ITT we teach me how to squat

[Geoff Richards]

My knees were starting to hurt from squatting and from some research I came to the conclusion
that my form was incorrect.
It seems I was making the initial drop by my knees going forward rather than poking my backside
out.

First time using video so possibly this is not the best angle.

I am using a small school chair as a box and using only the bar until I can get my form worked out.
Prior to this I haven't been using a box,just going as low as I can.

Appreciate any help and or constructive criticism

[MichaelCJ]

Here's a pretty good guide for low bar squatting... assuming you don't have a copy of Starting Strength, that is.

http://stronglifts.com/how-to-squat-...mmon-problems/

[Geoff Richards]

thanks Michael,I have been doing quite a bit of reading but thinking I'm doing it right and actually doing right
can be 2 different things

[tatwizard]

that a good guid for squat,bro

[drudixon]

Foam roll. Sometimes your squat can be fine and your knees hurt any way. Mine have been hurting and I spent the past two days rolling and now they're fine.

Honestly I think you should reshoot the video with some weight on the bar.

Also, that's not really a box squat.

[N4M3T4K3N]

^ this. Foam rolling is great

[MichaelCJ]

Honestly I think you should reshoot the video with some weight on the bar.

Yep, and without the chair would also be better. A different angle (than 90 degrees) might help a bit as well.

Never have had the need (or desire, I guess) to do the foam roll thing. But, I know a lot of folks swear by it, therefore I'm not actually dismissing it at all. I just don't know how much it might or might not help, obviously.

[67ghiaTIV]

I am just starting out again after a long time off and found Mark Rippetoe videos very helpful. Get a copy of Serious Strength and check out his videos on youtube. He uses "hip drive". Lift the weight using your hips. My form is much better and the lifts feel strong.

Keep at it.

[azeeb]

You need to be standing about a foot farther in front of the chair.

Your butt is still coming straight down, and your knees are moving forward.

If you move farther out in front of the chair, it will force you to sit back more.

[Geoff Richards]

Foam roll. Sometimes your squat can be fine and your knees hurt any way. Mine have been hurting and I spent the past two days rolling and now they're fine.

Honestly I think you should reshoot the video with some weight on the bar.

Also, that's not really a box squat.

drudixon, see that's the thing,I think I'm doing it right,can you see where I'm going wrong ?

I am just starting out again after a long time off and found Mark Rippetoe videos very helpful. Get a copy of Serious Strength and check out his videos on youtube. He uses "hip drive". Lift the weight using your hips. My form is much better and the lifts feel strong.

Keep at it.

thanks ghia,yeah I have been watching those youtube vids,will keep checking them out

thanks

You need to be standing about a foot farther in front of the chair.

Your butt is still coming straight down, and your knees are moving forward.

If you move farther out in front of the chair, it will force you to sit back more.

thanks for the pointer azeeb,I will try as you say tonight

[drudixon]

drudixon, see that's the thing,I think I'm doing it right,can you see where I'm going wrong ?


thanks ghia,yeah I have been watching those youtube vids,will keep checking them out

thanks



thanks for the pointer azeeb,I will try as you say tonight

Well, we could critique the vid you posted, but it may change considerably once you add weight to the bar. It really doesn't look bad at all.

From there, what I can see is you're not leading with your ass. Ass starts both the ascent and descent. Like Azeeb said, sit back, not down. Your back arch and chest sticking out are great, but I'd like to see you get your wrists straight, it looks like they hurt. Your knees wobble laterally throughout the movement. Constantly push them outwards using your hips (that could be part of the problem). To be a box squat, you actually have to sit back and deload the weight to the box. I'm not sure I'd do that on a kids chair. Your toes point out a lot more than mine do, but I think width and toes is more a preference thing than anything.

[Geoff Richards]

Well, we could critique the vid you posted, but it may change considerably once you add weight to the bar. It really doesn't look bad at all.

From there, what I can see is you're not leading with your ass. Ass starts both the ascent and descent. Like Azeeb said, sit back, not down. Your back arch and chest sticking out are great, but I'd like to see you get your wrists straight, it looks like they hurt. Your knees wobble laterally throughout the movement. Constantly push them outwards using your hips (that could be part of the problem). To be a box squat, you actually have to sit back and deload the weight to the box. I'm not sure I'd do that on a kids chair. Your toes point out a lot more than mine do, but I think width and toes is more a preference thing than anything.

thanks man,this is exactly the stuff I wanted to hear
I will try a vid from a slightly diff angle with weight on the bar tonight minus the chair.
My toes do point out quite a bit but I need that as I dont have much ankle flexibility.
Sitting here getting ready for work I checked your comments about my wrists and I hadn't noticed
that until now,practicing with an invisible bar holding my wrists straight I feel a lot of tension
in my shoulder blades.Will start stretching to address this

thank you my friend
(on charge)

[Simpy]

Sit back further. Your first movement should be from the hips, not the knees. If you watch, your first movement it in the knees. That's a sure way to get yourself out of squatting alignment and make the knees push out past the toes.

[Geoff Richards]

Sit back further. Your first movement should be from the hips, not the knees. If you watch, your first movement it in the knees. That's a sure way to get yourself out of squatting alignment and make the knees push out past the toes.

thanks Simpy
at work today and I keep practicing an invisible bar squat in the tool room making sure I push my backside out first
at first I felt like I was tipping forwards but the idea seems to be sinking into my thick skull