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Thread: Squat Form Check
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05-08-2024, 08:09 AM #1
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05-08-2024, 09:16 AM #2
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05-08-2024, 09:44 AM #3
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05-08-2024, 04:33 PM #4
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05-09-2024, 01:35 AM #5
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05-09-2024, 04:20 AM #6
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05-09-2024, 09:14 AM #7
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05-09-2024, 04:41 PM #8
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05-11-2024, 07:08 PM #9
I'm just a beginner but have tried to fix my squat form after starting Jason Blaha's 5x5 program. A few things I can notice:
-Your breathing is inconsistent. Sometimes you breathe at the top, sometimes you breathe at the bottom. You should always use valsalva breathing when you are lifting heavy. This involves taking a big breathe, then HOLDING it for most of the movement and releasing near the end. For squats you would take a big breath each time you pause at the top. Hold this for the entire movement and release when you are 2/3 of the way up. Then repeat when you are at the top.
-Your shoulder blades don't seem to be retracted. You should retract them as much as possible to stay tight. Note that it doesn't matter where you place your hands, do what feels comfortable. You should be able to retract your shoulder blades regardless of your hand width on the bar.
-Your descent is controlled but you don't bounce fast enough from the "hole" (when you are at the bottom). It should go like this: relatively slow descent, then bounce quickly when you are at the bottom. This is to make use of the "stretch reflex" at the bottom of the motion, making it easier to lift heavier weights. You shouldn't come out of the bottom of the lift slowly or even worse pause there (unless you are specifically doing pause squats or something).
That's all I could notice with my limited knowledge.
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05-12-2024, 09:04 AM #10
Regarding the post above - I largely disagree. Not that the feedback might not be appropriate for some people, but I don't think it's appropriate for you, given your goals and level of experience.
I agree in general that breathing can help, but it's a very minor thing when doing mid-high reps and low-med intensity. Most likely not going to make much difference for you. Still, not bad to be aware of what you're doing on this front, and work on developing a consistent pattern.
Very much disagree that your shoulders should be retracted (pulled back). Shoulders should absolutely be depressed somewhat (pulled down), with lats engaged. It's going to be a bit different for everyone, but focusing on retracting the shoulder blades can lead to arching the back, which is not really what we want. We want it stabilized in a neutral position - not arched or rounded.
Knowing that your goal is not to lift as much weight as possible, you should absolutely be controlling the weight as you move through the bottom range of motion. And paused squats might be the better option for you.
And to mathgainer - nothing against your advice. It might be fitting for some people, but my feedback on it is based upon information James3382 has shared in other threads regarding his personal struggles and goals.The Flywheel Effect - http://forum.bodybuilding.com/showthread.php?t=172103043
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