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  1. #1
    Registered User Leosandoval05's Avatar
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    Question Judge A beginners Squat form

    I'm 14 and have been lifting for about 6 months. I'd been a bit scared to do squats because I didnt want to mess up my back and a questioned my form since my back normally hurt the next day. I think it's gotten a little better but could be greatly improved.

    Here's a video of my form. Hopefully people can judge it and help my improve (sorry its through YouTube I didnt know if there was another way.)
    youtu.be/7jMaxTYX7Ms

    I am aware it's far from perfect.
    Am I going to low? A my knees bending too much/far?
    Is my back ok?

    P.S had to use a jacket on my back for cushion.
    Last edited by Leosandoval05; 12-03-2019 at 06:16 PM.
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  2. #2
    Registered Lifter boo99's Avatar
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    Originally Posted by Leosandoval05 View Post
    I'm 14 and have been lifting for about 6 months. I'd been a bit scared to do squats because I didnt want to mess up my back and a questioned my form since my back normally hurt the next day. I think it's gotten a little better but could be greatly improved.

    Here's a video of my form. Hopefully people can judge it and help my improve (sorry its through YouTube I didnt know if there was another way.)
    youtu.be/7jMaxTYX7Ms

    I am aware it's far from perfect.
    Am I going to low? A my knees bending too much/far?
    Is my back ok?

    P.S had to use a jacket on my back for cushion.

    Slow it down a bit and gain more control

    Keep your head up, you move it up and down somewhat throughout


    Maintain a neutral spine throughout as well

    Depth is fine

    There could be other compensations that the one angle video does not shows



    But overall good to see squatting at your age


    So basically:

    Slow it down----->Gain more control
    Keep head up and fixed
    Maintain a neutral spine
    Lower your weight if thats what it takes to perfect your form
    NASM CPT

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  3. #3
    Registered User Leosandoval05's Avatar
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    Originally Posted by boo99 View Post
    Slow it down a bit and gain more control

    Keep your head up, you move it up and down somewhat throughout


    Maintain a neutral spine throughout as well

    Depth is fine

    There could be other compensations that the one angle video does not shows



    But overall good to see squatting at your age


    So basically:

    Slow it down----->Gain more control
    Keep head up and fixed
    Maintain a neutral spine
    Lower your weight if thats what it takes to perfect your form
    Thanks. I hear alot about making sure you dont round your back but not enough about making sure it doesn't hyperextend and how to prevent that. I'll see if i get that same back pain tommorow but i think know my form will slowly improve. So my knees dont go too far past my feet?
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  4. #4
    Han shot first! TolerantLactose's Avatar
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    Originally Posted by Leosandoval05 View Post
    So my knees dont go too far past my feet?
    Knees going past your feet is not wrong. Depending on anatomy, feet width, bar placement, it might be necessary for it to happen.
    I can tell time. Time cannot tell me.

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    Registered User WolfRose7's Avatar
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    Originally Posted by Leosandoval05 View Post
    Thanks. I hear alot about making sure you dont round your back but not enough about making sure it doesn't hyperextend and how to prevent that. I'll see if i get that same back pain tommorow but i think know my form will slowly improve. So my knees dont go too far past my feet?

    First off, these are pretty damn decent for a brand new lifter, most I've seen are much worse for months or more.

    However that doesn't mean we cant still work on some stuff, though you posting here suggest you are more than willing to do so.

    The trick to not rounding or hyperextending is maintaining a tight neutral torso, a neutral head position helps with this, what helps most is learning how to breath and brace correctly (the valsalva maneuver) juggernaut series I believe titled pillars of squatting have an excellent video on this among other things. I'll edit in when not on mobile.

    Knees Past toes can be fine and isn't a strict rule, however too much knee slide forward can lead to less optimal positioning out of the bottom of the squat. Setting your knees out, or opening your thighs/taint/groin tends to work better as a Q for people than pushing knees forward.

    Along with this, a slight unlocking of the hips and allowing the natural forward lean you are going to get with a back squat at the start of the squat can be very useful for maintaining consistent bar path and solid positioning throughout the squat.

    Better shoes would help immensely, anything with minimal squish, even socks are okay on some surfaces
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  6. #6
    Registered Lifter boo99's Avatar
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    Originally Posted by Leosandoval05 View Post
    Thanks. I hear alot about making sure you dont round your back but not enough about making sure it doesn't hyperextend and how to prevent that. I'll see if i get that same back pain tommorow but i think know my form will slowly improve. So my knees dont go too far past my feet?
    You need to consider stretching and/or foam rolling before and after you squat if you are feeling back pain in addition to keeping your spine neutral
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  7. #7
    Registered User WolfRose7's Avatar
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    Originally Posted by boo99 View Post
    You need to consider stretching and/or foam rolling before and after you squat if you are feeling back pain in addition to keeping your spine neutral
    even though neither of those have any evidence for reducing injury or pain risk in any way?
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  8. #8
    Registered User vristang's Avatar
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    Originally Posted by WolfRose7 View Post
    First off, these are pretty damn decent for a brand new lifter, most I've seen are much worse for months or more.
    I wanted to make sure OP saw this specific comment.
    For 14yr old, only a couple months in, that is a clean squat.
    Keep at it!


    I think your head position is just fine, except for the little up-nod you do at the top. I try to keep my chin locked with respect to my chest, and ignore 'visual cues'. Basically, my eyes are not focused on any object, they just follow where ever my head goes.
    Everyone finds their own grove though, and what you are doing doesn't seem to be causing issues.

    Slowing down is good advice at this point. Experienced lifters can descend pretty fast, and get a 'bounce' out of the hole. You just aren't there yet, as evidenced by the bar path and some minimal twisting in your hips. This just takes more reps over time to learn the movement...
    For now, focus on keeping the bar directly over the mid-foot throughout the entire rep. The bar only goes up/down in line with the mid-foot, and shouldn't move at all in the forward/back direction.

    I would lose the sweatshirt/pad. It just makes it harder when trying to learn how to squat correctly as it softens the contact with the body. Play around with bar placement on the back to find something more comfortable. Low bar is a great alternative, if your shoulders are up for it...

    Your core looks pretty decent throughout the movement. But, the bracing could be more intense, for lack of a better word. youtube videos are a decent way to learn this, search 'squat core bracing', or something similar.

    Don't take any of my comments as things that MUST be done. Every squat will look a little different, for every person. But you can play around with these things, and maybe find something that works better for you.
    Jason
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    My advice is from personal experience only, use at your own risk, lol
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