Squat form thread

[norsy]

Since no one's using the Squat Thread for posting form videos, I thought I too should start a new one for my vid...
Since my last vid (in the Squat Thread), I have worked on getting slightly deeper, pushing my knees out more and getting in some hip drive. Here's the vid:

http://www.youtube.com/watch?v=TqljsMv9tnQ

I know the first criticism I get would be my stance. It's weird it looks so wide since when I look down with the bar on my back it looks kinda alright.

 

[OILFIELDTRASH]

Not going low enough and bending forward too much. Looks to be too much weight for you at the moment. Drop the weight some and get the form right. You're a very strong guy. My squat is a work in progress but I believe I now have it right. First video I posted was horrible then I worked on it and I got better. Second vid was good but still needed work. I believe I have now got it right. Took awhile but I'd rather have it right and stay injury free. How much weight is that?

 

[MJinZ]

Doesn't look right...

 

[Pantlegz]

Not going low enough and bending forward too much. Looks to be too much weight for you at the moment. Drop the weight some and get the form right. You're a very strong guy. My squat is a work in progress but I believe I now have it right. First video I posted was horrible then I worked on it and I got better. Second vid was good but still needed work. I believe I have now got it right. Took awhile but I'd rather have it right and stay injury free. How much weight is that?

Curl your toes to help with the forward lean, that's what I had to do. It looks like he's hitting parallel which would make a real squat but I prefer to go lower too. It builds more strength. The video is from a pretty bad angel though so it's kinda hard for me to tell.

 

[brikis98]

Since no one's using the Squat Thread for posting form videos, I thought I too should start a new one for my vid...
Since my last vid (in the Squat Thread), I have worked on getting slightly deeper, pushing my knees out more and getting in some hip drive. Here's the vid:

http://www.youtube.com/watch?v=TqljsMv9tnQ

I know the first criticism I get would be my stance. It's weird it looks so wide since when I look down with the bar on my back it looks kinda alright.

Video quality is crappy, but that's not a bad looking squat. You're getting below parallel, the back seems to be locked, heels stay on the ground, and good bar speed. Your stance is very wide, but it doesn't seem to be causing you problems, so stick with what's is working. Only change I'd make is to bring your hands in. The closer your hands are to your shoulders, the more back tightness you'll have.

 

[VulgarDisplay]

I don't think there's as much forward lean as everyone else apparently. It's just a weird camera angle that exaggerates the forward lean. His back angle stays pretty consistent from start to finish. The last one gets into good morning territory, but not that bad considering the amount of weight involved.

As for your stance it's more of a powerlifting width. Which is obviously what you appear to be going for anyways. I also approve of you getting set before each movement unlike a lot of squat videos that get posted.

 

[darkewaffle]

Sort of relevent question, when you squat, what do you squat 'with'? Like, what muscles are you actively lifting with? I'm concerned about my technique/progression I think.

I know that when I do my warmup squats, my legs can handle the entire load and I find myself lifting only from there. Then as it gets/has gotten heavier, my glutes engage, followed by my core/back, and at my current lift load I find myself gripping the bar tightly on the lift distributing the weight to my arms somewhat too.

Is this similar to what I ought to be experiencing? Or is it a sign that I need to de-load or change my form?

 

[SociallyChallenged]

I don't think there's as much forward lean as everyone else apparently. It's just a weird camera angle that exaggerates the forward lean. His back angle stays pretty consistent from start to finish. The last one gets into good morning territory, but not that bad considering the amount of weight involved.

As for your stance it's more of a powerlifting width. Which is obviously what you appear to be going for anyways. I also approve of you getting set before each movement unlike a lot of squat videos that get posted.

There's no real forward lean. People just aren't used to seeing someone actually utilize a neutral spine while squatting. This is how you're actually supposed to look for a squat.

OP - are you a powerlifter? That's a pretty wide stance, which is great for moving the bar, but isn't as functional in real life (where conditions don't allow you to stand that wide). Your squat looks relatively clean. Like brikis mentioned, I would bring the shoulders in to maintain proper tightness in the back. As you go up in weight, I'd imagine it would start to effect you more. It may or may not, but there's not much else to critique. Your heels are on the floor, your knees track relatively well, you maintain sufficient lumbar curve, and depth is good. How much weight is that and what's your body weight? It's a damn good squat.

 

[brikis98]

Sort of relevent question, when you squat, what do you squat 'with'? Like, what muscles are you actively lifting with? I'm concerned about my technique/progression I think.

