lowbar, break at the hips first and sit back further.
3. deeper, m8.

it wasn't particularly good but wasn't the worst squat ive ever seen either.
>>
OP here. Re-did a video today. Tell me if this looks any better, thanks

https://www.youtube.com/watch?v=S_nmKR5dFiM

There is 2 sets in here
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>>35538924
just get an actual fucking coach to help you instead of posting videos from the worst possible angle in order to ask advice from people who don't actually lift

it's like your entire life is wrong and backwards from the way you squat to the way you take videos and post them on an irreputable anonymous fitness forum
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>>35539172
only people i know..
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>>35539390
people will pretend to like you if you're paying them for a service
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>>35538027
>8
yeah, quit lifting
>>
>>35538924
lol dude ditch those ugly ass shoes

These videos actually put me in a shitty mood goddamn
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>>35538924
Just hold the bar normally man...
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>>35538924
Did you not see my picture?

>>35536348

You widened your stance a tiny bit but thats it. Fuck rippetoe, hold the bar normally and do as the picture shows. Quit hyper extending your spine fucking hell
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>>35540277
>>35540243
>>35540226
I dont understand what I did wrong,. I fixed my form in that video I dont have the butt wink as much and kept a neutral neck plus elbows down more
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>>35531827
lmfao anon you're retarded

the bar is over your heel ffs just hold your fuckin' torso straight you dumb fucker
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>>35540369
your bar position is low bar, you should look like the rightmost picture.
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>>35540369
so if its all good then why are you still here? I dont know why you came in here in the first place or never fucking progressed if you feel like your form is good.

https://www.youtube.com/watch?v=RlQai-YZbL4

This looks a lot better than it is now, you actually got worse with time. And its not like you were experimenting for a week or something nope, its been since march 2014 ffs.

You have been WASTING time, so much time. You could be repping almost 315 at this point but you been fingering your asshole for criticism on fit.

Just squat the way that feels comfortable for you, but DONT let your back round and dont let your knees/ankles collapse. And make sure your depth is good. There is fucking nothing else to it.
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>>35538027
are you using the bounce to get out of the hole?

it kind of looks like you're braking the descent with your knees instead of tightening your hamstrings and let the stretch reflex bounce you out of the hole

overall, your form is good, nothing that sticks out as atrocious, you don't look very comfortable, though
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>>35540442
Well yeah, I am lowbar squatting because it is easier on the spine and better for you
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>>35532669
>90 degrees
Anybody telling you to stop here probably doesn't understand the mechanics of squatting
>sticking point is actually at 90 degrees
EVERYBODYS sticking point is here. It's the least advantageous position
It's easier to get out of the hole than to power through this
>>
>>35540471
Well in my defense I had a shoulder surgery 4 months ago. So you think the bar needs to be down more?
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>>35538115
he has long femurs from the looks of it

the bar positioning on his shoulder in relation to depth is irrelevant in and by itself, as long as his weight is placed over the mid foot (which it seems it is)

different body morphology will affect the way people squat, same goes for grip

he has long arms, making it hard to take the grip you suggest without his elbows taking a hit with the weight

look at the guy who's performing the movement before prescribing something you've read somewhere
>>
>posting videos from the back
Fucking why?

Read this
>>35537998
Your form was fine in your videos from ~a year ago
Why did you change it up?
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>>35540543
WHAT

Highbar is easier in the spine... Holy fuck you really are one uneducated faggot...
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>>35540543
>implying leaning forward making the weight hang off your lowerback rather than letting the weight sit ONTOP of your hip is healthier
>>
>>35540681
I think because I wasnt progressing so I started over, now im too weak to go back to where I was
>>35540698
That isnt what physiology textbooks say. Highbar compresses the spine more than lowbar and you can lift more with lowbar. Plus if u check out my earlier videos ive always done lowbar
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>>35540736
>that isnt what rippetoe says
>>
Dude i swear you're here to troll...
>>
>>35540736
>wasn't progressing
I really doubt it was anything to do wit hthe technique in those videos
>>
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>>35531827
Your stance is too close by about 4 inches, your feet should point out a bit more (10-30 degrees more) and your spine is hyper-extended too much at the top of your stance.
Work on those things- with a wider stance you will be more upright and move more weight, and you won't look like a supreme faggot.

