Hello guys, if any of you could help me with my squat and all it would be greatly appreciated.
I hope the video link I included works…
Kind of a weird angle to view from. Is that a weight you usually only get one rep with? What does your training look like (days, exercises, sets, and reps) and what’s your current goal?
It looks like you have the bar pretty high on your neck, are gripping the bar loosely, and you’re focused on squatting super low even though your hips are rotating under at the bottom.
I’d work on fixing those points - shift the bar lower into a groove across your traps, not on them; grip the bar more like you were going to press it, knuckles pointing up not back; reduce the weight and/or don’t go literally ass to the ground so you can keep a better hip position throughout; also consider moving at the hips first instead of at the knees when you begin descending.
You get big air and have your chest up, which is good, but the bar itself just doesn’t seem locked in and stable when you get going.
[quote]Chris Colucci wrote:
Kind of a weird angle to view from. Is that a weight you usually only get one rep with? What does your training look like (days, exercises, sets, and reps) and what’s your current goal?
It looks like you have the bar pretty high on your neck, are gripping the bar loosely, and you’re focused on squatting super low even though your hips are rotating under at the bottom.
I’d work on fixing those points - shift the bar lower into a groove across your traps, not on them; grip the bar more like you were going to press it, knuckles pointing up not back; reduce the weight and/or don’t go literally ass to the ground so you can keep a better hip position throughout; also consider moving at the hips first instead of at the knees when you begin descending.
You get big air and have your chest up, which is good, but the bar itself just doesn’t seem locked in and stable when you get going.[/quote]
Sorry about the angle. I took the video with my phone. I just rotated the video and this is how it turned out.
I do Stronglifts 5 x 5. On days I don’t lift I try and do dynamic stretches and foam rolling. This isn’t my one rep max or part of my first set. This was rep was recorded in my 5th set.
Right now all I want to do is get to body-weight with the three big lifts.
I do worry about my grip and all. I’ve been trying to figure out what works best for me. I do see your points about the bar not looking it is stable. I have another angle of my video that shows the bar is unbalanced on where I’m holding it.
I’m also aware of the problem with my hips at the low point of the squat. I’ve tried to avoid going ATG, but I don’t exactly know when to stop before my form suffers.
I’ll try out your suggestions and come up with a follow up video. Thank you!
A better and safer variation of squat is a split squat with one db, one leg at a time. On Youtube go to Bill DeSimones’ Congruent Exercise, or buy his book. Bill explains how putting all that weight on your spinal discs and knees is dangerous. I got hurt doing squats.
I also use Nautilus Nitro leg press, very safe. When in doubt go slow.
[quote]jay rhine wrote:
A better and safer variation of squat is a split squat with one db, one leg at a time. On Youtube go to Bill DeSimones’ Congruent Exercise, or buy his book. Bill explains how putting all that weight on your spinal discs and knees is dangerous. I got hurt doing squats.
I also use Nautilus Nitro leg press, very safe. When in doubt go slow.[/quote]
Yeah, I don’t understand why all the craze about squats when they can just use a leg press.
That looks pretty decent for a beginner - I’d say there is more good going on than bad which is a decent place to start.
Definitely grip the bar tighter and place it a bit lower. Actively pulling the bar down through my traps helps me with stability too, and also helps me reduce how far my elbows go back.
You’re getting nice depth, but the deeper you go the more butt-wink you get (I get that too). That can be a little less than great for your back, although I will say I’ve squatted with close to double bodyweight with that much wink and it hasn’t hurt in the slightest so maybe more just something to monitor.
You’re also keeping pretty nice posture throughout, no falling forward which is good.
My recommendation (in addition to Mr Colucci’s excellent points) would be to reduce your depth a trifle to minimise butt-wink while still breaking parallel and pulling the bar hard and down into your lower traps. For me, the easiest way to minimise depth was to squat with a wider stance. I still get a bit of butt-wink but only a tiny bit compared to what I used to - although I still break parallel fairly well. t makes the movement feel different, but in a good way. I can put a video up tomorrow if you’d like, I’m squatting in training.
And DON’T minimise squat work in favour of machines and single leg work. I know single leg work has a place as accessory and assistance but someone like you who can squat reasonably well now is most likely going to get much better results from working on squat technique with sensible overload on the bar. I’d really recommend limiting single leg work to just a part of your accessory work. I’ve found dead lifts to be one of the biggest helpers for my squat simply because of the back strength they gave me
Here’s my Deadlifts if you guys are interested too.
Here is my squat form again. I tried moving my ass/hips back and tried to stay as in control as possible.
Before moving hips back with bar positioned lower.
Here is my squat with hips back and low bar,
[quote]TheSoulstriker wrote:
Here is my squat form again. I tried moving my ass/hips back and tried to stay as in control as possible.
Before moving hips back with bar positioned lower. [/quote]
Ha, your hips are totally out of frame at the bottom position on this one, so we can’t see what’s up. Overall, looks better though. Definitely seems like a better bar position and grip looks better. Quick note on the deadlift, I’d try to skip that grab-grab-regrab-regrab fidgeting before the set. Deathgrip it, get into good position, and pull strong.
