Squat and Bench Press Form

[Singh1996]

Before watching, note I did notice the squats were a tad high and that the bench video is actually 171lbs not 176lbs.

I was wondering how to correct my forward lean on the squat, I do try and tell myself to keep my chest high.

And any tips on the bench would be great,

Thanks.

http://www.youtube.com/watch?v=Aot-w...e_gdata_player


http://www.youtube.com/watch?v=aStsH...e_gdata_player

[Singh1996]

Bump

[WeedyRainfall]

squats are more than a "tad" high.

your cameraman is annoying as f@%k.

i am jealous of your shoes.

[Saschlitt]

Yah you're not squatting to depth at all. Looks like you're breaking at the hips rather than the knees and in turn bending your back forward. Keep doing this and you're going to hurt yourself. I'm currently battling terrible back pains from this exact form. Start breaking at the knees and opening your hips (push knees apart) to let your butt squat into the hole. Keep your back straight and your chest is high as possible (like uncomfortably high). Drop the weight a lot when you do this because it is going to be a lot harder then the form you're currently using but your back will thank you.

Bench looks good. Only thing I would change is you set up your legs in a good position for leg drive but then you move your legs right before you unrack the weight. Keep your legs tucked back to the position you needed them at to make that arch. Then as you push the weight back up drive your heels down. This drive will transfer into that arch and allow you to push more weight. Just make sure you're keeping your butt down

[isaku900]

Yah you're not squatting to depth at all. Looks like you're breaking at the hips rather than the knees and in turn bending your back forward. Keep doing this and you're going to hurt yourself. I'm

...wat.

[nsurdis]

You are squatting pretty narrow.. Which isn't necessarily bad.. But squatting narrow causes your hips to shoot way back.

Then it's just a matter of physics as to why u lean over. If u didn't you would fall over backwards. U are leaning to try and keep the weight over your feet, which are in Olympic shoes.. Further throwing your weight forward because u r not used to sitting back enough..

Knees out will allow your hips to stay more under the bar and drop into the hole.

If your knees didn't shoot so far forward, you would be 3" below parallel with that knee bend.

If you ARE going to squat that narrow u need to carry the bar a bit higher to compensate...

[chromedome106]

you need to sit back in your squat like your taking a **** not stright down. your bench looks like your base just collapes

[Saschlitt]

...wat.

Dude below me did a better job explaining what I was trying to convey. Haha sorry.

[tom11]

I liked the bench more than the squat. You need to tighten up your body more and definitely go deeper. This might not pass in a meet. On a side note, how come youtube knows you are indian and all the related videos are indian related too? Youtube is a strong wizard.

[Singh1996]

Bench looks good. Only thing I would change is you set up your legs in a good position for leg drive but then you move your legs right before you unrack the weight. Keep your legs tucked back to the position you needed them at to make that arch. Then as you push the weight back up drive your heels down. This drive will transfer into that arch and allow you to push more weight. Just make sure you're keeping your butt down

This is illegal in the CPU/IPF. Nothxjeff

[Singh1996]

You are squatting pretty narrow.. Which isn't necessarily bad.. But squatting narrow causes your hips to shoot way back.

Then it's just a matter of physics as to why u lean over. If u didn't you would fall over backwards. U are leaning to try and keep the weight over your feet, which are in Olympic shoes.. Further throwing your weight forward because u r not used to sitting back enough..

Knees out will allow your hips to stay more under the bar and drop into the hole.

If your knees didn't shoot so far forward, you would be 3" below parallel with that knee bend.

If you ARE going to squat that narrow u need to carry the bar a bit higher to compensate...

Thanks for the reply,

So: knees out and keep them back, widen the stance.

[Singh1996]

I liked the bench more than the squat. You need to tighten up your body more and definitely go deeper. This might not pass in a meet. On a side note, how come youtube knows you are indian and all the related videos are indian related too? Youtube is a strong wizard.

Yep, you're right. I've been squatting without a mirror for a couple months where I end up going much lower (I feel my but hit my calves).

hahaha, I tag "indian" in it. Lol

[Singh1996]

I'll either post a new thread tomorrow or update this one with some more skwats.

According to the advice in this thread, I will:

- Widen out the stance instead of bringing the bar higher up
- Sit back
- Keep the shins/knees more perpendicular to the floor
- Force the chest up

Thanks you guys, if you could subscribe to the channel instead of me constantly posting here would that be better?

[nsurdis]

Thanks for the reply,

So: knees out and keep them back, widen the stance.

Yes. Being raw your knees are going to come forward a bit. That's ok. But they are too forward right now. Getting back on your heels just a bit and driving those knees out and dropping into the hole will get u below depth

[Singh1996]

Yes. Being raw your knees are going to come forward a bit. That's ok. But they are too forward right now. Getting back on your heels just a bit and driving those knees out and dropping into the hole will get u below depth

Thanks, slight thread derail but, do you believe in box squatting for the raw lifter?

