Watch and critique form!
Thank you!
I am using running shoes, might be why i am leaning forward…right?
From what I understand, it’s not because of the shoes.
This is basically stolen from what meat told me about my horrid squatting a bit back:
You’re chicken winging, meaning your elbows are out from under the bar. If you bring your grip in and work on forcing your elbows under the bar you can get the bar closer to your center of gravity so you won’t have that lean.
Also, it might also be a weak posterior chain, but it’s probably more a form thing.
Nice depth by the way.
Major form problems. Get your UPPER back stronger and arch the shit of it the entire time the bar is on your back. Retract your shoulder blades while you are getting set up. When you unrack the weight, get your elbows under the bar (this will help keep your chest from caving so bad). Lead with your hips, not your knees, when you begin your decent. When you come out of the hole, drive your head back into the bar. Also, your knees are coming so far forward because your hips are very weak. Fix all of that before you add more weight.
Sorry if this is blunt but, you’ve really got some work to do.
Thanks guys.
I plan on wearing olympic shoes, and is it advisable to squat high bar? What do you guys think?
I will lower the weight and work on form. Not sure if this can help you guys diagnose my weakness but I can pull 405x5 without a belt.
StormTheBeach, I really appreciate the comment. I will keep uploading vidoes, and hopefully you can provide additional help! I really want to improve my form!
Also, is it normal to feel weaker wearing olympic shoes? The reason I stopped using them was because my squat felt weaker. Maybe because I couldn’t lean forward as much and it was all legs?
I think you need to focus on hand position and upper back strength/tightness more than you focus on what kind of shoes you are wearing.
Everything has pretty much been covered.
Snatch grip deadlifts and box squats would be my suggestions for exercises
Also doing paused squats helped my hip strength and squat form tremendously (as well as my deadlift form)
Do you pull sumo?
keep refining your form and the weight will come man
I recently tried my weightlifting shoes. Mind commenting on form?
I noticed that my knees go beyond my toes. Is this bad?
Thanks.
New video, guys.
I had done deadlifts 2 days before this, so i only had 1 day to rest. Lower back was sore going into these, which is why I was leaning forward a bit.
I really want to keep my back straight, I know I have the strength but I just keep leaning forward :((
wait…are you a powerlifter who squats oly-style or an olympic lifter?
Re-read StormTheBeach’s post 100 times. Then do all of that. At the moment you’re upper back isn’t tight and your elbows are still well behind the bar, they need to go forwards and down.
Man, you could put on a pair of “Squat Perfect Shoes” and it wont help your form. If shoes were really that important, whatever governing federation you lift in would mail a pair out to everyone. You are over complicating the least complicated aspect of your training and completely ignoring some of the most important aspects of it.
Me:
“Major form problems. Get your UPPER back stronger and arch the shit of it the entire time the bar is on your back. Retract your shoulder blades while you are getting set up. When you unrack the weight, get your elbows under the bar (this will help keep your chest from caving so bad). Lead with your hips, not your knees, when you begin your decent. When you come out of the hole, drive your head back into the bar. Also, your knees are coming so far forward because your hips are very weak. Fix all of that before you add more weight.”
Now I need to add: Plan out your training better.
1.Grab the bar cloer together hands inside the the “rings”.
2.Grab the bar with a false grip–^^^ it might be uncomfortable for awhile.
3. Sqaut facing away from the mirror or if can’t put up something obstructing your view of yourself and practice putting your neck/head into the bar and driving up with your elbows.
4. Take a big breath and hold it- stay tight- push your belly against your belt.
5. Sit Back. Sit Back. sit Back… Your breaking at the knees not sitting back.
6. Have someone coach you in PERSON at the time of lifting.
7. Practice sqauting to a box to learn how to sit back and find the box with your ass (your heels should be 2-3 inches in front of the tip of the box if it is turned diagonaly)
8. re-read StormtheBeach posts and mine.
Or get a competent powerlifter who sqauts more than you who is as tall or taller to show you what to do in person.
Hope this helps
edit: I watched your video again and your set up your already leaning forward and real loose You really need to get “under the bar and get real tight when that bar is on your back”
Thanks guys. I am doing olympic squats not powerlifting squats. Maybe I should I have been more clear, the knees have to go forward during an olympic squat. I will try to stay more tight though. I have been working abs every session.
if you’re an olympic lifter then why post this in the PL forum?
[quote]StormTheBeach wrote:
Man, you could put on a pair of “Squat Perfect Shoes” and it wont help your form. If shoes were really that important, whatever governing federation you lift in would mail a pair out to everyone. You are over complicating the least complicated aspect of your training and completely ignoring some of the most important aspects of it.
Me:
“Major form problems. Get your UPPER back stronger and arch the shit of it the entire time the bar is on your back. Retract your shoulder blades while you are getting set up. When you unrack the weight, get your elbows under the bar (this will help keep your chest from caving so bad). Lead with your hips, not your knees, when you begin your decent. When you come out of the hole, drive your head back into the bar. Also, your knees are coming so far forward because your hips are very weak. Fix all of that before you add more weight.”
Now I need to add: Plan out your training better.
[/quote]
This is spot on and not the least bit too blunt. A good squat starts before the bar is even unracked, realizing this was one of the biggest improvements I’ve done in the squat. Learn to get really tight and to walk it out in a way that wastes as little energy as possible, that’s where you need to start.
you’re breaking at the knees first. you need to break at the hips. picture how when you are tired, playing some kind of sport, and you put your hands on your knees to catch your breath. this is the first move of the squat. shooting the hips back, and leaving your shin angle the same. try it with a box and no weight at first.