Squat Form Check

[WeAre138]

Hello anyone and everyone. I (like many) found this forum through the SquatRX site. All I can say about that is that I'm absolutely stunned at the high quality of free information. It is the reason I've moved beyond a high school football 1/4 squat to... well, at least I know

I've lurked here long enough to know that this sort of thing isn't too common around here, but I'd like to post a video of my squat for critique from anyone who'll voice their opinion.

My only athletic endeavor beyond weight lifting (and crawling out of bed in Monday mornings) is skiing. So with some very educated advice, I chose to change my squat style to a high-bar, mid foot center of gravity deep squat (to better mimic the position of downhill skiing).

The poundage I chose in this video is heavy enough to feel, but light enough that I don't struggle. And yes, I know the shoes are awful; they're what I had at the time.

s895.photobucket.com/albums/ac159/qwawq/Exercise%20Videos/?action=view¤t=12-18-10-Squat-115X5.mp4
Be cruel.

[Boris]

Other than maybe coming onto your toes a bit, I thought that looked pretty awesome. Other angles might show other things, but IMHO you're good!

[WeAre138]

Wow, I didn't really expect such a positive review. That means a lot coming from an individual of your stature. Thanks for taking a look.

I'll definitely work on keeping my center of gravity a little more mid foot. And, after my low back tightness eases up, I might post another video with more challenging poundage (after all, form tends to deteriorate when the going gets tough) and from a different angle.

One thing I've wondered: I'm currently squatting in chucks, but have often toyed with the idea of buying a pair of dedicated olympic lifting shoes (probably the Vs Dynamo). Do you think they'd be worth the money for only one lift? Also, would they be counter productive for what I'm trying to do (squat to increasing skiing ability)?

And good luck squatting a million pounds, I stop by SquatRX almost daily, keep up the good work.

[Johnny Mnemonic]

Solid form. Keep it up.

[Boris]

Thank you!

I like OL shoes a lot, but I don't think you need them.

[WeAre138]

Excellent. Thank you both. I really appreciate the feedback and can't tell you how happy I am that my form is good. I look a long time increasing flexibility and studying technique. Thanks again.

[WeAre138]

Well it has been a long time since I logged in here and even longer since I posted. And I do feel bad about that, but I check SquatRX daily and consider every post required reading.

Anyway, I'm back with another form question. After squatting at least twice a week, recovering from a low back injury (which included a home-made belt squat) and squatting some more, my personal best is still pretty bad (170x6 @ 160lbs BW) even though my form has stayed decent to good (virtually identical to the video I previously posted in this thread).

I'm wondering if my femurs are too long to really progress with the back squat and if I should switch to a front squat:

s895.photobucket.com/user/qwawq/media/Exercise%20Videos/12-18-10-Squat-115X5.mp4.html

Thanks for all the input.

[peterako]

Hi,

I'm sure Boris or Johnny will comment later today. In the meanwhile....

I'd die for that form! Well done!

On your question. With that form there should be little reason why you can't progress.

Something 'gave' in my back a while ago. No pain or anything but there was much reduced power in my Posterior Chain and my squat and DL numbers still haven't recovered (or maybe that's part of getting old ).

BUT they are progressing again now....slowly.

What is your routine? How often do you train Squat (some swear by volume and regular. That does not, and never has, suited me).
My biggest numbers were when I was only squatting once a week. But that's just me.

Front squat will work your legs harder (particularly quads) but you'll struggle (or at least I would) to approach back squat numbers. (My lower back still gets hammered by Front Squat but 'differently')

A big favourite of Johnny is Good Mornings.
Just look at his log.
It has prompted me to start including them every now and then and they really have helped. Maybe just in repairing my back leading to better DL's and Squats all round.

I know it's nearly heresy, but in the past I used to include partial reps in Squat which I directly credit with being able to break through some barriers.
Simply moving huge weights at partial reps, even just walking out, prepared me mentally for full reps with big weights.
But I used this sparingly.

For some reason, for me, walking out with everything feels 'light' until suddenly it feels 'heavier' at 130kg.
Next it's at around 170kg etc. So I'm fighting a mental battle even before I descend.

Not sure about you, but I occasionally do get scared
And if you don't believe you'll do it....you don't.

Finally on bar position, typically people move more weight low bar (sweeping statement).
Since discovering SquatRX I've done all my squats High Bar because I like the overall excercise better that way. Ego has been dented though.

Now....Boris....some REAL advice please!!

Keep Skwatting!!

Peter

[Boris]

Not sure I really have much to add. The things I said in reply to your first video are still applicable to the second:
*Looks very good overall
*Looks like you might be coming onto the toes ever so slightly
*different camera angles might show other things

Should you switch to the front squat? I don't think it's ever an 'A' or 'B' thing for me. Either is great. Get proficient at both. Take some time to focus on the front squat for a while if you need to and then go from there.

Pete's dead on about squat psychology... It's one of those things people don't talk about much, but should. ...probably should be a Squat Rx vid on it... Might have to suggest that to the guy that makes them.

[WeAre138]

Thank you both for the advice, I really appreciate the feedback.

Peter:
I squat twice a week 3X5, at least 2 days between sessions. I also do Romanian Deadlifts, so my low back is pretty well worked by the time I'm done.

Partial reps is a really interesting idea, I've never loaded more than 225 on my shoulders. I think I'll give that a try.

Yeah, I've tried low bar a few times, and I certainly felt stronger. But I squat to stay in skiing shape. And when skiing, it's absolutely critical to stay off your heels and on the balls of your feet. So, I try and squat with my weight centered midfoot or the balls of my feet.

Boris:
You're right about coming onto my toes. It's not an issue when the weight is light (even when I'm tried). My form degrades far more when the weight is "heavy". I've noticed I descend fine and come out of the hole fine, but mid-concentric contraction the lift becomes very grindy, my hips twist to the right some, the weight shifts onto my toes, I end up doing a partial good morning, and I really feel it in my adductors. I read somewhere this is common for those who have long femurs and short torsos. But I've done some measurements and they seem to be equal length.

Thanks again for the comments. A couple of these 30 Days Of Skwat posts might do just the trick.