You look gay as fuck; it's almost as if you want us to fuck your ass.
>>
>>35540765
fuck off
>>35540911
I re did it with a bit of a wider stance right here
>>35538924
thoughts?
>>
>>35541026
No you fuck off, whenever any of us tells you what to do you argue with it and tell us your fucking SS Rippefuck book says otherwise or wahtever.

You know just as well as me that coming on here ATLEAST twice, yes i was in your previous fucking thread wont help you progress.

Its not a matter of technique it seems, just dedication. Now stop shitposting and wasting our fucking time.
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>>35541068
I am here because I wanted to get help
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>>35541251
With what exactly dude?... we've told you so many times what to do. Wider stance (If thats not comfy then dont...), dont hyper extend your back and go deeper. What else is there?
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>>35541311
And i posted a new video of me doing that
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>>35541251
Read tihs post:

>>35537998
>>
Im done, im out. I have tried.
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>>35538924
widen stance a little more, put the barbell on the scapula (not over it) right under the horizontal bone you feel if you touch it.
Do those things and record yourself from the side
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>>35541334
Then why is everyone saying what im doing is so wrong and bad if im not rounding my back and my ankles are in a good position?
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>>35541867
You're hyper extending your back...
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>>35541923
Not in my latest video, did you even watch it?
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>>35541999
Really? From that angle? Suck my cock dude
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>>35542088
Blocked.
>>
>>35538924
yeah this is still horrid. even from this angle i can see that the bar is over your heel, and moves back about an inch from the up position to the down position.

- you're rom is not deep enough, you're well above parallel
-your feet aren't far enough apart (your HEELS should be SHOULDER width.) really, your feet can't be too far apart. if you go heavy, i bet you get a horrendous hip pain, that's because keeping your feet so close together causes your pelvis to apply pressure to (impinge) your adductors.
-you're still doing that stupid thing with your lower back (placing it into extreme lordosis, starting at about a quarter-squat). you should try a high bar squat, because that back position would feel really really wrong with the bar up on your neck. i suspect you need to do some sit-ups to build enough core strength to hold yourself in place, that may be why you developed this weird-as-all-fuck positioning. or maybe try squatting down with no bar at all. maybe you're trying to balance the bar by flexing your back that way. that's wrong, you need to bend forward at your hip to balance the bar, keeping your back completely straight... like you're rendering a japanese gesture of honor.
-you're stupid and i hate you, get off my internets and get a coach before you severely snap your shit up.
>>
>>35542533
On my screen it looks like my feed were shoulder width apart.
Yeah I think i just have low core strength but it should fix itself over time.
I also live in the boonies in southern america, there arent really coaches here so thats why im on here asking. The back thing is the biggest problem you think? Because it might look bad but idk if it really is cuz im bending at the hips and this is what happens. I dont wanna bend at the knees
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>>35542569
https://www.youtube.com/watch?v=QhVC_AnZYYM

look at the floor is probably a pretty good cue for you. i can't imagine you could point your nose at the floor very easily with the way you've been positioning your lower back.

"point your nipples at the floor" too.

sometimes it's difficult to intuit the correct form. it looks like you read "barbell squat, put the bar near your shoulders" and then just went to town. probably if you took it really slowly, you'd land on the right form, but you're not going to and this will hurt you. just watch the video and don't hurt yourself, idiot.

you can probably breathe too, while squatting with your form. you should not be able to exhale when you're lifting near your max. you should instinctually feel compelled to hold your breath, if you're doing stuff right.

also everyone else is sort of right, you should probably just high bar, or in your case leg press. you might be too stupid to squat, bud. sorry.
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>>35531827
Hyperextending back.
This will fuck up your back.

