[Form check] Squat, question.

[Quang47]

Hi.

Please see my squat.
The weight is fairly high for me and on 4-th or 5-th rep I tend to collapse with my lower back and use it to lift the bar.
Also, people said there's a butt wink? I don't really know what it is and how to fix it.
Thanks.

177 cm (5'9"), 70 kg (155 lbs)
Weight used - 180 lbs.

[dmacdonal9]

Your stance is fairly narrow, causing you to come down on top of your hips instead of in between them. This leads to butt wink (yours is quite minor though). You want a wider stance with low bar.

[Turtora]

Hi.

Please see my squat.
The weight is fairly high for me and on 4-th or 5-th rep I tend to collapse with my lower back and use it to lift the bar.
Also, people said there's a butt wink? I don't really know what it is and how to fix it.
Thanks.

177 cm (5'9"), 70 kg (155 lbs)
Weight used - 180 lbs.

For buttwink, check out the video at the end of this post (I would also check out the stabilization techniques [chris has squatted 881.8 at a bodyweight of 220]): http://forum.bodybuilding.com/showth...post1348198731

There are also some solid mental cues you could pick up like "knees out" or "spread the floor (helps keep knees out)" or "root your feet into the floor by twisting out as you descend" to help cue glute activation. Those are just some cues I like.

[Quang47]

Your stance is fairly narrow, causing you to come down on top of your hips instead of in between them. This leads to butt wink (yours is quite minor though). You want a wider stance with low bar.

Thanks. Anything else to look after?

[Saintsqc]

You could have a solid high bar squat, though. Have you ever tried squatting with he bar on the top of your traps ?

[Quang47]

You could have a solid high bar squat, though. Have you ever tried squatting with he bar on the top of your traps ?

To be honest I thought that was high?
When I put it higher I feel there's nothing to support them, they are resting on my neck

[dmacdonal9]

To be honest I thought that was high?
When I put it higher I feel there's nothing to support them, they are resting on my neck

You're in a low bar position right now. It's a subtle difference, probably 1" to 1.5" for most people, but it's a big change. Changes the whole exercise.

Retract your shoulders and tighten your upper back. If your shoulders roll forward, the bar digs into your spine. Roll them back and it rests on the meat of your traps (for high bar).

[Saintsqc]

You're in a low bar position right now. It's a subtle difference, probably 1" to 1.5" for most people, but it's a big change. Changes the whole exercise.

Retract your shoulders and tighten your upper back. If your shoulders roll forward, the bar digs into your spine. Roll them back and it rests on the meat of your traps (for high bar).

This

Personnally, it took me a while to get used to high bar position. For the first few weeks, it was very uncomfortable, if not painful. Then, out of a sudden...it became "comfortable". A high bar position will allow you to maintain a more upright torso. Some people have a better limb length ratio and a better mobility for a high squat and it seems like you are one of them.

[Quang47]

You're in a low bar position right now. It's a subtle difference, probably 1" to 1.5" for most people, but it's a big change. Changes the whole exercise.
Retract your shoulders and tighten your upper back. If your shoulders roll forward, the bar digs into your spine. Roll them back and it rests on the meat of your traps (for high bar).

Thanks, I'll try next time.
Why would you suggest that?
Is my low bar flawed or my body type is better suited for high bar?

[dmacdonal9]

my body type is better suited for high bar?

Yeah, maybe. You're able to stay very upright and have excellent ankle mobility.