The squat is a great exercise because it utilizes most of the muscles in the body. The rough breakdown in a proper squat:

Primary movers: glutes, hamstrings, adductors, quads
Primary stabilizers: Erector Spinae, abdominals, obliques, calves

It's worth noting that almost every muscle will be very tight during a squat, especially those of the upper back and shoulders.

I know that when I do my warmup squats, my legs can handle the entire load and I find myself lifting only from there. Then as it gets/has gotten heavier, my glutes engage, followed by my core/back, and at my current lift load I find myself gripping the bar tightly on the lift distributing the weight to my arms somewhat too.

Is this similar to what I ought to be experiencing? Or is it a sign that I need to de-load or change my form?

To some extent, this is normal. When the weight on the squat (and deadlift, clean, etc) truly gets heavy, you'll feel just about every single muscle in the body working hard. This is part of the reason those lifts are so effective. Of course, if it is happening to an extent that your form is different on heavier sets than light ones, then it might be indicative of a problem. Only way to tell is to post a form check video.

 

[norsy]

Thanks a lot for all the replies. It's really heartening to know that all the effort I have put in on my technique is paying off.

And no, I'm not a powerlifter. Bringing in my stance a bit is my next goal.

And don't be fooled by the number of plates The weight is quite light. I had gone higher but my form was poor back then (I was basically just doing a standing leg press). So I deloaded quite a bit and have been working on my technique since the past few weeks.

Thanks once again.

 

[Terzo]

Might as well make a thing out of this. Please critique me.
Terzo squats

I already see that I'm rounding my back at the bottom...my god it looks ugly. I didn't even know :/. This was a warm up set too, so I can only assume the form is just as bad or worse at the workout weight. Any suggestions on keeping the back straight at the bottom? Other criticisms and suggestions?

 

[brikis98]

Might as well make a thing out of this. Please critique me.
Terzo squats

I already see that I'm rounding my back at the bottom...my god it looks ugly. I didn't even know :/. This was a warm up set too, so I can only assume the form is just as bad or worse at the workout weight. Any suggestions on keeping the back straight at the bottom? Other criticisms and suggestions?

Quite a few issues here that you need to work on:

1. Hard to tell from the angle, but it doesn't look like you're getting below parallel.
2. You are rounding your back noticeably near the bottom.
3. Squatting in front of the mirror. Very deceptive only seeing one angle and if you always do it, you won't develop good kinesthetic sense.

Suggestions:

1. If you don't have it, buy Starting Strength and read it cover to cover. If you are going to spend lots of time doing barbell exercises, spend $30 and a few hours making sure to do it right.

2. Point your feet out a bit more.

3. Push your knees out so they track over the feet. Seen from above, the femur should end up parallel to your feet. This should help a lot with back tightness and depth. Check out this article and this video for more info on "active hips".

4. Develop your proprioception by not squatting in front of a mirror - if all the squat racks face one at your gym, see if you can hang something up over it. You need to learn what proper depth and your back locked in extension feel like (and not depend on a mirror for that info). Use a camera or a friend to give you feedback about depth. For the feeling of a locked back, do 10 supermans and then immediately do a set of 10 squats while trying to maintain the same "back in extension" feeling you get from a superman. Obviously, only do lighter squat weights when trying this.

 

[Tea Bag]

I see everyone anteing up with form check vids so enough hiding; I'm in for a check too.

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

Background: been on SL5x5 for a while, trying to get to 315x5x5 before I drop down to 3x5. (6'2", 235lb)

 

[Terzo]

Quite a few issues here that you need to work on:

1. Hard to tell from the angle, but it doesn't look like you're getting below parallel.
2. You are rounding your back noticeably near the bottom.
3. Squatting in front of the mirror. Very deceptive only seeing one angle and if you always do it, you won't develop good kinesthetic sense.

Suggestions:

1. If you don't have it, buy Starting Strength and read it cover to cover. If you are going to spend lots of time doing barbell exercises, spend $30 and a few hours making sure to do it right.

2. Point your feet out a bit more.

3. Push your knees out so they track over the feet. Seen from above, the femur should end up parallel to your feet. This should help a lot with back tightness and depth. Check out this article and this video for more info on "active hips".

4. Develop your proprioception by not squatting in front of a mirror - if all the squat racks face one at your gym, see if you can hang something up over it. You need to learn what proper depth and your back locked in extension feel like (and not depend on a mirror for that info). Use a camera or a friend to give you feedback about depth. For the feeling of a locked back, do 10 supermans and then immediately do a set of 10 squats while trying to maintain the same "back in extension" feeling you get from a superman. Obviously, only do lighter squat weights when trying this.

I do have Starting Strength, I guess I'll have to go through it again. The gym only has 1 squat rack and it's next to a mirror, but I focus on the "corner" between the floor and the wall with the mirror. I don't know if that helps or not.

