squat technique critque please! video attached

[Sfla80]

Stopped doing squats for a few months and just got back into them. Started back with smith machine squats because of long period off, and no spotter. The other issue, legs fall on Monday and gym is overly crowed its very hard to get a squat rack available. So we are on vacation now and got to go to the gym in the AM. So here is a video of 275#. Feel I could go to 315# easily but not sure how my form and everything is before I do. One of few excersises I am not sure how my form is. Back straight enough? Far enough depth? Please kill me, I don't mind. Coudlnt edit my face out either so oh well.

Btw stats are:
5-9
191# as of this morning.

http://www.youtube.com/watch?v=oVJvG...ature=youtu.be

[kelkel]

video won't open.

[Back In Black]

Private video!

What type of squatting is going on

[Sfla80]

Shit ok. On my phone now. Will fix it when I get home.

[Sfla80]

ok changed it to public. Kinda skittish about posting a video, but just wanna make sure im doing things correct.

022 - YouTube

[warlockjmr]

From the video it looks like you're not quite at parallel. Also leading with the knees rather than at the hips will use more of your quads than your hams and glutes. Also a slight rounding of the hips at the bottom ( I have this same problem with my squat) Have you watched elite fts's so you think you can squat series on YouTube?

[kelkel]

Wasn't bad at all.

[Sfla80]

From the video it looks like you're not quite at parallel. Also leading with the knees rather than at the hips will use more of your quads than your hams and glutes. Also a slight rounding of the hips at the bottom ( I have this same problem with my squat) Have you watched elite fts's so you think you can squat series on YouTube?

Havent watched that series ill check it out, thanks

[Sfla80]

Wasn't bad at all.

Thanks kel, would u suggest adding weight (since i feel i can) or working on what warlock suggested first?

[kronik420]

go lower, at least parallel, as long as you don't have bad knees...

[warlockjmr]

Can I ask what you are training for? Do you predominantly want to train for strength or mass?

[Sfla80]

Can I ask what you are training for? Do you predominantly want to train for strength or mass?

Strength mainly

[3day]

Work on your hip flexibilty and try going lower. Even if you have to lower the weight.

[warlockjmr]

Wider box squats can really point out poor hip flexibility. Touching the box is also a good way of getting depth if unsure. For strength you should be engaging your posterior chain. This means hinging at the hips first. Make sure you push your knees out and try and spread the floor with your feet. This engages your glutes and keeps you solid. Also on the way back up lead with your chest first and keep your head back. This can stop with caving. I would also say lower the weight and go for depth first, those added inches will feel like 10-15 kg. I have been trying to nail my power lift squats for over a year now and only just starting to come together with all the cues.

It's always best to just live by the fact that lighter with better form leads to better long term weight gains

[Sfla80]

Wider box squats can really point out poor hip flexibility. Touching the box is also a good way of getting depth if unsure. For strength you should be engaging your posterior chain. This means hinging at the hips first. Make sure you push your knees out and try and spread the floor with your feet. This engages your glutes and keeps you solid. Also on the way back up lead with your chest first and keep your head back. This can stop with caving. I would also say lower the weight and go for depth first, those added inches will feel like 10-15 kg. I have been trying to nail my power lift squats for over a year now and only just starting to come together with all the cues.

It's always best to just live by the fact that lighter with better form leads to better long term weight gains

Exactly why I posted the video. I want the right form first. But no one at the gym will give you a pointers yiu know.

Thanks guys!

[warlockjmr]

No worries man, just passing on info from vids I've watched on YouTube by the awesome Dave Tate haha

[kelkel]

Thanks kel, would u suggest adding weight (since i feel i can) or working on what warlock suggested first?

I think warlocks advice is on point. Add weight when you can do so without sacrificing form. Remember there are really only two ways to increase intensity. One is to increase the weight, the other is to shorten rest periods. Too much of either is not good. Consistency over time will = solid gains if nutrition is correct.

[yosimitesam]

Thanks for posting your video. I have a hell of a time trying to video myself when doing squats and deadlifts. The space arrangements in my garage aren't quite conducive to getting my full body in checking my starting position on my deadlifts and to check my overall form.

These guys already gave you great advice, so I'll add a couple of things that can help with your form.

If you're strength training and wanting to work the squat in the low bar position, you can bring your legs out, and your body will be a bit more angled than if you're doing high bar squats. If you want to work squats in the high bar position, then keep your body more upright. You can also keep your legs more shoulder width in that setting. You should be able to be more depth as your hamstrings won't be quite as engaged as they would in the low bar, thus giving your quads a bit more involvement.

