Squat form check - if you're the judge, do you give it to me?

[MrEgo]

http://youtu.be/O0y4JqEuF0Q

Why or why not? Open to all suggestions. It was a max, so it wasn't perfect.

 

[Pantlegz]

looked ok. Depth was questionable, may have just barely hit parallel it's hard to tell. It also looks like you may have leaned forward coming up which takes the tension off your hamstrings and actually makes the lift harder. Check Ripptoe's squat videos where he talks about pushing your hips forward into the lift, I think that would help you a lot. You came up way too quick for that to be a max, before you leaned forward anyway. Also belt+wraps at that weight are both overkill, imo.

 

[MrEgo]

looked ok. Depth was questionable, may have just barely hit parallel it's hard to tell. It also looks like you may have leaned forward coming up which takes the tension off your hamstrings and actually makes the lift harder. Check Ripptoe's squat videos where he talks about pushing your hips forward into the lift, I think that would help you a lot. You came up way too quick for that to be a max, before you leaned forward anyway. Also belt+wraps at that weight are both overkill, imo.

That was my max at that point. Obviously, I could have thrown a few extra pounds on there, but that was what I tried today, and I wasn't about to try any more lifts like that without some major rest. Now that I know I can get that, I'll try more in a few weeks if I can get my form slightly better at that weight.

I also noticed the slight forward lean. I know I don't "try" to do that, and when I rep lighter weight, I don't do that. It looks like I'm lifting the weight on a straight line when using lighter weight.

However, I'm not quite sure I understand what you mean by pushing my hips forward. It may sound like a silly question, but what muscles are you engaging to do that, and what benefit does that give you?

 

[Pantlegz]

The point is to keep the hamstrings engaged. Look at for Rippetoe's squat video(http://www.youtube.com/watch?v=yha2XAc2qu8) I think he goes into more detail. It's something I need to work on too tbch.

Actually I was mistaken, you don't want to press the hips forward. Just watch the video he explains it all...

 

[SociallyChallenged]

If I were a judge at a powerlifting meet, that would be a no lift. Depth wasn't sufficient for competition-level. You need to keep your posterior chain more active. Tension the hamstrings, engage the glutes more. If you have trouble engaging your glutes, start doing some glute-activation exercises like glute bridges, multi-plane lunges, etc.

 

[Sid59]

i gotta work on my hip drive! If i can't do 5 good ones, I gotta deload.

Thanks for the video link.

 

[Wyndru]

i gotta work on my hip drive! If i can't do 5 good ones, I gotta deload.

Thanks for the video link.

I've recently gotten to a squat weight where it's making a difference on my body if my form is incorrect. I've quickly realized I need to work more my hip drive also, his videos are great. I felt like I was pulling knee and calf muscles every day I did these, but since I watched his vids on the starting strength page it has made a huge difference and I don't have these same pains.

 

[Johnny Doe]

I also noticed the slight forward lean. I know I don't "try" to do that, and when I rep lighter weight, I don't do that. It looks like I'm lifting the weight on a straight line when using lighter weight.

That's exactly what you should be doing while squatting. You can't just lean to the left and right with weight on your back... it breaks your form. You have to control your momentum properly. That's what the Smith Machine does for example. It uses a fixed momentum to avoid leaning.

 

[Pantlegz]

That's exactly what you should be doing while squatting. You can't just lean to the left and right with weight on your back... it breaks your form. You have to control your momentum properly. That's what the Smith Machine does for example. It uses a fixed momentum to avoid leaning.

please tell me you're not trying to advocate smith machine squats...

 

[Johnny Doe]

please tell me you're not trying to advocate smith machine squats...

No, I'm not. In no way I'd suggest anyone to use the Smith Machine. You didn't understand what you read. What I was saying is that, the Smith Machine uses a fixed momentum to help you lift the weight. You should control your own momentum properly go get the most out of your lift, which can only be done with free weights.

 

[cliftonite]

My problem is opposite of most people, coaches tell me I am going too low which causes my chest no drop. Need to work on my core strength.

 

[darkxshade]

if you're the judge, do you give it to me?

I dunno, are neck support/braces allowed in competition?

My recommendation would be to lower the weights and relearn the movement without the belt and neck brace. I've never really used the neck support seriously but the few times I tried it out of curiosity, it really messed with my form since the bar sat a bit high.

 

[surfsatwerk]

http://www.usapowerlifting.com/newsletter/06/novice/novice.html

[SIZE=+1]"Upon receiving the Chief Referees signal, the lifter must bend the knees and lower the body until the top surface of the legs at the hip joint are lower than the top of the knees."[/SIZE]

 

[Wyndru]

My problem is opposite of most people, coaches tell me I am going too low which causes my chest no drop. Need to work on my core strength.

I'm thinking I might have the same issue, I feel like I'm doing an Asian squat. I tried squatting parallel last night and it added a lot of strain on my lower back last night, which I'd really like to avoid so I think I'm not doing it right. When I go deeper it seems to work my hamstrings and hip muscles more. I think I'm starting to get confused with all of the form changes I'm trying, even with the empty bar I feel like I'm not consistent with my form. I think I need to film myself to check what I'm doing wrong, or hit the gym and ask a trainer to help.

 

[MrEgo]

I dunno, are neck support/braces allowed in competition?

My recommendation would be to lower the weights and relearn the movement without the belt and neck brace. I've never really used the neck support seriously but the few times I tried it out of curiosity, it really messed with my form since the bar sat a bit high.

It absolutely kills the first thoractic vertebrae when a bar is sitting on it. Am I not holding the bar properly, or placing it on the correct part of my back?

 

[Pantlegz]

It absolutely kills the first thoractic vertebrae when a bar is sitting on it. Am I not holding the bar properly, or placing it on the correct part of my back?

You're most likely not holding the bar properly.

http://startingstrength.com/index.php/site/platform_the_squat_bar_position

 

[darkxshade]

It absolutely kills the first thoractic vertebrae when a bar is sitting on it. Am I not holding the bar properly, or placing it on the correct part of my back?

Since the video is only of you using the brace, I can't tell if it's sitting correctly. I think the higher the bar sits, the more it presses against the vertebrae. The issue I had when I started was because my arms weren't flexible that I had to have a wide grip almost to the point of touching the plates which meant I wasn't squeezing my shoulder blades. So I worked on my flexibility and now I squeeze my shoulder blades and get a closer grip almost like I'm at the bottom motion of a benchpress which also allows me to sit the bar lower. I think now there's actually a gap at the middle of the bar and my neck that you could practically stick a finger in.

 

[Sid59]

I've recently gotten to a squat weight where it's making a difference on my body if my form is incorrect. I've quickly realized I need to work more my hip drive also, his videos are great. I felt like I was pulling knee and calf muscles every day I did these, but since I watched his vids on the starting strength page it has made a huge difference and I don't have these same pains.

Nice. I worked on 180 lbs today and since starting, haven't had pain. I made a more conscious effort on hip drive and it felt good and easy.