Squat form check - input appreciated!

[El Asiatico]

Hi all - I'd appreciate any input on my squat form. Is the depth good or still a little too high? The angle is a little bad, but I think you can see enough of the bottom of the squat. Any other advice appreciated, I feel like I'm having trouble getting past lifting 250lbs, but only because of form issues, not actual leg strength. Thanks!

I'd embed the video , but don't have enough posts yet.

youtube.com/watch?v=BmH50b2QgeY

[xkreedx]

It looks like you need to go a little bit lower.

[EnglandLifter]

Just a little bit lower id say but apart from that looks ok

[NP603]

your gym has furry walls? do you ever pet the furry wall?







looks like you are leaning forward a lot?
you dont need to go much lower if you choose your legs are parallel to the ground..thats where i stop. I dont do ATG if i do i fuk up my knees

[bdains]

Ya you look like your leaning a little to far forward.

[El Asiatico]

your gym has furry walls? do you ever pet the furry wall?







looks like you are leaning forward a lot?
you dont need to go much lower if you choose your legs are parallel to the ground..thats where i stop. I dont do ATG if i do i fuk up my knees

Haha, yeah the carpet goes part way up the wall and then they have mirrors.

@NP603- thanks for embedding

Thanks for the input all. Does anybody have advice/tips on how to reduce the forward lean?

[PeterGibbons316]

Sit back more and go deeper. Should look like this:

[EnglandLifter]

Weight on heels and look forward that stops me moving forward and just imagine your sitting on chair behind you

[Oxyuranus]

Ya you look like your leaning a little to far forward.

shut the **** up. have you even considered that it might be his anthropometry that causes his squat to look like that? if he tried to keep more upright, the bar would be behind his feet. how would that work?

shove your knees out. your toes look like they're pointing forward as well. shoulder-width stance, toes pointed out about 30 degrees, and shove your knees out hard. should allow you to hit depth. keep your abs tight and lumbar locked in extension. it looks like you might be overextending, although could just be the angle/video.

[F1eld]

Incorporate overhead squats into your routine

[Emdad]

You can try box squats, they allow you to go deep every rep without much pressure on your knees.

[-Lucifer]

Your form is fine. You are using more weight than you can handle. Use 225 and work on going lower.

Incorporate overhead squats into your routine

Lol, why?

[El Asiatico]

Your form is fine. You are using more weight than you can handle. Use 225 and work on going lower.



Lol, why?

Thanks, I agree, the first thing i realized after watching myself was that I need to lighten up the weight. I think some people suggest overhead squats because it will strenghthen the muscles that would help keep my torso more upright instead of leaning so far forward

[Oxyuranus]

Lol yea man shove your knees out cause that makes sense. Haha ****in ****

[-Lucifer]

Lol yea man shove your knees out cause that makes sense. Haha ****in ****

Shoving the knees out will ensure that most of the weight is over the knives of the feet (not arches). If the arches collapse, your knees will buckle and that's bad for the knees.

[GavriloPrincip]

Lol yea man shove your knees out cause that makes sense. Haha ****in ****

Retards like this really need to be banned.

Stats: 6'1", 160 lbs

[Oxyuranus]

Shoving the knees out will ensure that most of the weight is over the knives of the feet (not arches). If the arches collapse, your knees will buckle and that's bad for the knees.

Yeah. Shoving the knees out does a lot of things and is necessary when squatting. I suggested op do it so that he can get his femurs out of the way of his body and hit depth.

[RainingBlood]

You should shove your knees out to the sides. Always. I think the reason someone recommended the overhead squat above is to teach you to stop your butt wink. If you have a butt wink while doing the OH squat, you will fall over. Your butt wink is nothing huge and shouldn't be a concern unless you start experiencing pain. That's my 2 cents. Are you squatting low bar or high bar? I have a huge problem with people telling high bar squatters to sit back. It's a back injury waiting to happen.

[Oxyuranus]

You cant put you knees forward. You can sit further back to have them go further out.


And if Oxy meant putting out to the side he would be correct. But he started bitching when someone told him to sit back and blamed it on their physical structure

must be stupid. definitely are if ATG squats "fuk up [your] knees".

I was simply stating that he's not leaning too far forward. if he'd want to keep more upright, one of 2 things would need to happen: weight come on his toes, or weight be behind his foot. both are bad. not everyone's squat is going to look the same. some people will have to keep a more horizontal torso than others, like OP. stop giving advice if you know nothing, especially if you're 6'1 160lbs. it's also fairly obvious don't squat very much.

"shove your knees out" is a very common cue. why is this so hard for you to understand?

[El Asiatico]

Are you squatting low bar or high bar? I have a huge problem with people telling high bar squatters to sit back. It's a back injury waiting to happen.

Low bar...in my head I was squatting according to how Rippetoe teaches, but it looks like, and sounds like from most people's feedback here, that I'm leaning too far forward (and obviously not getting quite deep enough).

