Im trying to figure out my errors here, and its hard for me to tell. Id appreciate all the help i can get. Thanks
My squat: [url]http://www.dailymotion.com/video/xniscv_squat_lifestyle[/url]
Ripptoe teaching the squat: [url]http://youtu.be/yha2XAc2qu8?t=3m12s[/url]
You don't start off tight or maintain tightness during the lift
You are trying to break at the hips first but you appear to be breaking at the low back to compensate
You round your back to reach depth and by this time your knees have come forward shifting stress
The later reps show your back weakness and you come out of the hole like a wet noodle
1- running shoes
2- toque
3- lack of tightness
4- rounded hips at the bottom
5- you bottom out and your knees come forward
for some reason, it looks like the first part of your body to go down is your shoulders. you should be trying to keep your shoulders as upright as possible. Think to yourself "big chest" as you begin the descent.
You are getting on your toes to un-rack/rack. This is bad.
[QUOTE=CROMAGS1985;822640251]You don't start off tight or maintain tightness during the lift
You are trying to break at the hips first but you appear to be breaking at the low back to compensate
You round your back to reach depth and by this time your knees have come forward shifting stress
The later reps show your back weakness and you come out of the hole like a wet noodle[/QUOTE]
Thanks how can I fix this? Also am I incorporating hip drive correctly?
Cant really tell from you vid weather its a High bar or Low bar placement but i use to have similar problams, U lack explosivness out of the hole and when u come up it looks like a Good Morning. You gotta sit back into your squat more and push your chest out.
I switched from High bar to Low bar and that eliminated alot of the same problems your having.
Okay so let's talk hip drive... So what is it and how do we accomplish it.
Hip drive is easy... Try this squeeze your butt checks together, what happens? Your hips drive forward!!!
But how do you incorporate that into the squat or deadlift? First you have to learn to spread the floor with your feet or push outwords in a fashion as if to spread the floor, this will active the hip muscles.
Try it this way: get a chair in your house, place it behind you, get in your squat stance in front of the chair BAREFOOTED. Now before you start to sit back to the chair try to push the floor apart, all your force is being applied to the outside of your feet not down thru heels. As you try to push apart the floor can you feel your hips tighten up? Can you feel the outside of your quads tighten up? Now keep this same tight feeling as you sit back to the chair, then as you touch the chair push out harder out the floor and as you come up squeeze your glutes together (squeezing you glutes pushes your hips forward = hip thrust/drive). pushing out with you feet and forward with your hips brings you to a standing position, using much stronger muscles than just your quads!
That's it!!! Practice that simple motion over and over, learning how it feels and then when you get under the bar it will be second nature.
My only other advice is that you need to learn to keep your torso tight; breath in thru your stomach not your chest. Stay tight!!! Oh and one more thing don't watch yourself in the mirror while lifting, you need to learn to feel the motion, so you can know what your doing wrong. Put a piece of tape on the mirror and look at that the hole time you squat.
Keep us informed
bar placement looks too high at a glance. hard to tell