Hey there I'm currently working out at home and I figured I should make sure my form is good, so here is a vid of me squatting 70kgs for 5 reps, im on rippetoes. what do you think about the form?
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1. Join a gym or find a better way to get that bar up. You'll never go up in weight and you'll hurt yourself too.
2. Don't squat on carpet. It's too uneven and you won't get the form down properly.
3. Widen your stance. Get your heels in line with your shoulders or wider.
4. Point your toes out about 30 degrees from their normal position.
5. Keep your head up at all times.
6. Keep your back arched.
7. Do not perform a good morning to get the weight up.
8. Do net let your knees buckle in on the way up. This will be fixed with a wider stance and your toes pointed out.
9. Work on hamstring, groin, glute, and hip flexibility to go lower.
this + don't hold the bar on your neck, it should be on your traps.
and go atg
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You wont be able to lift enough weight off that rack to properly work your legs, and you wont be able to get the bar positioned correctly on your traps.
Widen your stance and imagine dropping down between your feet instead of behind them.
Doing the above will help your keep your back straighter and your head up. Your ankles and hips look quite tight.
1. Join a gym or find a better way to get that bar up. You'll never go up in weight and you'll hurt yourself too.
2. Don't squat on carpet. It's too uneven and you won't get the form down properly.
3. Widen your stance. Get your heels in line with your shoulders or wider.
4. Point your toes out about 30 degrees from their normal position.
5. Keep your head up at all times.
6. Keep your back arched.
7. Do not perform a good morning to get the weight up.
8. Do net let your knees buckle in on the way up. This will be fixed with a wider stance and your toes pointed out.
9. Work on hamstring, groin, glute, and hip flexibility to go lower.
^ That sums up most of it.
I'll disagree with the other two posts. ATG isn't advised if his flexibility doesn't allow. It would be stpuid to force an atg squat, if he is going to be rounding his back to accomplish it.
Dropping between the legs is one squat style. I'd say to try it out, but don't make it sound as if the "sit back" method is wrong. Some prefer to squat down, oly style, and others like to squat back, powerlifter style.
I'll disagree with the other two posts. ATG isn't advised if his flexibility doesn't allow. It would be stpuid to force an atg squat, if he is going to be rounding his back to accomplish it.
Dropping between the legs is one squat style. I'd say to try it out, but don't make it sound as if the "sit back" method is wrong. Some prefer to squat down, oly style, and others like to squat back, powerlifter style.
Dropping between the legs is an excellent way to increase flexibility if you have tight hamstrings, hips and ankles, as the OP clearly does. Once you've got that flexibility, you can tailor your squatting style however you like. Until then, squatting back will just result in a rounded back and lack of depth, as seen in the video.
Dropping between the legs is an excellent way to increase flexibility if you have tight hamstrings, hips and ankles, as the OP clearly does. Once you've got that flexibility, you can tailor your squatting style however you like. Until then, squatting back will just result in a rounded back and lack of depth, as seen in the video.
^ I agree ^
He should be going as deep as he can.
From the video, it shows that this individual is new to squatting, and is performing the movement in a manner he thinks is correct - this doesn't mean that his flexibility to get deeper isn't there; and certainly the magnitude of weight he is lifting will enable him to squat deeper without any serious risk as the stand he is using is far too problematic for higher intensities to be performed on.
alright thanks a lot for the feedback yeah i will be joining a gym soon, ill try and take into account whats been said im gona see how i feel squatting between the legs.
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Technique looks okay for a beginner, I think it looks a little shaky because you are not stong enough yet (supportive muscles). Maybe just back off the weight and try and get some reps under the belt this will achieve two things:
1. Help to build strength in the core hamstring lower and upper back, this will tighten up your form.
2. Help develop the Central nervous system and train (teach) the muscles the moevement.
You need to think about what you want to achieve from squatting. If your goal is to lift as much weight as possible as with powerlifting then, widen the stance drop the bar much lower on the back and sit back into the squats. Squatting like this will work the glutes, hamstrings and lower back.
If your goal is to grow big legs as with bodbuilding then sqaut high bar with a shoulder width stance and squat straight down with knees coming out over your toes, this will hit your quads more.
What you want to achieve will also help determine the amount of reps you are doing, but for now try and keep them up around 10 - 15 while you are getting started.
From the video, it shows that this individual is new to squatting, and is performing the movement in a manner he thinks is correct - this doesn't mean that his flexibility to get deeper isn't there; and certainly the magnitude of weight he is lifting will enable him to squat deeper without any serious risk as the stand he is using is far too problematic for higher intensities to be performed on.
this is an outstanding reply!
don't "assume" he can't do ATG until he tries it.......
the way he is putting that bar back on the rack is a NIGHTMARE and a serious back injury in the making!
also: did anyone mention him doing these barefoot?? that is highly NOT advised.....
yeah hah thanks for feedback guys but now im thinking ill probably just give up squats until i join a gym n keep deadlifts and do leg extensions n curls coz of you tellin me about rack bein dangerous for me
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yeah hah thanks for feedback guys but now im thinking ill probably just give up squats until i join a gym n keep deadlifts and do leg extensions n curls coz of you tellin me about rack bein dangerous for me
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