low bar squat - hips shooting up first

[gainmusclefast]

trying to fix this problem i have. would switching to flat shoes possibly help?

[FitsWannabe]

Strengthening your quad will be better solution to it.

[arian11]

Posting a video will be a better solution to it.

[JRMoore82]

Strengthening your quad will be better solution to it.

Or improper ques

[Goshtin]

9 times out of 10 it's a technique issue.

[gainmusclefast]

[JRMoore82]

Looks like a que issue. You're pushing your legs and THEN your back.

Pretend someone is pushing down on your shoulders when you're coming up. You'll use your legs and your back to get him off.

[DrMeatball]

Deload a bit and work on form

[gainmusclefast]

Looks like a que issue. You're pushing your legs and THEN your back.

Pretend someone is pushing down on your shoulders when you're coming up. You'll use your legs and your back to get him off.

That makes a lot of sense, I think you nailed it. Thank you I will work on that.

Also this squat was from my test day so I was under weight I haven't even touched before.

[arian11]

You are dive bombing and falling out of position. Working on a descent you can control and improving tightness/bracing will eventually improve your technique and make it more efficient.

[JRMoore82]

That makes a lot of sense, I think you nailed it. Thank you I will work on that.

Also this squat was from my test day so I was under weight I haven't even touched before.

Gratz on the PR.

Once you get the back que figured out you're squats will fly. Your squat looked a lot like mine used to.

You are dive bombing and falling out of position. Working on a descent you can control and improving tightness/bracing will eventually improve your technique and make it more efficient.

I don't see that. I've seen faster bombs at my meet and I drop a lot faster.

Ray Williams drops at 2x his speed.

[borislavsabchev]

You are dive bombing and falling out of position. Working on a descent you can control and improving tightness/bracing will eventually improve your technique and make it more efficient.

This. Also you stated that it is a weight you never lifted before so...

[308smk]

I don't see that. I've seen faster bombs at my meet and I drop a lot faster.

Looks pretty out of position to me.

Dropping too fast and not staying tight. Quads are weak, so they get straightened out right away to take the load off. But then your hips have shot up, dumping the bar ahead on you. Back rounds because core is no longer as tightly braced after the dive bomb.

I'd start by slowing down the descent, dipping into the hole, and focusing on driving your elbows under the bar the whole time and especially at the sticking point.

Start doing extra quad work. Such as leg press or front squats. More core work will help too.

[JRMoore82]

^^I agree with you on the tightness. And yes ultimately he should drop the weight and slow down his descent until he has it worked out.

But I'm wondering if his positing might be caused from throwing his butt out too far. Doesn't that look more like a high bar positioning? In which case he should be dropping more "straight down" than sitting back correct??

[MF83]

Weak quads and yes, flat shoes would improve the bar path and body angling for your particular leverages.

[Jacobcapra]

You are dive bombing and falling out of position. Working on a descent you can control and improving tightness/bracing will eventually improve your technique and make it more efficient.

This is what I saw. Could've been tighter on the way back up, probably would help. Not everyone can dump for the rebound out of the hole, sometimes you have to just make sure the weight doesn't own you.

[Jacobcapra]

Looks pretty out of position to me.

Dropping too fast and not staying tight. Quads are weak, so they get straightened out right away to take the load off. But then your hips have shot up, dumping the bar ahead on you. Back rounds because core is no longer as tightly braced after the dive bomb.

I'd start by slowing down the descent, dipping into the hole, and focusing on driving your elbows under the bar the whole time and especially at the sticking point.

Start doing extra quad work. Such as leg press or front squats. More core work will help too.

YES and this, look at the elbows. Their in a position to push the weight forward. I had the hardest time with this for a while, and my back rounding issues all but stopped once I got better at keeping my elbows tucked under the bar.

[gainmusclefast]

i wore my flat shoes and really slowed down the descent. i also tried pushing against the bar with my back right out of the hole.

[arian11]

I don't see that. I've seen faster bombs at my meet and I drop a lot faster.

Ray Williams drops at 2x his speed.

You are comparing someone else's controlled descent vs his uncontrolled descent. Don't focus on the absolute speed of descent of any lifter. Each lifter should be descending at a speed they can maintain positioning and tightness. Ray Williams can drop at the speed he does and maintain those things usually. Currently, this this lifter can not. Slowing down descent speed to work on tightness and positioning, maybe implementing assistance exercises like pause squats and tempo squats and maybe strengthening quads will help rework his squat motor pattern to something that is more efficient and stronger in the long run. Then, if he wants, he can focus on speeding up his descent again and seeing if he can maintain that new pattern and efficiency with the faster descent.

[kaleida]

I am watching your bar path, with your hands and the lines on the ceiling as markers...to me it looks like a bar path issue more than a body angle issue. If the bar path could be straight up instead of forward, I think the RPE has the potential to be much lower.

I have a list of some things that have helped me make noticeable progress with my own bar path issue. But I wouldn't call mine completely fixed yet. It's a work in progress for me and I am always looking for new things to add to this list. Fixing my own bar path would un-stick my squat, it's the thing that breaks down first near a max for me, so it's always on my mind. My list is here: http://janiepowerlifting.blogspot.co...-bar-path.html

[gainmusclefast]

I squat tomorrow I will try some sets sitting back more I don't really focus on that que at all. Just open the taint like Ed Coan said.

[gainmusclefast]

here is really focusing on sitting back

[drudixon]

here is really focusing on sitting back

Seems to me if you were really sitting back a lot, your shins would be more vertical. Also, either your stance is very narrow, or glutes are weak out of the hole so you shift weight to your quads. Just my. 02.

[gainmusclefast]

is my form looking better now?