squat form check

[ambr0se201]

It doesn't look great but I feel that it has been effective so far. I want to clean out some wrinkles in my form though as I know there are some. For one - I would like to get lower and keep my knees a bit farther back. I feel that balance has held me back from perfecting the form.



youtu.be dr_C8Pe38DI

[mkress77]

You know you need to go lower. Pause squats and going slower, focusing on the bottom position has helped me. Also, I've tried to focus on opening at the hips.

[magic15]

and not one squat was done that day

[tonenotbulk]

Is that as low as your flexibility allows? If so, you will need to do some mobility and stretching work to get lower.

[KDG730]

It doesn't look great but I feel that it has been effective so far. I want to clean out some wrinkles in my form though as I know there are some. For one - I would like to get lower and keep my knees a bit farther back. I feel that balance has held me back from perfecting the form.



youtu.be dr_C8Pe38DI

Opening the hips pointing your feet more outwards might allow you to go deeper.

[ironwill2008]

- I would like to get lower and keep my knees a bit farther back.

You're shallow, and your heels are coming up off the floor, indicating that the problem with your lack of proper depth is a lack of flexibility. The information ITT will help correct it and allow you to reach parallel or below:
http://forum.bodybuilding.com/showth...hp?t=123273471



Knee travel past the toes isn't a problem as long as the bar path remains centered over the foot.

[ambr0se201]

You're shallow, and your heels are coming up off shee floor, indicating that the problem with your lack of proper depth is a lack of flexibility. The information ITT will help correct it and allow you to reach parallel or below:




Knee travel past the toes isn't a problem as long as the bar path remains centered over the foot.

Thanks for the informative, non judgemental response unlike some tuff guy up ther. I will be reading up on that link.

[whyser]

As others have said, you will need to go lower.
Check out StrongLifts 5x5, they have lots of videos on good techniques:

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



You'll need more flexibility in your hips for sure, do frog stretches



and these ones where you use your arms to push your knees out

[ambr0se201]

[QUOTE=whyser;1217724111]As others have said, you will need to go lower.
Check out StrongLifts 5x5, they have lots of videos on good techniques:





You'll need more flexibility in your hips for sure, do frog stretches



and these ones where you use your arms to push your knees out



Thanks bro

[justroberson]

Also, you appear to be squatting in basketball shoes or something. Shoes with squishy soles like BBall shoes or running shoes are garbage for squatting. Get some shoes with hard flat sole like Converse or some Olympic squat shoes.

[kaleida]

Your femur/torso length ratio looks really similar to mine. I was also having trouble with balance, and when I finally understood why it was happening, I wrote this blog post to explain what was happening (with stick figure pics)

long-femured squat angles

There's actually nothing wrong with forward knee travel - lots of Olympic squatters do that with no problems whatsoever. Forward knee travel is actually one of the options that can help you stay balanced below parallel with long femurs. Other options: a wider stance, feet/knees pointing more out, or mixing & matching some combination of those 3.

[lepmw]

It doesn't look great but I feel that it has been effective so far. I want to clean out some wrinkles in my form though as I know there are some. For one - I would like to get lower and keep my knees a bit farther back. I feel that balance has held me back from perfecting the form.



youtu.be dr_C8Pe38DI

Definitely your knees are going too far forward causing you to go onto your toes. Keep the weight on your heels as you sit your hips back and down. Driving the weight back up through the heels, using that posterior chain to bring the weight back up.

Practice makes perfect!

[kaleida]

Definitely your knees are going too far forward causing you to go onto your toes. Keep the weight on your heels as you sit your hips back and down. Driving the weight back up through the heels, using that posterior chain to bring the weight back up.

Practice makes perfect!

See above article that I linked to ... it's a common misconception that sitting back will help and knees forward makes it worse ... but actually the opposite is true for long-femured people.
Your suggestion would probably help someone whose torso is longer.

[lepmw]

See above article that I linked to ... it's a common misconception that sitting back will help and knees forward makes it worse ... but actually the opposite is true for long-femured people.
Your suggestion would probably help someone whose torso is longer.

Only way to find out is try. Knees firward causes knee and joint pain as the load gets heavier.

The posterior chain is the correct group of muscles to be used when squatting.

But hey, do what works for you.

There's also helpful stickies on this forum will agree with me also. I'm not discrediting your link to blog journal, but anyone can blog.

[kaleida]

Only way to find out is try. Knees firward causes knee and joint pain as the load gets heavier.

The posterior chain is the correct group of muscles to be used when squatting.

But hey, do what works for you.

There's also helpful stickies on this forum will agree with me also. I'm not discrediting your link to blog journal, but anyone can blog.

Knees forward is only one option for a long-femured person to stay more balanced...my post shows 2 other options too. Wider stance or feet & knees pointing more out. Or some combination would work too. There are multiple ways to fix it - I also agree in personal experimentation.

A lot of people have knees, hips, or back issues so some options work better than others because of that. Some options are stronger than others.

Personally I like to get squat tips from people whose proportions are similar to mine just because long-femured squats are kind of confusing, and a lot of the standard advice (sit back more, minimize forward knee travel) can create as many problems as it solves if your femurs are long enough. Once I understood what was going on it was a lot easier to see what the options are and find a squat stance that works for me. Hopefully that understanding can help someone else with similar proportions. OP's proportions look really similar to mine

[ironwill2008]

Definitely your knees are going too far forward

Knee travel will be dictated by the trainee's body mechanics. What's important is that the bar path remain centered over the foot. Where the knees go is where they go.