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.
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
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.
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.
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
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
>no buffalo bar
>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.
It didn't help forsure
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.
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
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.
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
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.
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.
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.
Im gonna have to admit, im very impressed. Depth looks very good, no goodmorning and no rounding. Keep doing what you do anon.
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
You will stay more or less upright depending on your proportions, but you get the idea...
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.
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!
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.
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
Did you not see my picture?
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
your bar position is low bar, you should look like the rightmost picture.
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.
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.
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
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
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
I think because I wasnt progressing so I started over, now im too weak to go back to where I was
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
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.
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.
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?
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
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.
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
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.
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..
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
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.
40 or 50kg is literally over double what he is repping now lol
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
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.
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.
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.