Form Check Thread

[Blackjack200]

Since I seem to have a consistent need to check my form, and others have been having some questions here too, I figured it would make sense to start a thread to get everything into one place.

Let me kick things off with a "below parallel?" Squat check. When I look at these squats, I think they're probably parallel, but not below parallel, which is really frustrating because I've worked very hard on mobility and I just can't seem to get any deeper. Any thoughts or suggestions are appreciated.

Sorry the camera is a little bit tilted, my gym SUCKS in terms of having a good place to take video from, the power rack is wedged in the corner next to the Smith machine (which some idiot is always using). There is no squat rack. I need a new gym.

(195 lbs. x 5)

http://www.youtube.com/watch?v=0yA0OevdlkE

 

[Saint Nick]

This is from last night. Lost my balance on the third set.

http://youtu.be/kaz4l0I5j7k

 

[CPA]

You have some rounding in the back. My guess is that you have tight hips. try pointing your toes out a little further and open your hips. Push your butt back, not down.

 

[Blackjack200]

You have some rounding in the back. My guess is that you have tight hips. try pointing your toes out a little further and open your hips. Push your butt back, not down.

Thanks, I'll give it a shot. I think it's a mobility issue though. I'm doing goblet squats and holding at the bottom and pushing my knees apart.

 

[blackdogdeek]

Thanks, I'll give it a shot. I think it's a mobility issue though. I'm doing goblet squats and holding at the bottom and pushing my knees apart.

Maybe you should take a video of the squats with an empty bar as well. That way we can compare them to see if it's the weight that is causing any dramatic changes in form.

 

[Koing]

This is from last night. Lost my balance on the third set.

http://youtu.be/kaz4l0I5j7k

Looks better mate. I'd have the bar higher personally. Your oly shoes will help you squat deeper but your depth is not bad at all barefooted!

Koing

 

[Koing]

Since I seem to have a consistent need to check my form, and others have been having some questions here too, I figured it would make sense to start a thread to get everything into one place.

Let me kick things off with a "below parallel?" Squat check. When I look at these squats, I think they're probably parallel, but not below parallel, which is really frustrating because I've worked very hard on mobility and I just can't seem to get any deeper. Any thoughts or suggestions are appreciated.

Sorry the camera is a little bit tilted, my gym SUCKS in terms of having a good place to take video from, the power rack is wedged in the corner next to the Smith machine (which some idiot is always using). There is no squat rack. I need a new gym.

(195 lbs. x 5)

http://www.youtube.com/watch?v=0yA0OevdlkE

Some are just to parallel and others are just a tad below parallel.

Can you get a video of what your squat look like with just the bar? This is the biggest indicator of a persons mobility.

Koing

 

[Blackjack200]

Maybe you should take a video of the squats with an empty bar as well. That way we can compare them to see if it's the weight that is causing any dramatic changes in form.

Some are just to parallel and others are just a tad below parallel.

Can you get a video of what your squat look like with just the bar? This is the biggest indicator of a persons mobility.

Koing

I can tell you both that my squats with just the bar are not parallel. Before I start squatting I usually do a bunch of goblet squats and then I do the light warm up sets (45, 95, etc.) very slowly trying to get as deep as I can. It's not until the bar hits around 135-165 that I can get deep.

 

[Koing]

I can tell you both that my squats with just the bar are not parallel. Before I start squatting I usually do a bunch of goblet squats and then I do the light warm up sets (45, 95, etc.) very slowly trying to get as deep as I can. It's not until the bar hits around 135-165 that I can get deep.

Goblet squats and leg windmills for you then

Just keep working on your mobility and keep on squatting and you will be okay.

Koing

 

[Saint Nick]

Goblet squats and leg windmills for you then

Just keep working on your mobility and keep on squatting and you will be okay.

Koing

Are these the leg windmills you're talking about? I did tons of Googling last night and the day before trying to find what exactly these are...and it seems there are all types of "leg windmills". I guess these made the most sense to me.

http://www.bodybuilding.com/exercises/detail/view/name/windmills

 

[CPA]

Thanks, I'll give it a shot. I think it's a mobility issue though. I'm doing goblet squats and holding at the bottom and pushing my knees apart.

BTW, can't see the bar and head position. That could be an issue, particularly if the bar is not kept directly over the mid of your foot. Keeping the bar on your traps will make it difficult to do so.

I recommend watching this video for correct bar placement.

 

[KIAman]

SaintNick, you hold the bar so far behind you while sitting up so strait, how do you keep the bar from sliding off your back with weight?

It seems you need to either, move the bar higher up on your traps so you can remain upright when you sit down, or you need to lean more forward when sitting down so the bar doesn't come off your back.

Blackjack, your form looks pretty good but I think you aren't taking advantage of your body enough. Find a way to go a little lower and you feel such a tight stretch in your hamstrings and glutes, it will almost take you out of the hole all by itself.

I'll put up a video of me squatting no bar, and loaded bar tomorrow and you guys can give me your critiques too.

 

[CPA]

SaintNick, you hold the bar so far behind you while sitting up so strait, how do you keep the bar from sliding off your back with weight?

It seems you need to either, move the bar higher up on your traps so you can remain upright when you sit down, or you need to lean more forward when sitting down so the bar doesn't come off your back.

Blackjack, your form looks pretty good but I think you aren't taking advantage of your body enough. Find a way to go a little lower and you feel such a tight stretch in your hamstrings and glutes, it will almost take you out of the hole all by itself.

I'll put up a video of me squatting no bar, and loaded bar tomorrow and you guys can give me your critiques too.

