Requesting help with Squat form

[kharneth]

Hello everyone!

So, I've been seriously working out for a little over a year now. I've been getting more and more worried about my squat form. I've read explanations about correct form and I've watched videos. I might just be paranoid, but I think it's better to be safe than sorry. Anyway, I used my mac's webcam to record myself squatting to see if I could figure out if there was a problem or not. Unfortunately, I can't tell if I'm doing it wrong. It seems... pretty much correct, but I don't totally trust my judgement. I would like to post it here and see if you guys could help. I'm unsure how to, the video is in .mov format and it seems I can't post it on this website.

Would anyone be willing to help? I googled this question and didn't get much help.

Also, I recently switched to low bar squats as it is part of the 5x5 Stronglifts workout because it allows you to squat heavier.

[__Iceman__]

Upload to youtube. Post link.

[kharneth]

This is bs... I can't link the video until I've posted 50+ times -.-

[__Iceman__]

Just add some spaces between the link.

[kharneth]

I tried, it didn't work. I tried more spaces, and pressing enter. It's not working. I have posted 7 out of 50 times. This will be my eighth. I'm just going to post a bunch of responses here and hope the admins don't consider it spam :/

[kharneth]

9th

[Bloodstone79]

9th

I wouldn't. Go around the forum and introduce yourself, post in the off topic section threads, start a log, etc.

[__Iceman__]

OP's video


Anyways it looks like your hips are driving up faster than your chest. Also look at your wrist position. Your wrists should be straight but instead they're cocked back. If you can't keep them straight then either try a wider grip and/or a thumbless grip. Considering the depth and style of squat your knees should not be going that far forward. Widen your stance and focus on really shoving those knees out.

[thatonedude_808]

Don't let the program pick your stance on squats imo. Play around with high bar and low bar and choose what best feels more natural to you and that you enjoy. You'll become strong in whichever as long as you are consistent with progression. Just do not neglect accessory work for sides that are not worked on depending on your choice of preference.



With that being said, you have the bar in a low bar position but your technique leans more toward that of a high bar.
In a low bar squat, where the bar is placed on your rear delts, you break with your hips first and you sit "back"
In a high bar squat, where the bar is placed on your traps, you break with your knees and sit "down," so there is more knee tracking as you are doing in the video.

Also, the narrow stance you are using makes it harder to sit back if you choose to stay with low bar.


So you have two options
(stick with low bar)-keep bar where it's at, widen stance a bit, and sit back, not down
(try high bar)-do exactly what you're doing but place the bar in the trap area

check out this video