Post: #1

Hey, as I wrote in another post, I injured a little bit my lower back while deadlifting so I want to check that I have perfect form in my lifts, could you please comment on my squat form?





Thanks guys.

Post: #2

Form looks pretty decent in my opinion, definitely better than 85% of the guys doing squats in the gym. You lower back looks strong and does not curve as far as I can tell. I would try to squat a little deeper to ensure you are going to parallel, maybe an extra inch or so. Also ensure that the bar is in the low bar squat position and is not sitting on top of your traps for this type of squat. If you want to eventually migrate to an olympic squat you should go to a masseuse specialising in sports massage/trigger point therapy. He will be able to loosen up your calves to improve ankle mobility and your hamstrings/hipflexors to allow you to sit deeper into the squat. With your current form your knees are not moving out past the end of your toes. I am not sure if this is a flexibility issue or just has to do with the form that you are using now.

Post: #3

If I had to guess (just a guess without knowing a whole lot of info), you hurt your back deadlifting because a) your hamstrings are tight and put you out of position or b) your hamstrings are weak and you don't engage them, or probably your quads, when trying to break the weight off the floor. Everyone squats differently (like mentioned above, if you are an oly lifter your form is different), but you are appear to be to be squatting primarily down and not sitting back much which is generally a case of the hamstrings not being able to support you and the weight sitting back on your heels more. The more your knees come forward the more strain you will be putting on them. Not necessarily a bad thing, but any tightness in the legs hips can easily pull your knees into a non-advantageous position. I'm not saying your knees should be maintained perpendicular to the ground, but I would suggest a comfortable medium.

Also, get a belt. Don't wear it for you entire workout, but wear it for at least your work sets in squats and deads and even overhead press if you do them. Some people will tell you not to wear a belt because it weakens your core or whatever, but if you train your abs and don't rely on a belt for everything then you will be fine. When it comes to lifting heavy things, I always opt for added safety over trying to look tough.

Also, about what percentage of your max is that. Form is relatively easy to make look good with even moderate weight. Maintaining form becomes really difficult when the weight starts to get heavy or you become fatigued.

Post: #4

Try looking down the whole time. Not straight down but maybe 5 to 10 feet out in front of you. You can also lean forward more that way you will use more hamstrings and ass when you start your movement up.

http://www.youtube.com/watch?v=yha2XAc2qu8

Post: #5

Form looks pretty good. I would say that you should go a mite lower though.

Post: #6

(02-11-2013 03:52 PM)BIGINJAPAN Wrote:  Try looking down the whole time. Not straight down but maybe 5 to 10 feet out in front of you. You can also lean forward more that way you will use more hamstrings and ass when you start your movement up.

http://www.youtube.com/watch?v=yha2XAc2qu8

I was always told to look up to keep everything in line.

Post: #7

(02-11-2013 06:15 PM)Aliblahba Wrote:  

(02-11-2013 03:52 PM)BIGINJAPAN Wrote:  Try looking down the whole time. Not straight down but maybe 5 to 10 feet out in front of you. You can also lean forward more that way you will use more hamstrings and ass when you start your movement up.

http://www.youtube.com/watch?v=yha2XAc2qu8

I was always told to look up to keep everything in line.

So was I. But then I learned this way. I can lift way more and have no back problems what so ever. Youtube Mark Rippetoe , he has better videos that explain the exact reasoning behind it. But basically the squat is based on hip drive and you can't get any hip drive if your chest is too far up.

Post: #8

Foam roll to increase flexibility. Consider a tennis ball for calves and feet soles. Try fire hydrants, clams and thoracic extensions to improve mobility.

Do GHR and RDL, your hams may be a little weak. Lift barefoot - you really feel it in the glutes and hams.

I highly recommend doing a set or two of overhead squats with a broomstick prior, it really helps figure out any flexibility and stability issues that you need to work on. Also, though it's unconventional, try zercher squats, they'll fix up any posture issues you have too.

Post: #9

Thanks everyone for its comments:

1.-Thats about 65-70% of my max 1RM. I have never used a belt, maybe its time to buy one.
2.- I think that my hams are a little tight, my hips and feet are really tight, I can't do this yoga position even if my life depended on it:
http://ohmybikram.wordpress.com/2010/03/...firm-pose/

3.-I've been reading Rippetoe's Starting Strenght and he advocates looking straight down for the squat, I'm still incorporating his form into my lifts
4.-I had never heard of the zercher squats, they look cool. Need to buy a foam roller, is it really that useful?

Post: #10

just my 2c
I hurt my back deadlifting because my hamstrings were too weak. I can finally do squats again, but I do front squats to avoid aggravating my back. I've recently started doing foam rolling to loosen up my lower back and it works wonders. I wish I had started foam rolling years ago; it's amazing the difference it makes.

Post: #11

Rippetoe does not recommend looking straight down. He recommends looking at a spot 6-10' in front of you, as if you had a tennis ball under your chin. So, go get a tennis ball and put it under your chin and hold it there the next time you do your warm up sets.

As for your squat form...

You kept your lumbar curve through the movement very well.

But, when you start the movement you're shooting your knees forward, so your whole body is slightly too far forward in the squat. Try moving your butt back first, like someone was going to come "cup check" you. Butt goes back and down, then the knees bend. Also, you need to get to at least parallel, so go lower.

Video was dark and shot from a bad angle, so I couldn't really see your bar placement.

Keep up the good work.

Post: #12

I'd go a little bit lower. Here's Rippentoe's execution. The power is in the hips.

http://www.youtube.com/watch?v=FVKEl4Wxoqc

Post: #13

If you are like me, what happens when you try to go lower is you have to do all the bend at your waist, and it ends up more like a good morning than a squat. I don't have much flexibility in my ankles, is part of it, and I am tall with long legs.

If you are similar, what I found made a huge difference was elevating my heels. With 5 lb weight plates under my heels, a wide stance, focusing on pushing my knees out and chest up, I could suddenly drop easily into a parallel or slightly below squat.

I stuck with that for awhile, then somebody challenged me to try it without the plates under my heels. I tried it just to prove to him that I needed them, and to my surprise, I was able to drop into a good squat with heels flat on the floor. Doing good squats for awhile with the elevated heels most have allowed me to loosen up and groove the proper motion, and now I don't need them.

Post: #14

(02-16-2013 02:33 PM)Ryre Wrote:  I stuck with that for awhile, then somebody challenged me to try it without the plates under my heels. I tried it just to prove to him that I needed them, and to my surprise, I was able to drop into a good squat with heels flat on the floor. Doing good squats for awhile with the elevated heels most have allowed me to loosen up and groove the proper motion, and now I don't need them.

I've been advised by a very long-term lifter to always squat with my heels raised a little. He insists it dramatically reduces the likelihood of lower back injury, and doesn't make the lift easier or more difficult. To him it's a no-brainer.

Post: #15

You should take another video closer to 1rm then you can see where your form deteriorates first.

Post: #16

I like to relate it to post position in basketball. You want to have a solid base so that you can stand on your own, and you don't want to lean your upper body forward because someone could take the ball from you.

Post: #17

Olympic weight lifting shoes have a raised heal. It helps quite a bit with catching the weight in a low squat.