Also, put some weight on the bar.
You can't show squat technique with barely more than the bar.
C.o.m. matters.
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>>35542810
I dont wana be too stupid, thats why im here because I need help. I watched this video twice since yesterday and I felt like I did all of this. Is the form I have better for highbar? Because Highbar hurts me and it makes me think its going to hurt my spine plus ive low barred for years, even in my old videos but I was better then..

>>35543110
Thought i was suppose to start over to show squat form? Or with actual weight on the bar would be better to be shown wouldnt it because that would put my form more into place
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>>35543358
Starting over doesn't mean starting at an empty bar.
You can start over with 40kg or 50kg.

Squatting with an empty bar doesn't do shit, neither for gains nor for technique.

Don't extend your back, just tighten your core and keep your whole trunk straight.
>>
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>>35543449
40 or 50kg is literally over double what he is repping now lol

>>35542454
kek'd
>>
>>35543449
Yeah so keep doing what Im doing but put on more weight then really see what the form is like? Because Im sure I cant do that crazy back shit with a decent weight on the bar and itll fix itsself wont it
>>
>>35543739

It might.

But I have seen some fairly heavy squats done with ridiculous lordosis.
>>
>>35543779
Isnt that better than ridiculous rounding?. Also what should I stretch or whatever to perhaps help with that issue?
>>
>>35543877
bump
>>
>>35543877
bump
>>
>>35543877
bump
>>
>>35543877
It's just as bad as too much rounding. You probably don't have a "stretching" issue. You have a faulty movement pattern. You look very segmented.

You want to move your hips and your knees at the same time. When you push you hips back first it sets you up for that lordosis we all see. What will happen when you put weight on is you will fold forward because you can't stay as tight and you will end up doing a squat-morning. When you put weight on the bar, I'm willing to bet your hips come up first.

Your pelvis needs to stay neutral, maybe a little anterior tilt, but what you have now is too much. Think about making your trunk solid. Breathe into your stomach and engage all your abdominal muscles. Push the air into a 360 degree "belt". This will help with the lordosis. When you engage all your abdominals, especially your tranversus abdominus you force your pelvis to stay neutral. Which will force your back to not extend as much. Then move hips and knees at same time.

Watch anything by Chris Duffin he is a squatting expert 4xBW at 220. Dude is a monster. His squat tutorial he did with Mark Bell is a solid video.

Keep it up though. We're all gonna make it.
>>
>>35543739
>itll fix itsself wont it
Nope.jpg
>>
https://www.youtube.com/watch?v=PKvrg7Z-Dxk

If anyone's still in here, pls check.

Coming back from an summer injury. I've just been stretching since then.
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>>35531827
I had a lot of troubles with my squat form, and here's how I fixed it. Give this a try and see if it works.

Get an empty bar, to the side of a mirror. Over arch your back and hollow it - exaggerate how to do it incorrectly. Then, find the perfect sweet spot in between (for me, touching my knees to my stomach solidified this) and slowly add weight.

I wasn't using my core when I first did squats, so don't forgot that it's not only your legs/glutes. Sincerely hope that helps you anon.
>>
>>35545480
Doesn't look bad. You just cut a couple of reps high towards the end
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>>35545576
For sure. Thanks man.
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>>35545317
Do you think chris duffin can teach the squat better than jason blaha? Wanting to learn lowbar
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>>35545637

Duffin is a much smarter man and a much more accomplished lifter than Blaha. They're both crazy, mind you, but one is crazy successful.
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>>35545637
Chris Duffin is infinitely better than Jason Blaha, it's practically insulting to Duffin that you're comparing a shitty lifter like Blaha to him.

Duffin has way better videos and way more informative videos than Blaha too.
>>
>>35545637
I don't know anything about Blaha. But I know Chris Duffin is stupid smart about training and teaching people how to do this shit.
>>
>>35545637
Take some notes anon.

https://www.youtube.com/watch?v=U5zrloYWwxw
>>
>>35538924
Try to sit in between your legs, back straight, tight abs, elbows directly under the bar.
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