Please check my squat form

[MegaVovaN]

http://www.youtube.com/watch?v=4FWRretRQ2M

Eh, should have filmed from the side too...But I keep my back straight.

 

[presidentender]

It looks like you could use some core work, since you seem to be having a little trouble keeping things balanced. Nice depth.

 

[MegaVovaN]

My depth is actually limited by the thing I squat in (one time I hit it with the bar, and you can hear metal sound).
Can you give an example of how to work the core?

 

[gramboh]

As you know from reading Rippetoe you shouldn't walk the weight back into the uprights as it's dangerous. I think the way that rack is supposed to work, you want to face the other way and step back out of the uprights if you are comfortable you will not fail, having to worry about dinging the bar on the stoppers which are too high might be affecting your mind. Is there a power rack you can squat in there? That's what I use, with the helper bars set on 3. I don't know enough to comment on form or core, are you holding a breath the entire rep and squeezing everything (ass, back, abs)?

 

[MegaVovaN]

Yeah, walking it backwards is bad. But otherwise I'll be staring at a mirror...hmm.

Yeah these stoppers are too high, and there is no squat rack.

This was last set, so it's possible I didn't squeeze everything...but I did hold my breath (not sure about that lol).

 

[BlahBlahYouToo]

i think you're going too low but what do i know. i go slightly past parallel.
all i know is you're going lower than i am, but you have much less weight on. i highly doubt you'll be able to keep that up once you tack on some real weight.

 

[purbeast0]

Originally posted by: BlahBlahYouToo
i think you're going too low but what do i know. i go slightly past parallel.
all i know is you're going lower than i am, but you have much less weight on. i highly doubt you'll be able to keep that up once you tack on some real weight.

lower is better. if you are putting on more weight but not getting the full ROM you aren't really helping yourself as much as you would if you lowered the weight and got full ROM.

OP, i am no squat expert by any means (cant even do em right now cause 2 messed up discs in my lower back) but when I was doing them I would try hard to not point my knees out. to do this i just had to make sure that my feet were pointing straight infront of me instead of out to the side somewhat.

:thumbsup: though on the depth. you do them properly depth wise. i hate seeing guys at the gym put on 315 and hardly move up and down.

 

[gramboh]

From what I've read, feet straight in front isolates the quads and takes out the glutes/hamstrings/adductors from the exercises (somewhat), while feet out (say 30degrees) with knees following feet always is the position which recruits the most muscles in the exercise. For depth, your hips should pass your knees or you aren't doing a full squat, parallel isn't when your femur is 90degrees to the ground, it's when the hip joint is parallel to the knee (your femur would be slightly 'over' parallel to the ground at that point).

Mega, can you walk the bar out back past the rack and just squat out there? Assuming you are ok and not worried about getting stuck in the bottom.

 

[presidentender]

Originally posted by: purbeast0

Originally posted by: BlahBlahYouToo
i think you're going too low but what do i know. i go slightly past parallel.
all i know is you're going lower than i am, but you have much less weight on. i highly doubt you'll be able to keep that up once you tack on some real weight.

lower is better. if you are putting on more weight but not getting the full ROM you aren't really helping yourself as much as you would if you lowered the weight and got full ROM.

OP, i am no squat expert by any means (cant even do em right now cause 2 messed up discs in my lower back) but when I was doing them I would try hard to not point my knees out. to do this i just had to make sure that my feet were pointing straight infront of me instead of out to the side somewhat.

:thumbsup: though on the depth. you do them properly depth wise. i hate seeing guys at the gym put on 315 and hardly move up and down.

Amen to that. I can squat 700 pounds... for half an inch . Anyone else want to know how low to go? Watch OP's video. It's right.

As for core strengthening, you're doing it, just by squatting. Add deadlifts and standing military press. If you still don't feel quite right, do side bends with a dumbbell in one hand.

Edit: foot and knee direction does change things. Given the weight you're working with, now is the best time to experiment and find out for yourself just how things change. We can describe it for you, but actually feeling which muscles are and aren't contracting will be a much better learning experience.

 

[HN]

a good way to tighten up your midsection during reps is:
1. exhale
2. tighten abs
3. with abs tightened, breathe in
4. keeps abs tightened and hold breath

now do your rep

 

[MegaVovaN]

Yep, I can walk out of the rack. I am yet to get stuck on a squat rep....
As for knee/foot, I am still experimenting with this.
And I will keep my breathing right in future.

 

[BlahBlahYouToo]

Originally posted by: MegaVovaN
Yep, I can walk out of the rack. I am yet to get stuck on a squat rep....
As for knee/foot, I am still experimenting with this.
And I will keep my breathing right in future.

i find i can maximize my ROM without joint pain by angling my feet out about 30 degrees, and my knees following it.

 

[KoolDrew]

Originally posted by: BlahBlahYouToo

Originally posted by: MegaVovaN
Yep, I can walk out of the rack. I am yet to get stuck on a squat rep....
As for knee/foot, I am still experimenting with this.
And I will keep my breathing right in future.

i find i can maximize my ROM without joint pain by angling my feet out about 30 degrees, and my knees following it.

Yup. The most important thing is ensuring your knees follow your toes.