[nsurdis]

Thanks, slight thread derail but, do you believe in box squatting for the raw lifter?

At your particular level I think simple training will yield nice gains for now.

Box squats have their place, but for someone raw its like an accessory..

I might recommend it for you simply as a touch and go (not sitting back on it) if u set up just below depth and u can use it as a depth check when squatting alone. But don't get used to it as a crutch because there are no boxes at the meet.. But at least you'll know when u are there..

Perfect (or try to perfect) your form now before the bad habits become ingrained..

[Singh1996]

At your particular level I think simple training will yield nice gains for now.

Box squats have their place, but for someone raw its like an accessory..

I might recommend it for you simply as a touch and go (not sitting back on it) if u set up just below depth and u can use it as a depth check when squatting alone. But don't get used to it as a crutch because there are no boxes at the meet.. But at least you'll know when u are there..

Perfect (or try to perfect) your form now before the bad habits become ingrained..

You're right, I won't bother with them for now. My coach has me doing just regular squats and feels like that is what I need right now.

[isaku900]

Dude below me did a better job explaining what I was trying to convey. Haha sorry.

yeah that's not what i was saying "WAT" about.

you're supposed to break at the hips first...not the knees.

[Muzzlrpress]

How often per week do you squat?

[deadliftdang]

Some of your squat reps were not to depth and ifyou want to squat narrow like that go high bar otherwise go wider.

Bench looks good

[Singh1996]

How often per week do you squat?

Once.

Although my squat has gone from 285-315 in 3 months with my coach (both were to depth) I feel as though if my program had me squatting more often I would make better progress.

It's hard to argue with the results though. I figure if I can get a 330 squat in November at my meet I will keep doing things the way he has prescribed.

[Singh1996]

Some of your squat reps were not to depth and ifyou want to squat narrow like that go high bar otherwise go wider.

Bench looks good

Agreed. Time to widen the stance and work on stretching out the hip flexors.

[Muzzlrpress]

Once.

Although my squat has gone from 285-315 in 3 months with my coach (both were to depth) I feel as though if my program had me squatting more often I would make better progress.

It's hard to argue with the results though. I figure if I can get a 330 squat in November at my meet I will keep doing things the way he has prescribed.

See if your coach can get you squatting at least twice a week. The more you do it, the more natural it becomes. Eventually it will feel as natural as sitting down.

[tom11]

Once.

Although my squat has gone from 285-315 in 3 months with my coach (both were to depth) I feel as though if my program had me squatting more often I would make better progress.

It's hard to argue with the results though. I figure if I can get a 330 squat in November at my meet I will keep doing things the way he has prescribed.

Definitely squat more than once per week.

[Singh1996]

Here are the squats from today! Widened out my feet and hands, and tried to sit back more.

For those new to the thread please watch the OP link.

More info in the description box.

Thanks

http://www.youtube.com/watch?v=BAilb...e_gdata_player

[Yuiono]

Try to not look to the mirror.

This screws your spine alignment.
Because you keep looking to the mirror you flex your cervical spine, instead of keeping the whole spine straight.

Keep your neck straight and it will improve your squat!

Congrats!

[tom11]

Here are the squats from today! Widened out my feet and hands, and tried to sit back more.

For those new to the thread please watch the OP link.

More info in the description box.

Thanks

http://www.youtube.com/watch?v=BAilb...e_gdata_player

You have many things to fix but the first one that I would say is try to keep your upper back tight as hell, your chest up and force your elbows down. Look, it is not bad to lean forward in the squat, you are not supposed to squat with 100% vertical torso like some ultra long body/ultra short legs olympic lifting freak made for squatting and jerking, but if you keep having your upper back hunched like this, eventually bad things will happen. There are other things gone wrong here, such as not hitting depth in every rep and not rising hips and knees with the same rate (this is very very bad too). But the upper back thingy is of the most importance here. Also you said you have a coach? What does he say about your squats?

[Singh1996]

Try to not look to the mirror.

This screws your spine alignment.
Because you keep looking to the mirror you flex your cervical spine, instead of keeping the whole spine straight.

Keep your neck straight and it will improve your squat!

Congrats!

Yes sir! I'll set the hooks on the other side next time.

Anything else men (and women)?

[Singh1996]

You have many things to fix but the first one that I would say is try to keep your upper back tight as hell, your chest up and force your elbows down. Look, it is not bad to lean forward in the squat, you are not supposed to squat with 100% vertical torso like some ultra long body/ultra short legs olympic lifting freak made for squatting and jerking, but if you keep having your upper back hunched like this, eventually bad things will happen. There are other things gone wrong here, such as not hitting depth in every rep and not rising hips and knees with the same rate (this is very very bad too). But the upper back thingy is of the most importance here. Also you said you have a coach? What does he say about your squats?

First, thank you for the advice. He said I need to keep the chest up.

I guess I'll stick with this wider food stance, wider hand stance, sitting back more. AND keeping the upper back tight and forcing the elbows down on the eccentric.