critique squat form please

[skinnymarine89]

i'm just starting out and still working on my form

http://www.youtube.com/watch?v=oxc8u_Nonv0

[dannyboy33]

#1. You are not going parallel or below, I'm sure you can go lower.

#2. Your knees go past your toes. You are begining your squat by bending your knees which is wrong, squatting happens through your hips/waist, your knees should stay almost unmoved through the whole act. First thing you should bend is your hips.

#3. Go lower.


As such:

[CaliforniaKing]

Originally Posted by dannyboy33

#1. You are not going parallel or below, I'm sure you can go lower.

#2. Your knees go past your toes. You are beginning your squat by bending your knees which is wrong, squatting happens through your hips/waist, your knees should stay almost unmoved through the whole act. First thing you should bend is your hips.

#3. Go lower.


As such:

Repped..great advice.

[iSkinny]

Originally Posted by dannyboy33

#1. You are not going parallel or below, I'm sure you can go lower.

It's clear he doesn't have the flexibility to, as can bee seen by the slight anterior pelvic tilt at the bottom of reps.

Originally Posted by dannyboy33

#2. Your knees go past your toes. You are begining your squat by bending your knees which is wrong, squatting happens through your hips/waist, your knees should stay almost unmoved through the whole act. First thing you should bend is your hips.

Agreed on Hip initiation, disagreed on restricting the movement of the knees. As long as the knees follow the tracking of the toes then it's fine.

Unrestricted movement of the knees will increase forces on the knees by <15%. HOWEVER like everything, there is always a trade off - in which this case a beneficial one. While forces on the knees may be increased the reduction in torso angle and hip flexion this will also result in minimizing forces on the spine and hips by >400% (Fry et al. 2003).

Originally Posted by dannyboy33

#3. Go lower.

See point 1. OP needs to work on his flexbility. However If you really feel his depth is an issue, then OP needs to make his stance wider.

Another point - OP retract your scapula more, stick your chest out. Placing your hands closer together on the bar will make this easier.

Reps for posting a video.

[FEAR27]

Try not to squat in chucks..

but for real untill you can gain that depth on the squat on your own place 10 pound plates underneath each heel, with your heel elevated you can go deeper and you wont lean further as much.