 

[Riverhound777]

From what I can tell it looks like your stance isn't wide enough. Widening it may help with the stability. It also looks like your knees may be going forward too much. Your hand position is also incorrect. You should use a thumbless grip and have your wrist straight. This is just my view though after reading through Starting Strength and watching a lot of other videos. I'm sure my form is just as bad

 

[presidentender]

I just realized: we can't see your feet! Do your heels come off the ground at all?

 

[zebano]

Haven't watched the vid. My knees were coming too far forward and I found the best solution is to be sure your weight is on your heel, not the balls of your feet. (very unnatural for me).

 

[MegaVovaN]

Yeah, I plan to make 2 more clips next time I'm there, front+side. And do thumbless grip.
I'll ask the guy to fit feet in the video as well.

Not sure if I came off my heels...

 

[BigPoppa]

Tighten your core up as HN suggested. Push out with your knees to prevent the wobble. Push through the heels. Depth looks great.

 

[tidehigh]

slow down and concentrate on being more stable. keep your eyes fixed on an object directly in front of you at (standing tall) chest level.

 

[Cerpin Taxt]

Originally posted by: MegaVovaN
Yeah, walking it backwards is bad. But otherwise I'll be staring at a mirror...hmm.

What do you think the mirrors are there for in the first place? lol...

 

[MegaVovaN]

Originally posted by: Cerpin Taxt

Originally posted by: MegaVovaN
Yeah, walking it backwards is bad. But otherwise I'll be staring at a mirror...hmm.

What do you think the mirrors are there for in the first place? lol...

To make gym room look more professional. I've read Starting Strength and it says I should not look in the mirror, but instead develop a kinetics sense, so I can tell where weight is, what position I am in, etc.

 

[Koing]

Originally posted by: KoolDrew

Originally posted by: BlahBlahYouToo

Originally posted by: MegaVovaN
Yep, I can walk out of the rack. I am yet to get stuck on a squat rep....
As for knee/foot, I am still experimenting with this.
And I will keep my breathing right in future.

i find i can maximize my ROM without joint pain by angling my feet out about 30 degrees, and my knees following it.

Yup. The most important thing is ensuring your knees follow your toes.

take note11111111

my advice;

don't squat with your back to the rack1. always face INTO THE RACK, it is much safer and easier to put th bar back in forwards where your facing it then walking it in backwards...

-go down slower in the squat, your crashing a bit.
-you look quite upright but the angle isn't that great.
-feet position looks good, about shoulder width, feet DO point outwards a bit, aim for 10 with your left foot and 2 with your right foot.
-take a breath before you go down, hold it and as you come up breath out.
-DON'T LOOK DOWN, keep looking forwards or slightly above you
-plant your WEIGHT ON YOUR HEELS. Your weight should be FIRMLY planted on your heels
-your squating DOWN which is correct, as oppose to sitting back and leaning forwards
-nice low depth = good, work more of a ROM = better for overall development
-the bar looks low on your back, go higher, it should be on your traps. well i have a preference on a high bar upright squat [ala olympic style squat], instead of a low bar, lean backwards power lifting style squat.

http://www.youtube.com/watch?v=bxM86mayZ60

keep it up.

koing

 

[Koing]

Originally posted by: MegaVovaN

Originally posted by: Cerpin Taxt

Originally posted by: MegaVovaN
Yeah, walking it backwards is bad. But otherwise I'll be staring at a mirror...hmm.

What do you think the mirrors are there for in the first place? lol...

To make gym room look more professional. I've read Starting Strength and it says I should not look in the mirror, but instead develop a kinetics sense, so I can tell where weight is, what position I am in, etc.

if the mirror is there, just stare forwards. i train at this gym at lunchtimes which has mirrors and i just stare forwards. it is safer to walk bars in to the rack forwards then backwards. this is more important then the mirror thing. at the olympic club, there are no mirrors.

don't forget to use your common sense also. ALL books should be used as guides, and not THE BIBLE.

ideally the mirror wouldn't be there, but it is, so just stare forwards.

koing

 

[Spamela]

Originally posted by: Koing

Originally posted by: KoolDrew

Originally posted by: BlahBlahYouToo

Originally posted by: MegaVovaN
Yep, I can walk out of the rack. I am yet to get stuck on a squat rep....
As for knee/foot, I am still experimenting with this.
And I will keep my breathing right in future.

i find i can maximize my ROM without joint pain by angling my feet out about 30 degrees, and my knees following it.

Yup. The most important thing is ensuring your knees follow your toes.

take note11111111

my advice;

don't squat with your back to the rack1. always face INTO THE RACK, it is much safer and easier to put th bar back in forwards where your facing it then walking it in backwards...

-go down slower in the squat, your crashing a bit.
-you look quite upright but the angle isn't that great.
-feet position looks good, about shoulder width, feet DO point outwards a bit, aim for 10 with your left foot and 2 with your right foot.
-take a breath before you go down, hold it and as you come up breath out.
-DON'T LOOK DOWN, keep looking forwards or slightly above you
-plant your WEIGHT ON YOUR HEELS. Your weight should be FIRMLY planted on your heels
-your squating DOWN which is correct, as oppose to sitting back and leaning forwards
-nice low depth = good, work more of a ROM = better for overall development
-the bar looks low on your back, go higher, it should be on your traps. well i have a preference on a high bar upright squat [ala olympic style squat], instead of a low bar, lean backwards power lifting style squat.

http://www.youtube.com/watch?v=bxM86mayZ60

keep it up.

koing

you're a front squat monster, koing