I'll read through the article tomorrow, but I just tried the superman+(body)squat. It feels quite different, and a bit difficult; I still feel like my butt is "winking" a little.

Thanks for the advice. Going to focus on that for the next few workouts, hopefully get it under control, then post again and see if I've made improvement.

 

[Xcobra]

I do have Starting Strength, I guess I'll have to go through it again. The gym only has 1 squat rack and it's next to a mirror, but I focus on the "corner" between the floor and the wall with the mirror. I don't know if that helps or not.

I'll read through the article tomorrow, but I just tried the superman+(body)squat. It feels quite different, and a bit difficult; I still feel like my butt is "winking" a little.

Thanks for the advice. Going to focus on that for the next few workouts, hopefully get it under control, then post again and see if I've made improvement.

It's basically the same problem I am having (rounding of back) but have yet to do any supermans. Hopefully that fixes it. Good luck to you!

 

[brikis98]

I see everyone anteing up with form check vids so enough hiding; I'm in for a check too.

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

Background: been on SL5x5 for a while, trying to get to 315x5x5 before I drop down to 3x5. (6'2", 235lb)

Looks pretty solid. Only two things to look out for:

1. Head position: I can't see it directly in the video, but in the reflection in the mirror, it looks like you are looking straight ahead. In almost all lifts, the goal should be to keep your neck in neutral alignment with the rest of the spine. In a low bar back squat, the torso is tilted far forward, which means that to maintain a straight neck, you need to look somewhat down. The general recommendation is to focus on a spot ~6 feet in front of your feet, which not only keeps your neck safer, but also helps hip drive (sounds odd, but try it!). The bad news is the wall is so close in front of you that finding such a spot might be tough, so either find a different squat rack, or do the best you can with it.

2. Back rounding: very minor, but just as your butt hits the very bottom of the hole (e.g. 0:26), your lower back gets pulled slightly out of extension. Probably nothing to worry about, but keeping things tighter is a little safer and again, will help hip drive.

 

[VulgarDisplay]

I do have Starting Strength, I guess I'll have to go through it again. The gym only has 1 squat rack and it's next to a mirror, but I focus on the "corner" between the floor and the wall with the mirror. I don't know if that helps or not.

I'll read through the article tomorrow, but I just tried the superman+(body)squat. It feels quite different, and a bit difficult; I still feel like my butt is "winking" a little.

Thanks for the advice. Going to focus on that for the next few workouts, hopefully get it under control, then post again and see if I've made improvement.

If you are basing your workouts off starting strength then you definitely need to review. Pay a lot of attention to the initial set up of the lift in the book. You are doing a high bar squat with your toes pointed forward, and you aren't pushing your knees out.

If you get yourself set properly with the low bar position, and the correct foot angle you'll find that depth comes easier with less "butt wink."

 

[VulgarDisplay]

I see everyone anteing up with form check vids so enough hiding; I'm in for a check too.

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

Background: been on SL5x5 for a while, trying to get to 315x5x5 before I drop down to 3x5. (6'2", 235lb)

I was jamming out to cowboys from hell and then I realized I was supposed to look for problems with your squat.

Didn't see anything major.

 

[brikis98]

If you are basing your workouts off starting strength then you definitely need to review. Pay a lot of attention to the initial set up of the lift in the book. You are doing a high bar squat with your toes pointed forward, and you aren't pushing your knees out.

If you get yourself set properly with the low bar position, and the correct foot angle you'll find that depth comes easier with less "butt wink."

Wanted to add exactly that, but looks like you're way ahead of me

 

[VulgarDisplay]

Wanted to add exactly that, but looks like you're way ahead of me

I reply to stuff before I read the whole thread lol.

You didn't mention bar position anyways.

 

[Tea Bag]

Looks pretty solid. Only two things to look out for:

1. Head position: I can't see it directly in the video, but in the reflection in the mirror, it looks like you are looking straight ahead. In almost all lifts, the goal should be to keep your neck in neutral alignment with the rest of the spine. In a low bar back squat, the torso is tilted far forward, which means that to maintain a straight neck, you need to look somewhat down. The general recommendation is to focus on a spot ~6 feet in front of your feet, which not only keeps your neck safer, but also helps hip drive (sounds odd, but try it!). The bad news is the wall is so close in front of you that finding such a spot might be tough, so either find a different squat rack, or do the best you can with it.

2. Back rounding: very minor, but just as your butt hits the very bottom of the hole (e.g. 0:26), your lower back gets pulled slightly out of extension. Probably nothing to worry about, but keeping things tighter is a little safer and again, will help hip drive.

