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  1. #1
    Registered User KidFreeze's Avatar
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    Squat - depth check.

    This morning's squat session.

    135 x 10 - warmup
    185 x 8
    205 x 7
    225 x 6
    265 x 1 - New PR.


    225 X 6 - How's the depth?
    https://www.youtube.com/watch?v=Vzl1iOG6bAc

    265 X 1
    https://www.youtube.com/watch?v=cnOMQJrb-84
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  2. #2
    Registered User BromanianDL's Avatar
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    From the side looks good overall, but the bar path goes forward, you end up with the bar over your toes instead of mid foot. From the back, you can see the knees cave in at the bottom, gotta get those knees out.

    Depth is good.
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  3. #3
    Registered User KidFreeze's Avatar
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    Originally Posted by BromanianDL View Post
    From the side looks good overall, but the bar path goes forward, you end up with the bar over your toes instead of mid foot. From the back, you can see the knees cave in at the bottom, gotta get those knees out.

    Depth is good.
    Thanks! I see what you are talking about.
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  4. #4
    Bigger Badder Bama bamazav's Avatar
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    225 were to parallel or slightly below which is good. The 265 was a tad high, if I were judging a competition lift. Depth was still good for a home gymer compared to many out there. Keep up the good work.

    Work on the knee cave and the weights will move up. It was more pronounced on your left side than the right. Work on that before you tweak something.
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  5. #5
    Registered User KidFreeze's Avatar
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    Originally Posted by bamazav View Post
    The 265 was a tad high, if I were judging a competition lift
    I'm happy you made this comment, I was wondering just out curiosity. Thank you!
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  6. #6
    Powerlifting in disguise induced_drag's Avatar
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    Nice squatting. As was mentioned, your weight transfer is off and moving much heavier will get harder and harder if you dont fix.

    You need to concentrate on 'sitting back'.


    One of the best methods to gain confidence in getting your weight transfer as far back as possible is to do box squats where you drop down to your squat depth. You dont have to fully de-load at the bottom, but it does help get the idea that you are going to go back as far as you can. This will build that confidence of how far back you can keep your balance point because worst case, you just end up sitting down.

    This will make a big difference in your progress moving forward. Right now, your travel forward is significant. To see it even better, use a similar camera angle. Un rack and hold the weight in the top position and find the spot where you are putting the weight through your heels. Note the bar location along 'x' axis. Then do a few squats and review. You want the bar to move as little as possible laterally. (zero being ideal).

    Keep progress and shooting yourself from the side. It is all about confidence and programming.
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  7. #7
    Registered User NorwichGrad's Avatar
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    Depth looks good.

    Feel free to experiment with head position as well. I noticed you look down to keep spine neutral. Mark Rippetoe teaches the squat this way. But there is nothing wrong with look forward as well. Looking forward is better when it comes to maintaining proper equilibrium. Looking down has chance of shifting CoG forward.

    The knees-out cue is the most overused cue in the West. Knees out is a good cue, but when the weight gets heavy, it's okay for knees to punch in as you did. Knees-in on the way up is natural, as long as it's not valgus collapse.

    If you watch many top notch weightlifters, many knees go in at heavyish weight.


    In the East, it's common to punch knees in in both back and front squats

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  8. #8
    Registered User KidFreeze's Avatar
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    @induced_drag: Thanks for your feedback and tips! Good idea about box squatting. It really is about getting that confidence up as well.

    @NorwichGrad: Funny I just saw a Rippetoe squat video on youtube a few weeks ago and started to implement his advice on looking down. I actually always squatted looking ahead or up, but kept the bar high on my shoulders, like on top of my traps. I actually feel more locked in with bar lower, and looking down, but will really have to work on not leaning forward. Thanks for your feedback and videos!
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  9. #9
    Registered User TryingBB's Avatar
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    Originally Posted by KidFreeze View Post
    This morning's squat session.

    135 x 10 - warmup
    185 x 8
    205 x 7
    225 x 6
    265 x 1 - New PR.


    225 X 6 - How's the depth?
    https://www.youtube.com/watch?v=Vzl1iOG6bAc

    265 X 1
    https://www.youtube.com/watch?v=cnOMQJrb-84
    Edit: not deleting my post cuz I already posted it but you already got everything I said below. lol

    Depth looks good but bar bath is not vertical. Looks like there is a forward lean as you go into the bottom of the squat. I had learn to push my butt back a bit more and feel stretch in hamstrings and glutes.

    Disclaimer: I’m a newbie and also learning the squat. Actually RE-learning cuz my form was off.

    This helped me tremendously.

    https://youtu.be/nhoikoUEI8U
    **^^ Work hard AND more importantly, work smart ^^**
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  10. #10
    Registered User KidFreeze's Avatar
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    Originally Posted by TryingBB View Post
    Edit: not deleting my post cuz I already posted it but you already got everything I said below. lol

    Depth looks good but bar bath is not vertical. Looks like there is a forward lean as you go into the bottom of the squat. I had learn to push my butt back a bit more and feel stretch in hamstrings and glutes.

    Disclaimer: I’m a newbie and also learning the squat. Actually RE-learning cuz my form was off.

    This helped me tremendously.

    https://youtu.be/nhoikoUEI8U
    Thanks for the input. Great video, that's the voice and great advice of the infamous Rippetoe.
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  11. #11
    Registered User Garage Rat's Avatar
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    It looks good,below parallel.
    What is your purpose?
    Are you going to power lift in a meet or are concerned about full range of motion for development?
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  12. #12
    Registered User KidFreeze's Avatar
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    Originally Posted by Garage Rat View Post
    It looks good,below parallel.
    What is your purpose?
    Are you going to power lift in a meet or are concerned about full range of motion for development?
    Just personal fun and to be well rounded with the good technique.
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  13. #13
    Registered User LWW's Avatar
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    Nothing was below parallel.

    The first rep on 225 was a tad above parallel, the other 5 reps were parallel.

    The 265 was parallel (that angle was tough, had watch it a couple times).
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  14. #14
    Harsh Truth Distributor xsquid99's Avatar
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    Alan Thrall recently posted an updated video on squat depth: https://www.youtube.com/watch?v=7cWgc4q7pxg
    All it takes is consistency, effort, proper nutrition, good programming, and TIME.
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    Bored drudixon's Avatar
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    Seconded on box squats, but, ironically, you can still pitch forward on those. The key is feeling balanced on your feet. Squat in socks and put three pennies on each pressure point of each foot. Make sure pressure is constant on each penny. Do that every session for 3 weeks and your bar path will be fixed.
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  16. #16
    Registered User John Prophet's Avatar
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    first 3 werent TOO bad, bar path got really wonky on the 4th one etc...coming way forward etc.

    U might can check out some of Kelly Starrets mobility work or check any of the other 9 million youtube vids on squatting mobility etc. You look pretty tight coming into that bottom position

    How tall r u? u might need a tad wider stance
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  17. #17
    Registered User KidFreeze's Avatar
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    Originally Posted by John Prophet View Post
    first 3 werent TOO bad, bar path got really wonky on the 4th one etc...coming way forward etc.

    U might can check out some of Kelly Starrets mobility work or check any of the other 9 million youtube vids on squatting mobility etc. You look pretty tight coming into that bottom position

    How tall r u? u might need a tad wider stance
    Thanks for input. I'm 5' 11" and legs are a bit lanky. You know I was thinking the same thing about my stance, I might benefit opening up a bit.
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