Squat critique

[zcsmith]

http://www.youtube.com/watch?v=MXg4GfmuXMw

I know that I could have done a better job with the video, but it was the best I could do at the time - I hope to get another up within the next week.

Any pointers on my squat? Any constructive criticism would be appreciated. Fyi - it's more of a powersquat than an olympic squat, so the bar is a bit lower on my back than normal.

Thanks!

[Random Guy]

Looks pretty good. Hard to tell from the angle, but flare your feet a little if you nee more stability; you may not.

[zcsmith]

Looks pretty good. Hard to tell from the angle, but flare your feet a little if you nee more stability; you may not.

I appreciate the quick feedback!

I want to work on dropping down just a bit lower eventually, but at the same time I don't believe that you're supposed to go as low on a power squat as you are on an olympic squat - not sure though.

Again, thanks for the feedback.

[JBElite]

I appreciate the quick feedback!

I want to work on dropping down just a bit lower eventually, but at the same time I don't believe that you're supposed to go as low on a power squat as you are on an olympic squat - not sure though.

Again, thanks for the feedback.

You are right, you will not be going as low in wide, power squat like you are doing. I have no idea what your goals are, and I think for a gym lift your depth is fine, but if you are trying to imitate a powerlifting squat, your hips must be lower than your knees... So in that regard its high.

Also, there is nothing wrong with some forward lean in a wide squat, but you are actually leaning forward farther and farther as you drop down. It probably feels like your range of motion is much more than it is... the bar is moving much more than your lower body actually is. Again, there is nothing wrong with a forward lean but you are good morning the weight down.

[zcsmith]

You are right, you will not be going as low in wide, power squat like you are doing. I have no idea what your goals are, and I think for a gym lift your depth is fine, but if you are trying to imitate a powerlifting squat, your hips must be lower than your knees... So in that regard its high.

Also, there is nothing wrong with some forward lean in a wide squat, but you are actually leaning forward farther and farther as you drop down. It probably feels like your range of motion is much more than it is... the bar is moving much more than your lower body actually is. Again, there is nothing wrong with a forward lean but you are good morning the weight down.

"It probably feels like your range of motion is much more than it is"

YES YES - that's what prompted me to take a video. When I saw it, I was surprised because it felt like I was going lower than what it showed.

What do you recommend? Is Good Morning the weight down necessarily a bad thing? It feels like I almost HAVE to lean forward to support the bar since it's lower on my back.

[serratus]

Good power squat. Keep working on your hip flexibility and try to get a little lower.

Good luck.

[zcsmith]

Good power squat. Keep working on your hip flexibility and try to get a little lower.

Good luck.

Thank you for the post!

Anyone else?

[zcsmith]

bump

[eatsleephate]

Tell that guy behind you to actually shrug his shoulders up when doing DB Shrugs.

And, about your squat, doing partial Good Mornings to bring the weight down isn't the best idea. It'll keep you from going heavy, since you'll more than likely fall over. Even with the bar lower on your back, work on sitting down to get the depth, not leaning forward. Otherwise, good squat.

[zcsmith]

Tell that guy behind you to actually shrug his shoulders up when doing DB Shrugs.

And, about your squat, doing partial Good Mornings to bring the weight down isn't the best idea. It'll keep you from going heavy, since you'll more than likely fall over. Even with the bar lower on your back, work on sitting down to get the depth, not leaning forward. Otherwise, good squat.

Agree with the first point There are a LOT of people in that gym who don't have clue one as to what they are doing.

Thanks for the advise - I think that what I will try to do is place the bar HIGHER on my back so I don't start the exercise with a lean (like if I do when I place the bar lower in order to support it). This may be part of the problem.

[Natertotts]

And why aren't you wearing shoes?

[UtahRocks]

Not deep enough.

[zcsmith]

And why aren't you wearing shoes?

I can add another 10 pounds (or more) to the bar when I don't wear shoes. The cushioning of a shoe is going to absorb some of your power when you power out of the hole. By taking off my shoes, I eliminate that cushion, so it's basically hard surface (the floor) against hard surface (my stupid flat feet).

[zcsmith]

Not deep enough.

Thanks

[djartek]

go just a little deeper, its seems like your back is moving forward just a bit before your are descending down but its nothing to be worried about. Good squat except for not going down far enough and work on trying to sit back a little more so your glutes and hams will be bearing most of the load.

[JBElite]

I can add another 10 pounds (or more) to the bar when I don't wear shoes. The cushioning of a shoe is going to absorb some of your power when you power out of the hole. By taking off my shoes, I eliminate that cushion, so it's basically hard surface (the floor) against hard surface (my stupid flat feet).

I take my shoes off sometimes when squatting or deadlifting if I'm not wearing the right kind. Flat soled shoes with ankle support are best. I have a nice pair of basketball shoes that I try to wear on lower days.

About your squat and good morning the weight down. That is definitely something you want to address. I would work on your hip flexibility. That was a big problem I had as well. If you are going to have a forward lean on your squat, you want that angle to stay relatively constant throughout the lift. Increasing that lean is just extra motion and wasted energy. Work on your hip flexibility as much as you can.

Low box squats (below parallel) will help you alot. They will force you to sit back more and remain upright, as well as strengthen and loosen your hips.