Thanks for all the feedback. Always new things to learn!
I will try to answer all the feedback here.
For one, you should show a movie where you
actually completed the rep yourself (I may
be wrong, but it looks like your partner
helped you complete the rep. At least on
the second video, couldn't tell on the first).
I am on the smolov squat program, and this was the
last eccentric squats done in the 2 week switching
period betwwen the base mesocycle and the intense
mesocycle, se the following link for a complete
description of the smolov squat program.
Two, sit back farther. I was wondering why your
partner was standing right behind you, then I
realised you were going straight down. When
you first step out of the rack your hips should
break first, sticking your ass out. Once you
feel a stretch in your hamstrings (you probably
won't be able to sit back this far on max attempts,
but it's good practice) your knees should start
bending. At this point some people continue to
sit back, others go straight down. Remember to
push your knees out forcefully the entire time
to bring your hips into play.
I fail to see how i can sit back any further. It must
be the camera angle fooling you. My knees does not travel
very much forward. The weight on the bar might also change
the technique a little bit. It was only the second time
I tried this weight.
Out of curiosity, how much weight was ont the bar?
252.5kg, or 556lbs
Perfect technique I could show you with 200kg, without much
effort. There are always things that can be improved, I always
try to do my best. I try to stick my butt out as far as I can,
it is easier with lesser weights of course.
Sorry, can't help you, I'm just a newbie.
But I would like to know what song is that in
the background and which gym is that?
I wish my gym would play rock/metal songs.
Instead it's just mellow pop songs from the radio...
It is some ramstein music, german rock group. I work at the
gym, and I have 24hrs access and can choose whatever music
i like, and play as loud as i fancy.
Anyway, sorry about the hijack, your form looks pretty
good to me, but like I said, I'm just a noob.
Best of luck with that goal!
Thanks - best of luck to you as well!
What he needs to do is fix his unrack and set-up.
Bring your feet further forward so you can achieve
a more upright torso out of the rack. When the
weight comes off of the pins, lock up your knees
and hips, and let the weight settle for a one count.
Try to walk the weight out with minimal knee bend.
This is will focus on nearer competition time.
After you walk it out, lock up your knees and hips
again. Don't start the lift loose. You want to
start like you are going to finish. If you watch,
you are maintaining the same torso angle that you
leave the rack with, so straighten it up.
Other than that, it looks reasonable. You seem pretty
tentative in the hole. I would work on speeding it up some.
Thanks for a lot of good input here. Allt those issues
will be taken into consideration!
Stallion are you training for contest? If so I'm not
sure you are deep enough. Confirmation on depth is
better made with a side view.
Depth is an issue, which is something i work on. I think
the second lift was deep enough. But not the first.
Recommend that you do not sqaut while looking into a
mirror. There will not be a mirror in the contest and
I find that the mirror can mess up your form. Definitely
agree that you need to be much tighter coming out of
the rack and before you start the lift.
Tighter means more upright? I guess I will have to work on that!
The mirror issue i am aware of. But what takes time is to build
the strength. The adaption to a non mirror squat i will care about
nearer competition time.
The rulebook for the federation I compete in states
'the top surface of the hip joint below the top surface
of the knees' as proper depth. Powerlifting depth is not
some 'gym rat's' definition of depth.
Completely aware of this, and working on it.
During competition, you must lock your knees before given
the squat command and also lock your knees before given the rack command.
Another tip to take into account.
Thank you guys!