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  1. #1
    Registered User adam131313's Avatar
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    Squat form check

    Attempting a 120kg High bar olympic style squat. Thoughts?

    Im 5 ft 11 and 165 lbs if that helps

    http://www.youtube.com/watch?v=JCFV8...ature=youtu.be
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  2. #2
    deracate chinese frower Mindi912's Avatar
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    embedded for ease.

    You're not quite parallel and can't see your feet but otherwise it looks ok for what you've taken.
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  3. #3
    ( _)>⌐■-■ (⌐■_■) lee__d's Avatar
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    The camera is pointed up at him, so I think he is hitting depth. I would just say make sure you're getting your knees out and tracking your toes. Looks good.
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  4. #4
    Registered User FromSquare1's Avatar
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    I would go lower for an olympic squat. Also try keeping your torso more vertical..
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  5. #5
    ( _)>⌐■-■ (⌐■_■) lee__d's Avatar
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    Originally Posted by FromSquare1 View Post
    I would go lower for an olympic squat. Also try keeping your torso more vertical..
    I missed the olympic squat part. OP it looks like you're low bar squatting.
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  6. #6
    Registered User adam131313's Avatar
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    Originally Posted by FromSquare1 View Post
    I would go lower for an olympic squat. Also try keeping your torso more vertical..
    Gradually trying to, dont have the flexibilty at the minute. Any tips for staying for vertical? Find it almost impossible even when using a lighter weight
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  7. #7
    Registered User adam131313's Avatar
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    embedded for ease.

    You're not quite parallel and can't see your feet but otherwise it looks ok for what you've taken.
    Cheers. I think I hit parrallel on the last rep though. Was my third squat session in a week so energy levels werent the best
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  8. #8
    Registered User adam131313's Avatar
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    Originally Posted by lee__d View Post
    I missed the olympic squat part. OP it looks like you're low bar squatting.
    Really? The bars resting on my upper traps
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  9. #9
    Registered User FromSquare1's Avatar
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    Bar position isn't the only difference between an olympic squat and a low bar squat. An olympic squat is typically ATG, with an upright (as possible) torso. The best way to learn to keep your torso up is to try to sit on your heels (I find anyway). You'll need your heels raised (lifting shoes help with this) unless you have great ankle flexibility.
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  10. #10
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    Originally Posted by adam131313 View Post
    Gradually trying to, dont have the flexibilty at the minute. Any tips for staying for vertical? Find it almost impossible even when using a lighter weight
    Although your feet wasn't clear in the video, it was obvious that your knees was nearly over your toes. That's your error. By doing so, you will put your butt way back and staying vertical create a moment arm between the weight and your center of mass(COM-The middle of your feet), and since the weight is too heavy, your body cannot handle that moment arm. Therefore your back will bend to put the weight over the COM.



    as you shown in this figure when doing a higher bar squat you can afford letting your knees slip past your toes( more than low bar and less than front squat). This will put your butt in the right position where your back can be almost vertical while keeping the weight over the COM.
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  11. #11
    ( _)>⌐■-■ (⌐■_■) lee__d's Avatar
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    Originally Posted by FromSquare1 View Post
    Bar position isn't the only difference between an olympic squat and a low bar squat. An olympic squat is typically ATG, with an upright (as possible) torso. The best way to learn to keep your torso up is to try to sit on your heels (I find anyway). You'll need your heels raised (lifting shoes help with this) unless you have great ankle flexibility.
    Right, but bar position basically determines form.

    And op, it looked lower. Break at your knees and sit straight down between your hips if you want to oly squat.
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  12. #12
    Registered User tidnab's Avatar
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    It looks like a good squat to me. As noted above your depth gets better with each rep, but the 3rd rep was significantly below parallel and overall really nice looking.

    I don't necessarily agree about needing to work on consciously pushing your knees further forward. Instead I would work on mobilizing the ankles (ie stretching the calves) in order to improve ROM and your knees should start coming more forward naturally (and you will also find it easier to keep your torso vertical) once you get used to the additional range of motion. Getting some Olympic lifting shoes will also help with this. But that's only for if you really want to squat ATG. It's hard to find fault with your squat as is otherwise -- you just need to be more consistent with it.
    Last edited by tidnab; 02-21-2013 at 07:39 PM.
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  13. #13
    Registered User adam131313's Avatar
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    Originally Posted by tidnab View Post
    It looks like a good squat to me. As noted above your depth gets better with each rep, but the 3rd rep was significantly below parallel and overall really nice looking.

    I don't necessarily agree about needing to work on consciously pushing your knees further forward. Instead I would work on mobilizing the ankles (ie stretching the calves) in order to improve ROM and your knees should start coming more forward naturally (and you will also find it easier to keep your torso vertical) once you get used to the additional range of motion. Getting some Olympic lifting shoes will also help with this. But that's only for if you really want to squat ATG. It's hard to find fault with your squat as is otherwise.
    Cheers mate. Ive already got a pair, got the adidas power perfects. Cant squat without them as I strained ligaments in my ankle a few months ago and it aggravates it if I dont use them. On the same leg as the ankle injury I also have a tight/weak hamstring which is why I take ages to position myself at the start and is why I think I find it hard to stay upright. Would box squats be good for this?
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    Registered User tidnab's Avatar
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    Originally Posted by adam131313 View Post
    Cheers mate. Ive already got a pair, got the adidas power perfects. Cant squat without them as I strained ligaments in my ankle a few months ago and it aggravates it if I dont use them. On the same leg as the ankle injury I also have a tight/weak hamstring which is why I take ages to position myself at the start and is why I think I find it hard to stay upright. Would box squats be good for this?
    No. Doing RDLs or GMs probably would help you address your hamstring... start out light though.

    As for hitting depth, you can try warming up first with some paused goblet squats.
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  15. #15
    Registered User bmontgomery87's Avatar
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    go a bit lower.
    get elbows under the bar a bit more (try bringing your grip in.
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  16. #16
    Registered User adam131313's Avatar
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    Originally Posted by bmontgomery87 View Post
    go a bit lower.
    get elbows under the bar a bit more (try bringing your grip in.
    Cheers. Can you notice any weakness in my quads/hamstrings or glutes or any tightness in these areas by looking at the video? My front squat max is only 10kgs off my back squat max so I think my hamstrings are weak, although I can seated leg curl the same weight as I do on extensions so not sure. Thinking of incorporating toe elevated good mornings to help this
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  17. #17
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    try not to look down at the top of your rep, try to focus on something slightly above neutral. Looking down like that is going to throw your balance off. Typically fix your head and your body will follow.
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  18. #18
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    lloks good
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  19. #19
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    like mentioned about, try and keep your head up and make sure everything is aligned
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  20. #20
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    I don't think you should be spending so much idle time with the bar on your shoulders. Correct me if I'm wrong.
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