Don't be afraid to sit back. Warlock's advice about using a box is excellent. I encourage you to look up box squatting technique on Youtube, where you'll get some ideas as to how you sit back and what you do once you make contact with the bench/box. If that means dropping the weight (for now) then so be it. Doing the exercise correctly and establishing depth will give you confidence and ultimately allow you to gain the most strength, since your body is working much more cohesively.

You can also work your core more....Abs, lower and upper back exercises and strengthening your butt and hamstrings will also aid in getting stronger on the squat. Another important component is to stretch and make sure your hams, quads, hips, back and glutes are flexible. It's harder to get depth if you're tighter than a telephone cable.

Good luck with your workouts, and thanks again for sharing your video.

[nafnlaus]

build up flexibility to finish the movement, ass to the heels. partial squats and powerlifting squats are very lousy for building up real strength

[yosimitesam]

build up flexibility to finish the movement, ass to the heels. partial squats and powerlifting squats are very lousy for building up real strength

Yeah, those powerlifters squatting 700+ raw are pretty weak. No real strength. So, tell me, what your idea of "real strength" is? What do you recommend someone do for "real strength"?

[nafnlaus]

powerlifting squat is a quarter squat combination with a goodmorning, it has half the muscle activity of a full squat.

you think it is impressive to partially squat 315 kilos without equipment? how about you learn something about real strength and power and look into the sport of weightlifting. 60kg men doing 240kg frontsquats and lifting three times their weight over head in the clean and jerk. 94kg men squatting 400, superheavyweight lifters doing paused squats of 420kg - this is real strength.

what would one do for real strength? squat and pull, exercise the largest muscle groups as many times a week as one can recover safely from. those athletes i mentioned squatted up to 15 times a week.

For real strength periodization regarding intensity and repetition range is also needed, hypertrophy, strength and preferably power included in cycles lasting close to a month at a time

[yosimitesam]

powerlifting squat is a quarter squat combination with a goodmorning, it has half the muscle activity of a full squat.

you think it is impressive to partially squat 315 kilos without equipment? how about you learn something about real strength and power and look into the sport of weightlifting. 60kg men doing 240kg frontsquats and lifting three times their weight over head in the clean and jerk. 94kg men squatting 400, superheavyweight lifters doing paused squats of 420kg - this is real strength.

what would one do for real strength? squat and pull, exercise the largest muscle groups as many times a week as one can recover safely from. those athletes i mentioned squatted up to 15 times a week.

For real strength periodization regarding intensity and repetition range is also needed, hypertrophy, strength and preferably power included in cycles lasting close to a month at a time

You're either ignorant or just out trolling for a good time. So you're a powerlifter? You've powerlifted before. You squat such weight? You sound like an expert of many things that does not have the actual experience nor the complete knowledge.

I'm a powerlifter, and I'm fully aware of what a good morning is. I incorporate them into my training. My squat workout does not involve a quarter ****ing squat, so I have no idea where you're getting your information from.

I respect the hell out of the sport of weightlifting. Those athletes are truly strong and impressive in what they do. However, not everyone specializes in that, and prefers the odd lifts, which is where powerlifting came from.

You've got all these facts and figures, proclaiming to be an expert, but to me you seem young and are actually quite annoying as well as insulting. I was on here trying to help, but your trolling actually ended up pissing me off. I'm done responding to you and will just look at your posts and laugh from now on.

Grow up or go out and get your ass kicked. It would do you some good.

[MajorPectorial]

I love squatting lower than my best mate. Nearly a foot taller than him too. And still squat a bit more. Still gotta get those big weights.

I find if your looking for ass to the grass. U gotta go so low you literally stop from your muscles (quad n hams) simply not letting u go deeper cuz they are against each other. U could in effect "rest" there with good balance.

Ur backs straight enuff. If ur worried. Look up as high as u can to help ensure this.

N if you really power yourself up. N really resist those negatives. I sometimes stop two or three times going down on my warm up negs to ensure I'm connected with this style.

Breathe good too. I'll oak k a good load of deep breaths whole getting in the zone. Get that oxygen in ur system.

There's a few ways to squat. I.e you shouldn't squat or dead lift with air pocket type trainers or soft heels. Go barefoot if you haven't got lifting shoes. They do have more support.