[RainingBlood]

Low bar...in my head I was squatting according to how Rippetoe teaches, but it looks like, and sounds like from most people's feedback here, that I'm leaning too far forward (and obviously not getting quite deep enough).

As long as your chest is puffed out and your abs are tight, you're okay. Make sure your chest is puffed out. That is crucial. Sit back. If you feel your back is getting loose throughout the movement, it's a form problem. If you're tight and still leaning that far forward, then it is your bodies mechanics.

[scarboro]

I don't see anything too bad with the mechanics. The only real problem you need to fix is going ALOT deeper. It's very shallow right now.

[PeterGibbons316]

sorry bro im not 5"9 like you. And ya im not going to go lower than parallel im gonna listen to what body builders in my gym have told me then some insecure ******* online that thinks he knows everything and is afraid to post his stats cause he knows he will get made fun of. Then this is where you claim you are 6"1 190 and 4% bf

If bodybuilders in your gym told you not to go below parallel then they are uneducated. But don't take my word for it, here is what the National Strength and Conditioning Association says about it:

In a nutshell, here’s what it says:

Correctly performed squats are not only safe, but they may actually PREVENT knee injuries

The squat can enhance performance in many sports

Overtraining and fatigue related injuries do occur with squats, but the chance of getting injured is reduced by following the established principles of resistance training program design.

The squat is NOT detrimental to knee joint stability when performed correctly.

Weight training exercises, including the squat, strengthen connective tissue, including muscles, bones, ligaments and tendons.

There are different styles of squat performance and proper form requires the muscles to be conditioned for that form.

Bouncing out of the bottom may help you get through the sticking point more easily, but this may be injurious to the knee.

Squatting puts stress on the back, but injury potential is low if proper technique is observed.

http://www.freedomfly.net/Articles/T...training30.htm
http://www.nsca.com/publications/SQTforWeb.pdf

[-Lucifer]

like i stated parallel. Not when your ass touches the ground like a lot of people say to do.

If you are hitting parallel or going slightly lower, you are still activating everything. There's no need to go 'ass to grass' if you don't want to. However, ATG squats are not bad for the knees.

[scarboro]

If you are hitting parallel or going slightly lower, you are still activating everything. There's no need to go 'ass to grass' if you don't want to. However, ATG squats are not bad for the knees.

Speaking as someone who does an oly style "atg" squat, once you've gotten at least 2 inches below parallel it's actually just as easy to go hams to calves and get a better stretch to shoot out of the hole rather than stop and reverse at just below parallel.
Of course some stipulations would be that you'd have to squat fairly narrow, high bar with a fairly vertical torso.

[Oxyuranus]

sorry bro im not 5"9 like you. And ya im not going to go lower than parallel im gonna listen to what body builders in my gym have told me then some insecure ******* online that thinks he knows everything and is afraid to post his stats cause he knows he will get made fun of. Then this is where you claim you are 6"1 190 and 4% bf

don't bring height into this. i'm only an inch shorter than you and i've got 65 pounds on you. what difference would it make if I had my stats up? I can put in whatever stats I want and it still wouldn't matter. i'm not a bodybuilder.

yes, listen to bodybuilders, who squat once a week for a few sets and treat it like any other leg exercise, rather than powerlifters or even olympic lifters who use the squat as one of their primary movements, and actually give a **** about it and understand proper mechanics.

[-Lucifer]

Speaking as someone who does an oly style "atg" squat, once you've gotten at least 2 inches below parallel it's actually just as easy to go hams to calves and get a better stretch to shoot out of the hole rather than stop and reverse at just below parallel.

Parallel is better for strength, in my opinion. You can generate more power in that position.

[PeterGibbons316]

Appreciate the input but if you read the article you posted it says.....

“You should learn how to go down into the squat position low enough. The top of your thighs should be about parallel to the floor OR slightly lower."

like i stated parallel. Not when your ass touches the ground like a lot of people say to do. amazes me the people on the internet. Ok well if i could id introduce you to them and you can tell them they are uneducated and see what they say looking at them id say they know what they are doing.

You don't understand what parallel is. The OP looks to be about 4 inches from parallel, that's a lot. Your hip joint should drop just below your knee to be below parallel - for most the top of your thigh is close to parallel with the ground at this point. There is a big difference between ATG and just below parallel.

Just because the guys in your gym are huge doesn't mean they have any idea what they are doing. Anyone can take a piss poor routine and do exercises with piss poor form and given enough time still get huge. That doesn't mean they are doing anything right.

If you are hitting parallel or going slightly lower, you are still activating everything. There's no need to go 'ass to grass' if you don't want to. However, ATG squats are not bad for the knees.

Also, this^

[Jrahe42]

Parallel is better for strength, in my opinion. You can generate more power in that position.

SPF disagrees, you can generate more power 4 inches above parallel

[400Lb Gorilla]

no one in this thread does ATG squats... why you ask. because unless you have REAAAAALLLLLLLY long thighs in comparison to your shins then you can not get your glutes to tocuh the ground therefor no one squats ass to ground(grass, whatever)

will be negging NP603 for being an unfunny troll in general