squat form check

[jshep]

this is my last set of 3x5 305, 325, 345

 

[StevenH]

Need to work on not GMing the weight. I don't know if that was a max attempt or just a work set, but it's something that you should try and work on. Looks like your knees may be coming too far forward too considering it's a low bar squat and you're looking to stress the glutes and hammies more with these rather than quads.

 

[JauntyAngle]

Definitely looks to me like you are GMing the weight- it becomes more pronounced through the set, and by the end it is very noticeable. You can see as you come out of the hole the hips rise faster than the chest, meaning that you have to catch up the chest later. Not really sure what to suggest- I always think that if you concentrate on driving your hips forward, rather than extending your legs, it is easier to avoid GMing, buy I am probably talking out of my ass.

 

[StevenH]

I think another cue that may work is to lead with the head and chest upwards. Right when you begin your ascent, drive the head back and lead with the chest up first rather than worrying about driving the hips up first. If you drive the hips up without driving the chest up, you will be forced to GM the weight. Doing this should really help you avoid that problem. Try this cue and try the one that JauntyAngle suggested and see if they help you.

 

[Brutal Bajan]

What the other guys said. The overall squat looks fine, except for falling forward when coming out of the hole. This may be a weakness (likely abdominals or lower back), or it may be technique.

I'd recommend trying to perfect your technique first, and if the problem persists, address the weaknesses.

For technique, make sure your grip is super tight, and then make it even tighter. Same with scapular retraction and upper back tightness. And after you squat and start to rise, shove your head back, push your chest out, and try to drive your hips such that your shoulders rise along with your hips.

If you're still GMing out of the hole, focus on some abdominal and lower back work. Planks/weighted planks, ab rollouts, back extensions, good mornings, etc...

 

[cXs808]

Try and sitting back a little bit more, push ass out before you bend your knees and you'll sit back and your back will be a little more upright out of the hole.

Also your knees are drifting together when you're coming out of the hole. This helps you move the weight now but it's gonna destroy your knees in the long run. You'll notice on a lot of the westside videos you'll hear louie screaming out "Knees out knees out!". When you hit the bottom of the hole push on the outside of your shoes and push the knees out and drive hips through.

Looks good otherwise. Nice work.

 

[jshep]

thanks for the feedback guys. I knew I was gming the last 3 pretty bad so I will try to keep those cues in mind next time. I am kind of bummed because a couple months ago I was hitting this weight without a belt no problem but then I kind of tweaked my back and have been using the belt since and I can tell it's made me a little weaker in the lower back and abs. I will be doing a shit ton of planks for the next couple weeks to see if it helps.

 

[Brutal Bajan]

thanks for the feedback guys. I knew I was gming the last 3 pretty bad so I will try to keep those cues in mind next time. I am kind of bummed because a couple months ago I was hitting this weight without a belt no problem but then I kind of tweaked my back and have been using the belt since and I can tell it's made me a little weaker in the lower back and abs. I will be doing a shit ton of planks for the next couple weeks to see if it helps.

Are you using the belt correctly? Really pushing your abs out against it to stabilize your trunk? You may have the strength, and it's just be a technique issue. A few weeks back I was doing heavy doubles up to a 1RM, and I noticed I started falling forward in the hole, and what worked for me was making sure my back was tight and arched, and that when I really led myself out of the bottom position by driving my head back and my chest up and out.

 

[Captivate]

What does GMing mean ?

 

[DrBdan]

GMing a squat is when your hips rise faster than your shoulder so you end up leaning forward too much making it look like a good morning (GM). This is a good morning:

It's more noticeable on his 4th and 5th reps.

 

[jshep]

Are you using the belt correctly? Really pushing your abs out against it to stabilize your trunk? You may have the strength, and it's just be a technique issue. A few weeks back I was doing heavy doubles up to a 1RM, and I noticed I started falling forward in the hole, and what worked for me was making sure my back was tight and arched, and that when I really led myself out of the bottom position by driving my head back and my chest up and out.

yeah i really push out on the belt like im trying to bust it off of me. when i was get that weight with out the belt i was doing SS and squating 3 days a week, im only going once a week now.