squat form check

[hmmmm16417]

So I've been feeling like my squat form is horrible. I'm working to fix my bird leg syndrome and it's definitely not easy LOL

I wanted to check to make sure my depth was good and see if I look like a total moron doing squats and this video is what came of it. I have definitely seen worse, but according to the video I look pretty shaky. However, I do remember when I started squats a couple months ago I was REALLY shaky....even with no weight on the bar.

any pointers would be greatly appreciated
this is only with 145 lb

thanks in advance...even for the BAD

[sandcar3]

Looks pretty good to me.

If I was to nitpick I do see a little bit of shake in your knees, hard to tell from the side angle, but make sure you are pushing your knees out to the side.

[Leigh07]

Nice set up, dude.

Your depth is totally fine, crease of hip below knee (parallel is ok too). Shaky? Nothing obvious.

One thing I always tell myself is to take my time setting up to squat. Get a good grip of the bar, squeeze those shoulder blades together, deep breaths and lock it in.

You did good IMO.

[ironwill2008]

Your form looks okay at 145; is that your current regular working weight?



The only problem I see in that vid is the fact that you have the liftoffs set too high and you have to get up on your toes to unrack/rerack the bar. Drop them down a notch; if you don't, eventually, you'll get to the end of a tough set and you won't be able to get the bar reracked.

[hmmmm16417]

Your form looks okay at 145; is that your current regular working weight?



The only problem I see in that vid is the fact that you have the liftoffs set too high and you have to get up on your toes to unrack/rerack the bar. Drop them down a notch; if you don't, eventually, you'll get to the end of a tough set and you won't be able to get the bar reracked.

that is my working weight for first set. I'm working on the bird legs and want to keep weight light(er) until I get the form down and build more core support so I don't hurt myself.

today I started with the bar only x 20, 140 x 15, 165 x 15, 185 x 10 and did not do my last set because my hip was cramping but I usually do one more set of 8 or so at around 205. now that I'm putting on more weight, I noticed that it is definitely set too high as well due to the up on toes to lift back on.

appreciate all the comments so far!!!!

[bustasinclair]

I'm working to fix my bird leg syndrome and it's definitely not easy LOL

If you're anything like me, be prepared for this ^^^ to take a good 2-3 years. In fact, I still have bird legs.

Anyway, the form looks great. If I were going to nit pick, I'd only mention your grip which I can't really see, so I'm not sure about it.

Keep it going!!!

[hmmmm16417]

If you're anything like me, be prepared for this ^^^ to take a good 2-3 years. In fact, I still have bird legs.

Anyway, the form looks great. If I were going to nit pick, I'd only mention your grip which I can't really see, so I'm not sure about it.

Keep it going!!!

I usually have my hands on or just inside the small rings on the bar. try to keep my elbows in but I know they are flaring out. when they flare, I can feel the bar on my spine. when I tuck them in the bar stays on my traps and off my spine. is that what you notice?

[bustasinclair]

I usually have my hands on or just inside the small rings on the bar. try to keep my elbows in but I know they are flaring out. when they flare, I can feel the bar on my spine. when I tuck them in the bar stays on my traps and off my spine. is that what you notice?

I guess I was referring to what Ironwill said. A proper set-up for squats should have you cramming yourself under the bar instead of casually dipping down and placing the bar on your back. Either way, you'll still get the same results, but in time, your set-up will be more important as the weight gets heavier.

You're doing great!

[richpeace]

The only problem I see in that vid is the fact that you have the liftoffs set too high and you have to get up on your toes to unrack/rerack the bar. Drop them down a notch; if you don't, eventually, you'll get to the end of a tough set and you won't be able to get the bar reracked.

Nothing major, but this is the first thing I noticed as well. It's ok bend down a little in order to "Cram" yourself under the bar. I would definitely advise against having to get up on your tip toes, even it's just a little, to lift the bar off the rack.

[EjnarKolinkar]

I've found when looking for a critique posting the top set I'm capable off gets me more info. It usually exposes my weaknesses better hmmmmm.

[mirroroferised]

In my limited experience that looked good to me as well. I agree with the others though and I've learned this from experience, post your heaviest sets and you'll get better critiques as the form starts to break down when you have to work at it. It looks like you can squat that weight all day long. Try posting the 205 weight. Either way, your progress as always has been awesome.

[hmmmm16417]

I've found when looking for a critique posting the top set I'm capable off gets me more info. It usually exposes my weaknesses better hmmmmm.

In my limited experience that looked good to me as well. I agree with the others though and I've learned this from experience, post your heaviest sets and you'll get better critiques as the form starts to break down when you have to work at it. It looks like you can squat that weight all day long. Try posting the 205 weight. Either way, your progress as always has been awesome.

as advised, I've posted another video with heavier weight. here is my squat session for today (super setting with leg curls) after I had already done leg extensions and leg lifts:

Squat:
bar only x 15
150 lb x 12
175 lb x 10
200 lb x 8
225 lb x 4 <-- VIDEO
225 lb x 2

I was pretty much spent and didn't want to hurt my back so I took a one minute rest and then did two more.

[SideSteal]

as advised, I've posted another video with heavier weight. here is my squat session for today (super setting with leg curls) after I had already done leg extensions and leg lifts:

Squat:
bar only x 15
150 lb x 12
175 lb x 10
200 lb x 8
225 lb x 4 <-- VIDEO
225 lb x 2

I was pretty much spent and didn't want to hurt my back so I took a one minute rest and then did two more.

Vid flagged as private, just FYI.

Is your goal purely hypertrophy? Just curious.

[hmmmm16417]

Vid flagged as private, just FYI.

Is your goal purely hypertrophy? Just curious.

I think it is fixed now - let me know. my goal is to eventually NOT have bird legs lol

[olyw8lifter]

I think your squats look fine!! You may want to get some flatter shoes, or even some Olympic weightlifting shoes to provide a firmer surface to squat. I recommend the weightlifting shoes because you're squatting high-bar and it looks like your torso could be more upright than it is.

[EjnarKolinkar]

I think your squats look fine!! You may want to get some flatter shoes, or even some Olympic weightlifting shoes to provide a firmer surface to squat. I recommend the weightlifting shoes because you're squatting high-bar and it looks like your torso could be more upright than it is.

I'm with oly, looking pretty good man.

Only thing I thought of was to set yourself under the bar with both feet, and square up before you take the bar off the rack. It's a good habit to get into now.

[acrawlingchaos]

The depth and posture are much different in the 145 and 225. Range of motion looks fine on the light set, so mobility isn't the issue. Slight buttwinking is occurring in order to hit depth because a posterior weakness (glute / ham) exists.

When you come to 225 again in your training, try to hit a real solid single and get another vid in.