Squat Form Check.

Discussion in 'Strength & Conditioning Discussion' started by guy248, Dec 31, 2014.

  1. guy248

    guy248 White Belt

    Joined:
    Jun 27, 2011
    Messages:
    56
    Likes Received:
    2
    Hey Sherdog,

    Long time lurker who's been meaning to post a form check video for a long time now. I finally managed to get to the gym around the same time as my girlfriend, so we took some videos of my squats.

    I'm a beginner looking for any advice I can get. Critique away!

    1st Set: [*yt]=H5bJfyQpjGk&feature=youtu.be[/MEDIA]

    2nd Set: [*yt]=znIKl1RcP4A&feature=youtu.be[/MEDIA]

    3rd Set: [*yt]=_ZMKOlCkdsc&feature=youtu.be[/MEDIA]

    Sigh...Don't know why my embeds aren't working...Sorry guys, here's the links:

    1. http://www.youtube.com/watch?v=H5bJfyQpjGk&feature=youtu.be

    2. http://www.youtube.com/watch?v=znIKl1RcP4A&feature=youtu.be

    3. http://www.youtube.com/watch?v=_ZMKOlCkdsc&feature=youtu.be
     
  2. BigD66

    BigD66 This is not tradition

    Joined:
    Jan 22, 2007
    Messages:
    4,874
    Likes Received:
    7
    Location:
    Red Deer, Alberta Canada
    There you go.
     
  3. pokerandbeer

    pokerandbeer Green Belt

    Joined:
    Feb 6, 2012
    Messages:
    1,342
    Likes Received:
    232
    doesnt look too bad guy...the only thing i might suggest is to slow down your descent a tad but some people squat with a faster descent better than others but all in all not a bad squat
     
  4. guy248

    guy248 White Belt

    Joined:
    Jun 27, 2011
    Messages:
    56
    Likes Received:
    2
    Thank you, I will try to descend a little slower next time and see how that feels. My main issue is a pain in my left knee when I try to push it outwards. I find the more narrow my stance, the less pain there. I think it stems from an old toe injury I got from wrestling.
     
  5. guy248

    guy248 White Belt

    Joined:
    Jun 27, 2011
    Messages:
    56
    Likes Received:
    2
    Going to bump this in hopes of getting advice from anyone else who feels they can offer, but also want to include some deadlifts I got on film.

    I'm not very happy with these lifts. I just recently switched to keeping my head down instead of head up and after watching it on film, it feels like my back is more rounded then it used to be. On the plus side, my lifts feel more stable and strong.

    I apologize again for not knowing how to embed my videos.

    1. https://www.youtube.com/watch?v=4tqUy37mtmg

    2. https://www.youtube.com/watch?v=pkm-oq4C4WM

    3. https://www.youtube.com/watch?v=l_UEk_3lk18
     
  6. Bloodhy

    Bloodhy Green Belt

    Joined:
    Jan 10, 2011
    Messages:
    999
    Likes Received:
    334
    [YT]4tqUy37mtmg[/YT]
    [YT]pkm-oq4C4WM[/YT]
    [YT]l_UEk_3lk18[/YT]

    Here's a few things a catched:
    -The weight still looks fairly easy, maybe try a bigger weight so we can see the major flaws.
    -Do not look down throughout the whole lift, Try to keep a neutral spine by either looking straight ahead at the end of the lift, or look straight ahead throughout the whole lift. This will prevent your upper back from rounding up.
    -It seems like you are shrugging the weight at the lockout position, maybe your back is not tight enough at the set-up position.
     
    Last edited: Jan 3, 2015
  7. guy248

    guy248 White Belt

    Joined:
    Jun 27, 2011
    Messages:
    56
    Likes Received:
    2
    Thank you!
     
  8. guy248

    guy248 White Belt

    Joined:
    Jun 27, 2011
    Messages:
    56
    Likes Received:
    2
    And thank you for the tips (I only saw those after lol). I will try looking down and then adjusting my head as I pull the weight up.
     
  9. Greoric

    Greoric Double Yellow Card Double Yellow Card

    Joined:
    Feb 9, 2006
    Messages:
    16,997
    Likes Received:
    8,236
  10. guy248

    guy248 White Belt

    Joined:
    Jun 27, 2011
    Messages:
    56
    Likes Received:
    2
    I don't mean to be rude, but could you provide a summary or cliffs? An hour and a half is a long video.
     
  11. Greoric

    Greoric Double Yellow Card Double Yellow Card

    Joined:
    Feb 9, 2006
    Messages:
    16,997
    Likes Received:
    8,236
    Yes my apologies. Most of what he talks about with the squat is in the first part of the video, but he hits on a few different points.

    He first goes over the structure of the spine, with the larger vertebrae being at the bottom in your lumbar and the smallest being at the top in cervical region. The vertebrae are adapted to primarily carry the load that's above it. By conclusion, it wouldn't make sense biomechanically to put the load of the exercise on the weakest structural unit.

    The leg press is a better alternative for the longevity and health of your back because the structural units taking the load in the exercise (the femur, hip, and tib fibs) are larger and more adapted to that weight carrying activity.

    I hope that explanation did the speaker justice, but he also goes into the dangers of going to low in the squat even if you're still going to do it.
     

Share This Page

  1. This site uses cookies to help personalise content, tailor your experience and to keep you logged in if you register.
    By continuing to use this site, you are consenting to our use of cookies.