Trying to improve my squat

G

Garviel

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So i tried a few of the things that were talked about to me and went today and took a bit lighter a load to try and get my technique better.

Its kinda hard since i'm trying to think about so many things at the same time but eh.



After i did this one the guy video taping told me i was straightening up to soon so i tried to fix that in the next one. (Note that yesterday and before this today i did try hanging down as far as i could go with the bar for a bit and i do think i'm starting to get a bit lower)



Thing number 1-2-3 i was thinking about in all these was trying to keep my entire back tight and going as low as i could go while not letting my knees cave in.. But i don't really know how well that went.
 
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Hey man keep up the good work! I can only see the second video though, first one is just a white square. Can't comment on your form but you stay in the bottom for a really long time.
 
dfownz said:
Hey man keep up the good work! I can only see the second video though, first one is just a white square. Can't comment on your form but you stay in the bottom for a really long time.
Click to expand...

Yea thats because i'm trying to get as low as i can get, for now it takes time :P
 
I understand trying to hit depth but have certain sets or times where you work on depth (wall squats, mobility work, box squats, etc.) and certain denoted sets or days where you work on true form and just go. You want a controlled descent in to the hole and explode out. You don't want to ingrain a 2 second hold in the hole.

Form looks great on the first vid just needs to be sped up.

Also, it doesn't look like your back is tight enough/your not pulling the bar into your traps enough. You can see the weights rolling all over the place at the top. Even at lower weights really dig in and get tight.
 
Looks pretty good. I think you still need to sit back more. Also, watch the bar path in the first video. Once you get about half-way down the bar starts to move forward. You want to make sure the bar goes straight up and down so it doesn't get out over your toes.

A agree with Knuckles, don't pause at the bottom. Get used to to a steady descent and then explode out of the bottom. If you want to sit at the bottom of the squat do what Rippetoe shows in this video. No weight, just sit at the bottom and you should feel a good stretch in your hips.



It's not a bad idea to do this before and after you squat for a while to help with flexibility and to get used to the feeling of being in a full squat.
 
I personally find that using just the bar to sit at the bottom of a squat helps people a bit more than a completely unloaded squat. Easy to either lean forward or do something else you would not do with a bar on your upper back.

Everyone's mileage may vary, of course.
 
The question should be, why aren't you squatting right now?
 
Watsurgol said:
OP, what's your goal, why you squatting?
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Because there is no legit reason on earth besides being injured or paralyzed to not squat. ESPECIALLY if you're bad at it, all the more reason to get better.
 
Your hip flexors are tight and weak, that's causing you to lean forward and lose tightness going into the hole. Stretching them wouldn't hurt, but the main thing is to just sit back and PULL yourself down with those hip flexors. If that doesn't make sense try grabbing onto the lat pulldown machine and pulling yourself into the bottom position.

If it still doesn't make sense, you can at least be secure in the knowledge that the whole gym will be looking at you thinking, "Why the fuck is that guy squatting with the lat pulldown machine?"

Squat heavy, my friend.
 
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