Form How do I fix my squat depth and can good technique mean I won't have to reduce the weight as much

godhatesacoward said:


Didn't get the knees over toes
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Good work. This is a massive improvement. Knees over toes comes down to individual body shape. It's not something you should try to force. It's kind of irrelevant. Depth is very good, far below the minimum required. You could even cut them a bit short if you wanted, but maybe stay with that for now. Just make sure you're not relaxing too much to get to the bottom position. The first ones are better, the last ones seem like you're divebombing a little. Stretch reflex looks decent tho. The biggest thing is how out of balance you are in the unrack, and in general. I don't think it's a strength issue necessarily. I'm not sure if maybe your bar positioning is not good, so the bar is unstable, or if you're still not bracing properly, or it's simply lack of coordination due to lack of practice. Also, make sure you're not wearing running shoes or something like that. Maye someone with more coaching experience can give you better cues, but this is far better than anything else you posted so far. You just need to practice proper balance, unracking, bracing, and make sure the bar position is proper. Keep going at it.
 
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I think your walkout and movement in between some of the reps took a couple years of my life. Some of the reps looked good, but you are still all over the place. Lower the weight and get more volume! i have 11 year olds that listen better than you.
 
godhatesacoward said:


Didn't get the knees over toes
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Depth was good.

Keep the depth. I know you can cut it short as some say but in my opinion it's better for the long term health of your joints and you can take advantage of the stretch shortening cycle by quickly transitioning from descent to ascent.

You need to make your walk out far more efficient. You also looked a little wobbly walking it out. Your stabilizer and core muscles will definitely take a bit of time to adjust and catch up.

You should practice your walk out a bit. Maybe a step back, set your right foot, set your left foot then start doing the reps or whatever similar sequence.
 
Oblivian said:
I think your walkout and movement in between some of the reps took a couple years of my life. Some of the reps looked good, but you are still all over the place. Lower the weight and get more volume! i have 11 year olds that listen better than you.
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Filmed from the same shit angle... I am out.
 
godhatesacoward said:
135 pounds 20 reps as to grass 3 sets everyday that should fix this
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It seems to me you are panicking about this entire squat story, and trying to "fix" in a month what you did wrong for years... there is no magic number of sets and reps you can throw at this issue. You need to:
1. fix your form: work with the empty bar, and light weights. Get the walkout stable, try to hit picture perfect form and depth any time. Ideally, have somone assess your squat form in person.
2. Remember that all Olympic lifters learned proper form with a broomstick. Now is the time when you can and should allow yourself to train with less load and volume, rather than the other way around. And don't get injured in the weightroom, that's about the most counterproductive thing you could do.
3. Once you have good form, wave the load - either do a periodized training cycle, or squat for high reps one day and lower reps the other day.
4. Remember that as a fighter, all exercises are only a means to an end. You should be obsessing over the form of your singles, double legs amd sprawls waaaaay more than about your squat form.
 
To echo what Period said, it takes upwards of 2000 to 10,000 reps to master a lift like squats. This roughly translates to 1-3 years.

This means you can't rush the process. Accept it. Embrace it. Focus on the journey.

The upside is you're not a strength athlete. As Period said you're a fighter so it is a means to an end.

Pick a weight like 135 and work to perform not just reps but perfect reps(e.g. 5x5 or 5x10). Doing shitty reps for the sake of hitting that total rep number will not cut it. Your form has to be good on each and every rep. After 200-500 reps you'll get quite good at the lift and it will start becoming second nature. Get in the gym, squat once or twice a week. Hit the reps and sets and keep it moving. No need to obsess over it.

Will your form break down as you get fatigued? Sure but it will be an exception to the rule.
 
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those are good points lads. I just want the form to be good enough to where I can use moderately heavy weight again. from there on I can work on it over time but I'll be patient for using those heavy loads again
 
I'd definitely recommend low intensity, high volume and not getting your volume in over high rep sets. You really need to focus on making each rep clean and stabilizing yourself.
 
So this was 135x6?


How many sets of 10 can you do just like this?


I know you took a long pause at the end but that's not necessary unless you're doing a variation of paused squats or for effect.


I would maybe add 5 lb week to week once you can do 5 sets of 10 or at the very least 5 sets of 5 while maintaining this relative form.
 
DEVILsSON said:
So this was 135x6?


How many sets of 10 can you do just like this?


I know you took a long pause at the end but that's not necessary unless you're doing a variation of paused squats or for effect.


I would maybe add 5 lb week to week once you can do 5 sets of 10 or at the very least 5 sets of 5 while maintaining this relative form.
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Did this after mma I think if I come in fresh I could do this a hundred times over ten sets
 
You should get a weightlifting belt asap. Not bad form though for deep squats.


On second look you are not keeping a good bar path. Doesn't need to be perfect but you need to clean that up.
 
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godhatesacoward said:


Video today think I can add 20 pounds next time or nah
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You still seem to be struggling to control the weight on the walkout... you look like your body is surprised to suddenly have that weight on your back. Spend some time to become comfortable with weight placement - how you position the bar on the back, how you grip it etc. It should be the exact same way every single time.
 
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godhatesacoward said:
Did this after mma I think if I come in fresh I could do this a hundred times over ten sets
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If your squat performance drops so much that your 10x10 (?) becomes your shaky 1x6 after mat training, I'd say your conditioning needs even more work than your squat. If 10x10 becomes 10x8 or 7-8x10, fair enough.

The general rules of progression still apply here - you don't move to a higher weight until you can get the target reps and sets and feel solid doing that. And that is sets and reps you actually do, not sets you think you can do an paper under perfect conditions.
 
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