Knees more forward n shoulder width will hit more quads if that's a week area. Even raising your heels with something solid but not too high can help with that.

Do at least double shoulder width. And you'll hit your glutes n hams like you've never hit em before. Ladies like a good ass to grab. Lolz.

[Brett N]

There are many different squats and everyone has a technique that they think is right and it usually is for them.

Video looks good, before going heavier I would work on going a little lower. The recommendation of a box squat is a good one to give you that extra security. The half rack will not let you go so low that you get injured. You can always duck out of a bad situation. Make sure your knees stay aligned with your feet. Never allow them to lean or cave towards the center. This will do some real damage. I also agree with losing the shoes. I wear Vans skateboarding shoes, chucks are good and so is barefoot.

Check out these videos - remove space in https (series is long but it is very educational)

ht tps://www.youtube.com/watch?v=2ME8gEN54Ao&feature=player_embedded
h ttps://www.youtube.com/watch?v=LV8ZxGICsL0&feature=player_embedded
ht tps://www.youtube.com/watch?v=MQIAzzMDhSI&feature=player_embedded
ht tps://www.youtube.com/watch?v=MwKRhwjRZnM&feature=player_embedded

Personally, I like the low bar. It allows me to go deeper on my squat. I keep my legs just outside of shoulder width with my feet at about a 30 degree angle. I squat ass to grass and this allows me to get a little hip bounce off the bottom. If done wrong this can hurt your knees so be careful if you try it. I do not look up when squatting. A lot of the techniques I have read on it suggest a more neutral head position. I focus on the floor about 10 foot in front of me. Mirrors suck when squatting, you shouldn't be looking at yourself. You should be focused and concentrate on proper form. I have 0 mirrors in my home gym. Mirrors ar for fixing your hair, not lifting weights.

[nafnlaus]

oh im ignorant, how so? Im not a powerlifter, i am a former weightlifter on a national level. I am pointing this guy out a correct way of squatting, what has it got to do with what i squat or was able to squat before?

oh so you do a full depth squat in your training? never heard of a powerlifter who does that since your "legal" squat depth is barely at parallel and guess what parallel is not full depth so it is partial. many powerlifters even admit that the powerlifting squat isnt an exercise it is an event.

i am aware that not everyone specializes in olympic weightlifting, if you are going to squat then there is only one type that benefits all - the full depth squat. and of course it is highbar

now where did i claim to be an expert? what i said is common knowledge in the weightlifting world, do you disagree with something i said, then how bout you make an argument against it? do you find facts insulting and annoying?

i can back everything up ive said, why dont you like take part in that instead of talking shit.

im not gonna recommend you get yourself beaten up, how bout you do some reading on the subject

The Low Bar Squat is Not an Exercise | Coffee's Gym
this as an introduction.

[Brett N]

I know that what I am about to write will piss some people off, but I’m an old man, 66, and don’t have anything to lose. I also know that many people will disagree with what I am about to say and it is certainly their right to disagree. What I have to say is only one man’s opinion, but it’s the opinion of a man who’s been around the block a few times with this iron game.

For the record, I never said anything negative about your advice. I also feel that the technique you are describing is a very good one. But, like I said, there are many different opinions on technique. I think there is room for many techniques, I personally do not believe there is just one proper on it. I just prefer the lowbar and I like to include all of the leg muscles and the glutes as well. It gives me a very good leg workout. It is olympic style, no. I am not training for competition, I am getting stronger. That's all. I'm trying to lift up heavy shit without injuring my body and the lowbar works for me.

Even the videos that I showed did not show the low bar technique, I was finding a good tutorial that could improve the style of squat he was already doing. That's why I'm participating in this forum. To help build up others, and others do the same for me. There really isn't any reason for hostility to go back and forth about whos technique is the best.

[fbomb1990]

You're not going low enough! Either lower the weight, or you can work on flexibility if you are unable to go parallel. Stretching helped me a lot.

[nafnlaus]

dude lol big misunderstanding going on here, i pressed reply to yosimitesams comment, didnt notice it looked like i was replying to you. im not that familiar with how this forum shit works, should have replied with a quote

the lowbar has around 40% less glute activeness since no one can perform a full depth squat with it. it also applies force on the lower back with leverage which is also not good. butt goes too far back, knees dont travel far enough in front of the toes and the force is not through the upright body.

sorry bout the misunderstanding

[Brett N]

No problem, guess I should of reread the thread to make sure it was me you were replying to. Sorry about the confusion.