Thanks. Definately something I'll be working on since I can feel some extra lower back 'pump' I know is not supposed to be there. That rack is WAY too close I know, but I don't much of an option since it's the only one there. Having the mat in front of the mirror helps, but my only other option is to set the pins inside the rack facing the opening of it and I wasn't a huge fan of that so I decided to use the mat.

I've been working on the rounding for a while. I'm not sure if it's an issue, but one thing I noticed is my knees don't completely track over my toes. Also are they any specific stretches to address this or is it more of a function of shoving your knees out? I do some mobility work before squatting, and try to stretch on my off days doing some dynamic and static stuff, and squat stretches whenever I'm limber. It's markedly improved from a few months ago though, I have a video and I was rounding horribly. It's just been a few months, I hoped to have it fixed by now..

(OH, I should have prefaced this all with "yes, I have the book" )

I was jamming out to cowboys from hell and then I realized I was supposed to look for problems with your squat.

Heh, It's a mixed bag at this place - most of the time They'll be playing Octane/Lithum/Faction, then I'll go in there and since the clientele is older they'll have smooth R&B on or something.. I just can't lift with my mp3 player because my headphones drive me nuts so I just have to suck it up and get psyched up on those days :\

 

[brikis98]

Thanks. Definately something I'll be working on since I can feel some extra lower back 'pump' I know is not supposed to be there. That rack is WAY too close I know, but I don't much of an option since it's the only one there. Having the mat in front of the mirror helps, but my only other option is to set the pins inside the rack facing the opening of it and I wasn't a huge fan of that so I decided to use the mat.

I had to deal with something similar at a previous gym and it sucked. If possible, find a new gym, otherwise, do the best you can with it.

I'm not sure if it's an issue, but one thing I noticed is my knees don't completely track over my toes.

I couldn't see that from the angle in the video, but if that's the case, then yes, it is definitely a problem. The knees should track directly over the feet - seen from above, the femur should be parallel with the feet. Shoving your knees out helps all sorts of squat issues, including maintaining depth and back extension: check out this article and this video for more info on "active hips". Stay on your heels, but get the pressure on the outside of your feet ("spreading the floor"), very consciously shove your knees out, and then squat. Try it with some air squats and when you do it right, you should feel a totally different type of tightness/stability in your hips/glutes/back.

Also are they any specific stretches to address this or is it more of a function of shoving your knees out? I do some mobility work before squatting, and try to stretch on my off days doing some dynamic and static stuff, and squat stretches whenever I'm limber. It's markedly improved from a few months ago though, I have a video and I was rounding horribly. It's just been a few months, I hoped to have it fixed by now..

You can definitely do various stretches to help with hip mobility - the Rebuilding Khalipa series goes over a few fantastic ones (requires a subscription, but the CFJ is totally worth $25/year) and Stronglifts lists a few decent dynamic stretches - but try to work on technique first. I suspect that you aren't actually limited by flexibility and that shoving your knees out and fixing your head position will fix the small issues you have and give you a safer & more efficient squat.

 

[Terzo]

So I reviewed the chapter for Squats and did some of the suggested exercises. Fixing foot angle and keeping the femurs parallel with the feet felt easy enough. Then again, so did the "butt wink" issue. I took my camera in again a couple of days ago to see how my form had improved...and quickly realized I was still having issues with buttwink. I ended up just doing 5 rep squats and reviewing the video after each one to see if I had managed to get the form down.
I noticed that the first rep usually seemed fine but the I'd start winking by the second or third rep. Eventually, I think I got a set of 5 without any buttwink. It's not pretty, but I'd appreciate if you guys can look over my new video and tell me if I've conquered the buttwink. Other comments and critiques are welcome as well.

 

[VulgarDisplay]

One reason why you might be getting some buttwink is the pause at the bottom of your squats. You should really be using the stretch in your hips that causes the buttwink to spring out of the bottom. Once you get to higher weights you won't be coming back up after that pause at the bottom.

 

[Terzo]

One reason why you might be getting some buttwink is the pause at the bottom of your squats. You should really be using the stretch in your hips that causes the buttwink to spring out of the bottom. Once you get to higher weights you won't be coming back up after that pause at the bottom.

Yeah, I know I'll have to get the bounce in again. I just realized watching my first few sets that when I didn't see buttwink my depth wasn't quite deep enough. In this last set, pretty much all my focus was on getting to parallel without buttwink. It's been much more difficult than I though, since during each of the first 4 sets I thought my form was fine; watching the videos told me otherwise. I'm not good enough that I can check my form by the feel of it, I need visuals.