Hi, i felt my form was very bad so i lowered my weight back down, before increasing weight again I want my form to be correct. I feel like my back leans forward too much... Please help
Thread: Squat Form Help
02-23-2013, 09:10 AM #1
02-23-2013, 10:45 AM #2
I will to teach you how to perform the squat correctly with perfect form so you can avoid injury and explode your muscle growth.
The first thing you must do before performing a single repetition is to ensure the squat rack is set up to properly fit you. Adjust the squat rack so the bar is at approximately chest height. This will allow you to unrack the weight without having to come up on your tip toes or waste energy by performing too much of a squatting movement. Also, adjust the cross bars, so they are about an inch below the level of the bar at the bottom of your squatting position. This will allow you to bale out at the bottom of your squat if you need to.
Alright, now that we got the squat rack set up it's time to get down to business. Approach the bar and center yourself underneath it. The bar should rest across your upper trapezius muscle below the level of your seventh cervical vertebrae. Your seventh cervical vertebra is the big bump you feel at the base of your cervical spine when you bend your neck forward. The bar should NEVER rest on your cervical spine. Position your hands on the bar at a comfortable position.
Now, extend your knees and unrack the bar. Before descending, lock in your low back and pull your shoulder blades back. Your low back should have a slight inward curve (lumbar lordosis). This posture should be maintained throughout the squatting movement. When visualizing this position think of a military man or women coming to attention. This is the position you want to be in before starting the squat. Your feet should also be turned slightly outward.
You're now ready to begin. When you descend think about sitting back into a chair. As you go down, you should be simultaneously bending at your knee and hip joints, but never let your back round over. It is O.K. for your trunk to bend forward, but this should come from flexion of your hip joint and not from bending at your low back. Actually, it is a must that your trunk flex forward to maintain your balance. If you attempted to keep your back perpendicular to the floor you would lose your balance backwards or would have to allow your knees to go past your toes as you descended. The latter, by the way, is a huge no no. You should never allow your knees to go past your toes. If you do, you're putting tremendous and potentially damaging pressure on your knees. Descend until your thighs are parallel with the floor. Have a training partner watch you from the side, so you can get a feel for where this position is.
Once your thighs are parallel with the floor, press up. You should now be simultaneously extending at your knee and hip joints. A big mistake I see people making is they extend at their knees without coordinated extension at the hip joint, as well. This causes too much forward flexion of the trunk and they inevitable round their back. They compensate by completing the movement through extension of their low back, which increases strain on the low back and could lead to injury. Avoid this by remembering to keep your low back locked in and your shoulder blades back, as you press up.
Another important point to mention is to always keep your eyes straight forward throughout the squatting movement. Don't attempt to look at the ceiling or down at the floor. Both can have detrimental effects on your form.
Now that you know exactly how to successfully and safely perform the squat it is time to start practicing. I recommend you use just the bar or broomstick to practice with until you have mastered the proper technique. Use a training partner to give you feedback. Once you have mastered the correct form you can begin adding weight. Never sacrifice your form just to lift more weight. I assure you that if you learn the correct form your muscle and strength gains will soon follow. Best of all, you will avoid injury.
Alright, it is time to put your new found knowledge of the squat to work and watch as you take your strength and muscle growth to a new level. I wish you the best of luck in your fitness pursuits.
02-23-2013, 10:54 AM #3
- Join Date: Feb 2008
- Location: United States
- Posts: 76,671
- Rep Power: 1406754
Can't tell much from vid 1 due to the camera angle.
Vid 2 looks good, OP. Keep this same good form as you gradually add weight to the bar over time, and you're on your way.No brain, no gain.
You can't out-train bad nutrition.
"The fitness and nutrition world is a breeding ground for obsessive-compulsive behavior. The irony is that many of the things people worry about have no impact on results either way, and therefore aren't worth an ounce of concern."--Alan Aragon
Ironwill2008 Workout Journal:
02-23-2013, 03:21 PM #4
I think they look fine as well op.The powerlifter visions a certain weight he would like to lift, he uses his body to achieve it and he gets big as a side effect.
The bodybuilder visions a certain physique he would like to aquire, he uses weights to achieve it and he gets stronger as a side effect.
02-23-2013, 03:47 PM #5
02-23-2013, 03:54 PM #6
- Join Date: Oct 2010
- Location: North Carolina, United States
- Age: 27
- Posts: 20
- Rep Power: 0
02-23-2013, 05:50 PM #7
Hips tucking is a form issue, not a flexibility issue. If you allow your lower back and midsection to be relaxed at the bottom of the squat, the hips will tuck, period, regardless of how flexible you are.
OP, to fix this issue, you should do the following:
1. keep your chest up
2. keep your abs braced
3. keep your lower back tight
For added stability you can also take a take breath and hold at the top of each rep. Guarantee this will make a world of difference and you will squat with a much straighter back.
The other thing I noticed is that you could stand to slow things down. You seem to be crashing down into the hole a little bit. Try and keep things smoother and more controlled.
02-23-2013, 09:36 PM #8
02-24-2013, 12:05 AM #9
02-24-2013, 12:19 AM #10
02-24-2013, 12:39 AM #11
looks good to me. Torso does leans forward at the bottom position which is normal. It's just that people have different length of torso so the angles of each individuals vary. Don't be so concerned about the numeric measurement of angle however, because your body naturaly gets you the angle for you for the best way to balance the body. As long as form is good and balance is kept, the angle really means nothing.Dymatize ISO-100 protein: 25g protein, 1 carb, 0 fat, 0 lactose, 0 sugar
That's all you need.
Personal Dymatize protein review (2011):
By Bosco15 in forum ExercisesReplies: 7Last Post: 12-18-2012, 01:40 PM
By kstruve in forum ExercisesReplies: 28Last Post: 01-26-2012, 09:20 AM
By weRise in forum Teen BodybuildingReplies: 14Last Post: 11-12-2011, 10:55 AM
By jreale in forum ExercisesReplies: 8Last Post: 02-11-2011, 08:38 PM
By irishstud617 in forum ExercisesReplies: 13Last Post: 05-17-2010, 01:11 AM