Squat and powerclean form check [video]

[Saintsqc]

Low bar. I try to squat parallele.


1st working set. 210 lbs.





3rd working set. 210 lbs.






3rd working set. 135 lbs.




I was squatting in a smith machine before. I started squatting with free weight since 1 months.



I know, I walk too much with the bar for my squat. I wanted to be in the middle of the screen. Usually, I do 2 or 3 steps.


Any opinions?

[Fgenetics15]

Start the movement by sitting back rather than breaking your knees.
Coming out of the hole your ass is coming up to quick causing the weight to come forward

[hlydon]

Start the movement by sitting back rather than breaking your knees.
Coming out of the hole your ass is coming up to quick causing the weight to come forward

I agree.

You'll end up tiring out your lower back when you start going heavy.

[Saintsqc]

Start the movement by sitting back rather than breaking your knees.
Coming out of the hole your ass is coming up to quick causing the weight to come forward

I agree.

You'll end up tiring out your lower back when you start going heavy.

Yeah, thats right.

I dont know how to stop doing that. Its like if my lower back was stronger than my quads. Any cues?

[Fgenetics15]

I had the same problem forever and thought it was due to weak lower back/legs and it ended up being a weak core, therefore my body couldnt support the weight to stay upright throughout the movement.
Box squats helped me greatly to get the form down and really concentrate on the arched back during the squats and also during weighted core work.

[jammyo40]

The descent (eccentric) portion doesn't look bad. However, the ascent (concentric) portion, as mentioned, has some problems. Your butt is coming up and you're pushing your knees back prematurely, almost as if you're trying to do a good morning.

If you have time, watch the entire series - it's very good material.

[Saintsqc]

The descent (eccentric) portion doesn't look bad. However, the ascent (concentric) portion, as mentioned, has some problems. Your butt is coming up and your pushing your knees back prematurely, almost as if you're trying to do a good morning.

If you have time, watch the entire series - it's very good material.

Allright! I was afraid of this good morning thing. Ill work this out.

I will def watch this serie.

[CycleFreak]

About half of the upward phase of the squat is being accomplished through the lower back straightening rather than leg drive.

Personally when/if that starts happening to me towards the end of a set (either due to legs failing or general fatigue) I stop the set because you aren't really squatting anymore. It's more like a deadlift with a bar across your back.

Seeing as it's happening on the first set, and your body will naturally do whatever it has to in order to get the weight up when leg drive alone is obviously not enough, I'd drop the weight to a level where it doesn't happen anymore. Possibly think about trying to break from the waist before the knees so that you don't lean forwards as much and have to use your back to get the weight up due to your body position.

Dropping the weight isn't a step backwards. If half the weight is being moved by lower back involvement then you might as well use 50% less but accomplish the lift with 100% leg effort rather than leg+back.

[Saintsqc]

About half of the upward phase of the squat is being accomplished through the lower back straightening rather than leg drive.

Personally when/if that starts happening to me towards the end of a set (either due to legs failing or general fatigue) I stop the set because you aren't really squatting anymore. It's more like a deadlift with a bar across your back.

Seeing as it's happening on the first set, and your body will naturally do whatever it has to in order to get the weight up when leg drive alone is obviously not enough, I'd drop the weight to a level where it doesn't happen anymore. Possibly think about trying to break from the waist before the knees so that you don't lean forwards as much and have to use your back to get the weight up due to your body position.

Dropping the weight isn't a step backwards. If half the weight is being moved by lower back involvement then you might as well use 50% less but accomplish the lift with 100% leg effort rather than leg+back.

I dont see it that way...I do use my back a lot and my butt is driving up too quickly...but I dont GM the weight?

Correct me if im wrong.

When I look to the vids, I think it is not that worst. I guess if I focus on driving my chest up it will be better?

[jammyo40]

I dont see it that way...I do use my back a lot and my butt is driving up too quickly...but I dont GM the weight?

Correct me if im wrong.

When I look to the vids, I think it is not that worst. I guess if I focus on driving my chest up it will be better?

You're not GMing, but your form hints at it. I do high bar squats and I don't really know the intricacies of the low bar variant, so I won't really comment on that.

[Saintsqc]

I watched a couple of Ripp's vid before and I was trying to use the hip drive hes talking about.

I guess im overdoing it? What is the difference between my ''butt coming out of the hole too quickly'' and the hip drive that Ripp talk about.

Im not saying im doing it right, im saying I dont know what im doing wrong.

[Fgenetics15]

You want the power coming through your hips but that doesnt translate into your ass rising first out of the hole.
Its hard to explain and easier to demonstrate.
When your in the hole you want to drive the knees out hard and come up in the straight line that you went down rather than forcing your ass out and body forward.
Drive your heels into the ground and picture digging the bar into your traps. You want your power starting from the ground up not from your hips up

[Fgenetics15]

Watch these over and over again then apply it.
Part 1 - http://www.youtube.com/watch?v=EkF9QD7oCIA
Part 2 - http://www.youtube.com/watch?v=c6cgnxY8ld4
Part 3 - http://www.youtube.com/watch?v=Q36wb3PgTQ4
Part 4 - http://www.youtube.com/watch?v=LBxYSAxxajc
Part 5 - http://www.youtube.com/watch?v=LzlsAmFJNaU

[gjo365days]

not bad...

[ManWithCurls]

Low bar. I try to squat parallele.


I was squatting in a smith machine before. I started squatting with free weight since 1 months.



I know, I walk too much with the bar for my squat. I wanted to be in the middle of the screen. Usually, I do 2 or 3 steps.


Any opinions?

Your power cleans are not bad although you have three main issues that you can correct:

1) Initial set up. Get your shoulders a bit further forward, you want them to be over the barbell. You are having the same initial setup as you'd have for a deadlift, which would be incorrect for a power clean.

2) You are not extending fully. Think of thrusting your hips forward explosively while shrugging your traps to your ears. You will get this with practice.

3) Land the barbell like you mean it! I always say this, go and meet the barbell, actively drive it to your shoulders. Don't just expect it to fall on your shoulders because with 100lbs more on the barbell, you will be crushed.

For a lengthy and detailed power clean tutorial, check this article:

http://www.manlycurls.com/2011/09/20...e-power-clean/

All the best.

[Saintsqc]

Your power cleans are not bad although you have three main issues that you can correct:

1) Initial set up. Get your shoulders a bit further forward, you want them to be over the barbell. You are having the same initial setup as you'd have for a deadlift, which would be incorrect for a power clean.

2) You are not extending fully. Think of thrusting your hips forward explosively while shrugging your traps to your ears. You will get this with practice.

3) Land the barbell like you mean it! I always say this, go and meet the barbell, actively drive it to your shoulders. Don't just expect it to fall on your shoulders because with 100lbs more on the barbell, you will be crushed.

For a lengthy and detailed power clean tutorial, check this article:

http://www.manlycurls.com/2011/09/20...e-power-clean/

All the best.

Thanks, ill work on that. Did you write it?

For that clean, you kinda push your elbows under. Other than pushing up with your legs more explosively I recommend starting with your shoulders very low, so you almost feel a stretch in your traps, and almost doing a violent shrug towards the top of the pull. That should send the weight high enough so that you catch it instead of doing a scoop with your elbows.

I see what you are saying. Ill think about it!

Cant wait to do powerclean again! I have a couple of point on wich I have to work! Thanks guys!

[ManWithCurls]

Thanks, ill work on that. Did you write it?

Yes. Feel free to comment or ask questions in the same article page as I do not visit bb.com very frequently.

All the best.