T Nation

Squat Check

[video]2411[/video]

Hoping this embed works.

I noticed two things: a lot of forward lean, and depth was marginal. It wasn’t a quarter squat but it certainly wasn’t great either.

Any comments/critiques/things I should change?

edit: is there any way to flip these videos in here?

Doing a low bar squat, rather than a high bar squat as you are doing, may help eliminate your forward lean. To me your depth looked okay; however, a pair of olympic lifting shoes will do wonders for increasing mobility and thus the depth of your squat. Also, it appeared as if your bar was high in the rack. This is fine now, but may give you problems as the weight increase.

Yeah, I’m still experimenting with placement; I’ve only had the rack…10-12 days now? Next time I’ll go down a notch and see if that helps. It’s a 3" adjustment, so it’s a significant drop.

I tried low bar, and I can’t keep the damn bar in place. I mean, with an empty bar not a problem but loaded…

I could pick apart little things here or there but your squat form is actually pretty good.

Save this video and continue recording your lifts for self evaluation. As you build up your back you’ll get less of a forward lean. Pop your hips forward and stay under the bar. If high bar squatting suits you…stick with it.

Pick up a pair of olympic lifting shoes (jackal’s gym has good inexpensive pair from poland). You’ll feel a difference right away.

Get a lot of reps in so you find your groove. You shouldn’t be doing singles or even triples right now.

Good luck.

[quote]mlupica wrote:
Doing a low bar squat, rather than a high bar squat as you are doing, may help eliminate your forward lean.[/quote]

False. This contradicts physics. The lower the bar, the further back it places your center of mass with the weight on your back, the more you have to lean forward to maintain that center of mass and move the weight in a straight line. Oly lifters lift high bar and are the most upright squatters out there…with no foward lean. Take high bar one step further…shift the center of mass more forward yet…a front squat. By your logic, front squats require more forward lean than back squats…which we both know is false.

I assumed he was talking about his weight shifting forward on to his toes in the original post (as am I in my post); rather, than the lean of his trunk (as your talking about). It was on this that I based my suggestion. After rewatching the video I see that he is probably refering to his trunk, as I didn’t see any forward lean onto the toes, and must have projected it there myself. So… ah… ya… ah… good talk…

I think your form looks pretty good. You have a good dip at the bottom, and imo is deep enough. I noticed your elbows are drifting down. I found that when I started keeping my elbows up and back, and my chest up, it helped to keep me from leaning so far forward. It also put more of the weight on my heels rather than the front of my feet.

[quote]mlupica wrote:
I assumed he was talking about his weight shifting forward on to his toes in the original post (as am I in my post); rather, than the lean of his trunk (as your talking about). It was on this that I based my suggestion. After rewatching the video I see that he is probably refering to his trunk, as I didn’t see any forward lean onto the toes, and must have projected it there myself. So… ah… ya… ah… good talk…[/quote]

gotcha…yea, it’s really hard to shift your weight on your toes with a low bar position.