T Nation

Squat Form Check


#1

Would like to know what could be improved or things i should look out for. Unusually it felt quite ok out of the hole but once above parellel it felt like grind. Is there any thing that could be done?


#2

Btw this was a PR so pls mind the speed.


#3

Get your chest up more and pull those elbows under the bar. That’ll keep you a bit more upright and tighten up your upper back.

Other than that it doesn’t look too bad.

As to the slowing down, don’t worry too much. Like you said its a PR and you kept your position pretty well. Just get stronger.

You might look at keeping a more upright torso but the main thing is to keep a vertical bar path which you seem to manage well enough.


#4

I know why and I’ve done this mistake myself and I’ve corrected the issue.

I agree with the above, but I see another more significant issue. Your hips shoot back almost as soon as you ascend. This usually leads to issues once out of the hole. If taken to an extreme, it can even lead to falling backwards on heavy attempts. It can sometimes be attributed to weak quads.

The main thing I did was use a couple different cues:

  1. Rigid shins and knees. This will help maintain their engagement and help stop the knees from going back too soon
  2. The other one is to try to punch my hips forward. This helps keep the hips from shooting back. From the beginning of the ascent, the only horizontal direction the hips should go is forward.

If the cues in and of themselves don’t work, you might need to do some assistance work to address the issue. Front squats work well for this because if you try to do the same thing there, you’ll dump the bar forward. SSB squat would work okay too. This issues can also be caused by an imbalance between the p-chain and quads so some directed quad work might help too.

But give the cues above a try first for a few sessions and see if that by itself doesn’t iron out the issue.

Way to grind through it!


#5

I personally would like to see you widen up your stance a little to help you stay a little more upright and allow you to not have so much forward knee movement. After that I would look into getting the elbows down and tighter into you to lock the lats and upper back in. Lastly you need to focus on ome heavy hamstring, core, and Upper Back work. Lots of heavy front squats, GHRs, and weighted core moves such as planks max weight for 30-45 seconds. Just my personal preference


#6

[quote]Reed wrote:
I personally would like to see you widen up your stance a little to help you stay a little more upright and allow you to not have so much forward knee movement. After that I would look into getting the elbows down and tighter into you to lock the lats and upper back in. Lastly you need to focus on ome heavy hamstring, core, and Upper Back work. Lots of heavy front squats, GHRs, and weighted core moves such as planks max weight for 30-45 seconds. Just my personal preference[/quote]

Listen to this man. His advice has helped my squat considerably.


#7

[quote]MarkKO wrote:
Get your chest up more and pull those elbows under the bar. That’ll keep you a bit more upright and tighten up your upper back.

Other than that it doesn’t look too bad.

As to the slowing down, don’t worry too much. Like you said its a PR and you kept your position pretty well. Just get stronger.

You might look at keeping a more upright torso but the main thing is to keep a vertical bar path which you seem to manage well enough. [/quote]

Thank you for the feedback. People tend to tell me about the upper back thing quite often. Not sure if its a technique issue cause i do feel tight or maybe my upper back is weak.


#8

[quote]Reed wrote:
I personally would like to see you widen up your stance a little to help you stay a little more upright and allow you to not have so much forward knee movement. After that I would look into getting the elbows down and tighter into you to lock the lats and upper back in. Lastly you need to focus on ome heavy hamstring, core, and Upper Back work. Lots of heavy front squats, GHRs, and weighted core moves such as planks max weight for 30-45 seconds. Just my personal preference[/quote]

I’ll try to get it wider if i can… The last time i tried to widen it i couldnt hit depth and i have a annoying pinching feeling in my hip. I tried to ignore it and force my hips down more and i think i strained my hips. Couldnt squat painfree for a while so i closed it back to my usual stance and it feels comfortable.

I’ll do what i can for the upper back thing as well. But im really curious as to why i need the heavy hamstring work. I understand that i probably have weak quads but would training my already dominant hamstrings cause me to lean forward more? Not trying to go against you or anything just curious cause I might not know myself as well as someone else does so hoping i could learn something new here.

Thank you for the feedback man really appreciate it


#9

[quote]Fletch1986 wrote:
I know why and I’ve done this mistake myself and I’ve corrected the issue.

I agree with the above, but I see another more significant issue. Your hips shoot back almost as soon as you ascend. This usually leads to issues once out of the hole. If taken to an extreme, it can even lead to falling backwards on heavy attempts. It can sometimes be attributed to weak quads.

The main thing I did was use a couple different cues:

  1. Rigid shins and knees. This will help maintain their engagement and help stop the knees from going back too soon
  2. The other one is to try to punch my hips forward. This helps keep the hips from shooting back. From the beginning of the ascent, the only horizontal direction the hips should go is forward.

If the cues in and of themselves don’t work, you might need to do some assistance work to address the issue. Front squats work well for this because if you try to do the same thing there, you’ll dump the bar forward. SSB squat would work okay too. This issues can also be caused by an imbalance between the p-chain and quads so some directed quad work might help too.

But give the cues above a try first for a few sessions and see if that by itself doesn’t iron out the issue.

Way to grind through it!

[/quote]

Ahh I’ve seen alot of people telling me about hips rising too fast and stuff like that but no one telling me about hips shooting back. Seems pretty interesting. If I do feel like falling anywhere i think a very high chance is forward. But i think its just my body’s “path of least resistance” which is just to dump it all to my posterior. I think its really just my quads are really weak. Do you think doing some light squats with bands pulling me back on the hips would teach me to get my hips forward? Also, thanks alot of the response really appreciate.

Sorry for the spam i dont know how to reply to multiple posts on a phone.


#10

looks like pretty damn good squat form to me


#11

Thanks man but i think there’s alot to improve on


#12

When widening your stance, have your tried pointing your toes out a bit?


#13

[quote]lift206 wrote:
When widening your stance, have your tried pointing your toes out a bit?[/quote]

Yea i point them out and my knee tracks in the direction of toes. I was doing some air squats with a wider stance than usual, probably about 2 inches wider per foot. I felt a little pinching in my right hip. Also just some additional info, i do the limber 11 quite often. There was this one stretch that would produce the same pinching feeling called the frog stretch so i actually avoid that and avoid wide stance squats. Now my hip is feeling a lot better