I'm not an expert, but I did sleep at a Holiday Inn once. Actually, I didn't, but am a SS convert and believe Rippetoe's methods are the best.

That said, Nik's bar position is good, his elbows are too low. He needs to force them up so as to create a platform of the muscles that are attached to the scapula. I don't agree that he should move the bar up to his traps.

Additionally, he needs to look down at the floor, not up. His spine should be in a neutral position, that includes the spine from shoulder to head. He should focus on a spot about 5 feet in front of him.

Lastly, he needs to bring his heels in slightly and point his toes out. Shove the knees to the outside and the butt back. this will create the "hole" that he will sit into ("sit" is actually not a good word, but you get the drift). On the upturn, lift with the hips first, not the knees. You want as much action on the hamstrings as you can get.

By doing these he should be able to correct his vertical back position.

 

[Blackjack200]

Blackjack, your form looks pretty good but I think you aren't taking advantage of your body enough. Find a way to go a little lower and you feel such a tight stretch in your hamstrings and glutes, it will almost take you out of the hole all by itself.

Believe me, I feel a very tight stretch in my hammies. The problem is that it's happening too high in the squat.

 

[Koing]

Are these the leg windmills you're talking about? I did tons of Googling last night and the day before trying to find what exactly these are...and it seems there are all types of "leg windmills". I guess these made the most sense to me.

http://www.bodybuilding.com/exercises/detail/view/name/windmills

This is what I do. Do 35reps per leg. The more you do these the faster your mobility will improve.

http://www.youtube.com/watch?v=YGRom9tGnxI

Koing

 

[Koing]

I'm not an expert, but I did sleep at a Holiday Inn once. Actually, I didn't, but am a SS convert and believe Rippetoe's methods are the best.

That said, Nik's bar position is good, his elbows are too low. He needs to force them up so as to create a platform of the muscles that are attached to the scapula. I don't agree that he should move the bar up to his traps.

Additionally, he needs to look down at the floor, not up. His spine should be in a neutral position, that includes the spine from shoulder to head. He should focus on a spot about 5 feet in front of him.

Lastly, he needs to bring his heels in slightly and point his toes out. Shove the knees to the outside and the butt back. this will create the "hole" that he will sit into ("sit" is actually not a good word, but you get the drift). On the upturn, lift with the hips first, not the knees. You want as much action on the hamstrings as you can get.

By doing these he should be able to correct his vertical back position.

Being an OLifter I've never really favored the low bar SS/ rip recommended style of squatting...

http://coffeesgym.wordpress.com/2013/06/22/the-low-bar-squat-is-not-an-exercise/

Always high bar oly squat is what I teach.

Koing

 

[blackdogdeek]

I always low bar squat because the bar feels so much more secure sitting in that ridge made by the scapula and the bottom of the deltoids. I'm not a doctor or PT so I'm only guessing that is what forms that ridge.

 

[CPA]

Being an OLifter I've never really favored the low bar SS/ rip recommended style of squatting...

http://coffeesgym.wordpress.com/2013/06/22/the-low-bar-squat-is-not-an-exercise/

Always high bar oly squat is what I teach.

Koing

LMAO, I was just reading a thread over at SS discussing this article.

Rip doesn't rip it, like he normally does, just says "we do things differently".

 

[CPA]

This is what I do. Do 35reps per leg. The more you do these the faster your mobility will improve.

http://www.youtube.com/watch?v=YGRom9tGnxI

Koing

I do these too. I also use a rumble roller.

 

[Sid59]

This is from last night. Lost my balance on the third set.

http://youtu.be/kaz4l0I5j7k

Looks like you have low bar position while moving like you're in high bar position.

Low bar - head neutral looking 1-2 feet in front of you and torso angled, just like the picture for SS. Push back with you butt, knees out, don't let your ass move up before your torso.

High bar - bar higher up on traps, torso vertical on the descent and return. Knees out. Head neutral looking forward.

At least that's what I've learned from books, forums, and other coaches.

 

[Saint Nick]

I don't know what to think about the "leaning forward" comment KIA posted. I thought I wasn't supposed to lean forward? I'm not trying to be crass -- I just don't know.

Here's a video from a few days ago (the video up above is newer):
http://youtu.be/2AE-4m820L8

 

[Koing]

LMAO, I was just reading a thread over at SS discussing this article.

Rip doesn't rip it, like he normally does, just says "we do things differently".

I don't rip in to Rip. I point people to SS that I don't coach as I can't be f0cked to correct everyone that asks at the gym. It's a waste of my time. I always favor the high bar oly squat. I just let people do what they do. If it's to parallel it's all good.

Koing

 

[Koing]

I always low bar squat because the bar feels so much more secure sitting in that ridge made by the scapula and the bottom of the deltoids. I'm not a doctor or PT so I'm only guessing that is what forms that ridge.

The bar goes on your traps for a high bar oly squat. It is uncomfortable at first but you get use to it.

It's an incentive to build traps

Koing

 

[Koing]

I don't know what to think about the "leaning forward" comment KIA posted. I thought I wasn't supposed to lean forward? I'm not trying to be crass -- I just don't know.

Here's a video from a few days ago (the video up above is newer):
http://youtu.be/2AE-4m820L8

Put the bar higher on your back and just squat. Keep doing the mobility drills and it will get better over time. Stay as upright as you can but get the best depth you can. Your mobility won't improve over night but it will improve if you put in the time to do it. The more mobility you do in a given week the faster your mobility will improve.

Koing

 

[Koing]

I do these too. I also use a rumble roller.

My coach taught me these about 14yrs ago.

Koing