critique squat form[vid]

[slowbus]

please critique my squat form. 210x5 on my final 5x5 set today.thank you

[ironwill2008]

Looks good. Keep this same form as you gradually add weight to the bar, and you're on your way.

[AtTheWall]

Looks as good or better than mine. I like the planted feet.

[chazzy1864]

Looks good. Keep this same form as you gradually add weight to the bar, and you're on your way.

Yep.

[AlphaCrisis]

Looks good. You seem to keep yourself pretty stable.

[A_doughnut]

If the bar bothers your shoulders, you can grip the bar closer to your body. That way, your traps will squeeze together more and act like more of a "cushion" for the bar to rest on.

[slowbus]

thank you for the words&tips guys. doughnut=the bar is pretty comfortable placed as is, but i will keep that in mind. sometimes when doing a lower bar placement i've actually had the bar roll back, which freaks me out when i'm coming up from parallel, so i will remember that next time that happens.

[Pull14]

Over all its fine, but i suspect that as weight increases some small issues I see will increase.
1) Push hips back as far as possible before bending you knees. This might seem awkward, just think - break/start the decent with the hips, not the knees.
2)Finish the lift off by pushing your hips up and forward. Push your hips through. Also between sets it looks like your knees are still slightly bent. Make them straight. Will take some pressure off the knees and quads/hams.
3) At the bottom of the lift you start to go into a posterior pelvic tilt. If you notice when your about to hit parallel your hips roll forward as do your knees. This is usually caused by tight hamstrings. You want to fix this issue because after awhile it puts a lot of stress on the tendons in your lumbar region which can lead to some nasty injuries. Stretch your hamstrings after you lift and also do Defranco's Agile 8 (google it).


Once you fix the first two and start working on the third, you'll be golden.

[Vise09]

your toes seem to be pointing way far out... I cant really tell from this angle...

however - squat looks good (Y)

[chazzy1864]

your toes seem to be pointing way far out... I cant really tell from this angle...

however - squat looks good (Y)

Toe angle doesn't matter, as long as his knees stay in line with his toes. Also, the wider your stance, generally the more you point your toes out.

[Mindi912]

All good and no toe angle doesn't matter as long as your knees follow your toes. Also stand what's most comfortable for you.

[slowbus]

Over all its fine, but i suspect that as weight increases some small issues I see will increase.
1) Push hips back as far as possible before bending you knees. This might seem awkward, just think - break/start the decent with the hips, not the knees.
2)Finish the lift off by pushing your hips up and forward. Push your hips through. Also between sets it looks like your knees are still slightly bent. Make them straight. Will take some pressure off the knees and quads/hams.
3) At the bottom of the lift you start to go into a posterior pelvic tilt. If you notice when your about to hit parallel your hips roll forward as do your knees. This is usually caused by tight hamstrings. You want to fix this issue because after awhile it puts a lot of stress on the tendons in your lumbar region which can lead to some nasty injuries. Stretch your hamstrings after you lift and also do Defranco's Agile 8 (google it).


Once you fix the first two and start working on the third, you'll be golden.

thanks! and as for tip #2, i prefer to keep my knees bent so as to never take the weight off my muscles..i feel this is a much better way to squat for strength because there is always a stress load on the quads

[Mindi912]

thanks! and as for tip #2, i prefer to keep my knees bent so as to never take the weight off my muscles..i feel this is a much better way to squat for strength because there is always a stress load on the quads

Putting undue stress on the knees though. One thing I learned from talking to people on hear is lock the joint out, it's what it is meant to do.

[slowbus]

your toes seem to be pointing way far out... I cant really tell from this angle...

however - squat looks good (Y)

my toes are generally straight when i squat. i might point them out 15-20 degrees at the most during certain sets but generally i try and keep them straight. i find the straighter i can keep my toes during a squat, the easier it is for me to keep my abs and lower back tight and properly straight

[chazzy1864]

Putting undue stress on the knees though. One thing I learned from talking to people on hear is lock the joint out, it's what it is meant to do.

I thought locking out transfers the weight to the joints from the muscles?

[slowbus]

I thought locking out transfers the weight to the joints from the muscles?

it does.

[Mindi912]

I thought locking out transfers the weight to the joints from the muscles?

It does but from what I've been told you should be locking your knees out.

[chazzy1864]

it does.

It does but from what I've been told you should be locking your knees out.

It just doesn't make sense to me. You shoudl lock out, to transfer the pressure ot the joints, to "preserve the knees"?

I always thought you lock out in competitions to signify the completion of the rep, but for bodybuilding purposes, not locking keeps the pressure on the muscles, which is good for increasing TuT as well.

[Mindi912]

It just doesn't make sense to me. You shoudl lock out, to transfer the pressure ot the joints, to "preserve the knees"?

I always thought you lock out in competitions to signify the completion of the rep, but for bodybuilding purposes, not locking keeps the pressure on the muscles, which is good for increasing TuT as well.

F*ck knows....

perhaps I got it wrong.

[Stackz123]

i heard lcoking out it bad for your knees?

[Pull14]

thanks! and as for tip #2, i prefer to keep my knees bent so as to never take the weight off my muscles..i feel this is a much better way to squat for strength because there is always a stress load on the quads

If training for strength I'd recommend that you lockout, that bit of energy that you save can transfer to higher reps/heavier weight. But either way its up to you.

Locking your knees out is perfectly safe, but with "lockout" I'm simply referring to straightening the legs, not hyperextending your knees. Hyperextension is bad.

[SaratogaKid]

great form except i can see the back of the foot come up a touch when you start to come up on a couple of your reps. Just try and keep the weight off your toes. Or switch to a little more harder sole shoe, if the ones you have on arent already.

[slowbus]

great form except i can see the back of the foot come up a touch when you start to come up on a couple of your reps. Just try and keep the weight off your toes. Or switch to a little more harder sole shoe, if the ones you have on arent already.

yup i just noticed that myself when watching the vid i usually squat barefoot. staff member got po'd that i had my shoes off, he gave me the whole safety bs. i just thought maybe cuz my foot stank..[lulz]

[Gavin77]

Good Form