One thing I’d work on is not hitting failure during the sets. You’ll actually progress faster if you keep at least one rep in the tank. By descending and not being able to stand back up, you’re basically teaching your body, “Yeah, this weight’s too much. We’re not strong, negative feedback, so on and so on.” And it’s actually harder to build strength that way.
[quote]jay rhine wrote:
A better and safer variation of squat is a split squat with one db, one leg at a time.[/quote]
Definitely a good exercise in general, but “better and safer” are hugely debatable points and require context. Most obviously, it’s not “better” because the dude’s goal is to squat his bodyweight. Switching to split squats instead of fixing his squat technique is the wrong call.
“Safer” is, again, a point out of context. The guy hasn’t said he has pre-existing knee or back issues, so there’s no real reason to prefer a unilateral exercise over a properly performed back squat.
I took a look on Youtube. Sorry, but I’m not watching an hour and a half video from someone who thinks squats “put all that weight on your spinal discs.” A properly performed squat distributes the weight along the support structures of the entire posterior chain, from the traps to the calves. Saying they “load the discs” is a strawman argument.
Also, his form demonstrating hip belt squats would shred my knees more than a good barbell squat would. So, no thanks.
This is like me saying “I got sick from food, so you shouldn’t have food.” It’s, at best, only part of the story. Full story being, for breakfast I had a sack of 10 White Castle sliders, a large fry, and two large onion rings. But hey, blanket statements sound catchy.
“Getting hurt” doing squats is almost-always from some combination of: poor technique, too much weight, too much volume, and/or a pre-existing condition that was exacerbated by the exercise.
For building muscle, that’s one opinion. But when the goal is building maximal strength, which this guy is trying to do, it’s terrible advice.
[quote]Jarvan wrote:
Yeah, I don’t understand why all the craze about squats when they can just use a leg press.[/quote]
Not sure if serious. But this debate has been had many times over, on the forum and in articles. Two different exercises for two different purposes, like barbell rows and pulldowns.
[quote]TheSoulstriker wrote:
Here’s my Deadlifts if you guys are interested too.
[/quote]
It looks like you’re grabbing the bar and just trying to stand up with it … which works for now, but won’t work nearly as well when the bar gets heavier, try this:
Stand in front of the barbell, make sure it’s positioned over your feet right (mid-foot, more or less), with your feet standing roughly shoulder width apart, maybe a bit narrower.
Extend your arms down to the barbell while still standing, just straight down. Then, push your butt straight back, keeping your back straight and your shins vertical, until your hands reach the bar. In the process, you should keep your butt high and your hamstrings should feel very tight.
When you reach the bar, grip it. Just grip at the same width as your arms naturally hang.
Then start the bar moving by pushing your heels hard into the ground like a leg press, and drive your hips forward until your hips are back between your shoulders and your heels. Keep your back straight; not arched, not rounded, just straight.
Basically, start out standing, fold yourself in half until you reach the bar, then unfold to get back up.
There are many ways to deadlift, that’s just one of them. What you’re doing right now though won’t work so well for you as the weights get heavier.
Squats are bad for you, what is this 1973…
[quote]Chris Colucci wrote:
[quote]TheSoulstriker wrote:
Here is my squat form again. I tried moving my ass/hips back and tried to stay as in control as possible.
Before moving hips back with bar positioned lower. [/quote]
Ha, your hips are totally out of frame at the bottom position on this one, so we can’t see what’s up. Overall, looks better though. Definitely seems like a better bar position and grip looks better. Quick note on the deadlift, I’d try to skip that grab-grab-regrab-regrab fidgeting before the set. Deathgrip it, get into good position, and pull strong.
One thing I’d work on is not hitting failure during the sets. You’ll actually progress faster if you keep at least one rep in the tank. By descending and not being able to stand back up, you’re basically teaching your body, “Yeah, this weight’s too much. We’re not strong, negative feedback, so on and so on.” And it’s actually harder to build strength that way.[/quote]
Sorry about the shitty camera angle. I really need somebody to take videos for me. Thanks for your feedback again I’ll do as you suggested once more.
I don’t intentionally plan on going until failure it just so happens. I’ve stalled for about three workouts with my squat so far and I’m going to deload down so I can get my technique better down.
[quote]LoRez wrote:
[quote]TheSoulstriker wrote:
Here’s my Deadlifts if you guys are interested too.
[/quote]
It looks like you’re grabbing the bar and just trying to stand up with it … which works for now, but won’t work nearly as well when the bar gets heavier, try this:
Stand in front of the barbell, make sure it’s positioned over your feet right (mid-foot, more or less), with your feet standing roughly shoulder width apart, maybe a bit narrower.
Extend your arms down to the barbell while still standing, just straight down. Then, push your butt straight back, keeping your back straight and your shins vertical, until your hands reach the bar. In the process, you should keep your butt high and your hamstrings should feel very tight.
When you reach the bar, grip it. Just grip at the same width as your arms naturally hang.
Then start the bar moving by pushing your heels hard into the ground like a leg press, and drive your hips forward until your hips are back between your shoulders and your heels. Keep your back straight; not arched, not rounded, just straight.
Basically, start out standing, fold yourself in half until you reach the bar, then unfold to get back up.
There are many ways to deadlift, that’s just one of them. What you’re doing right now though won’t work so well for you as the weights get heavier.[/quote]
Thanks. I will try this out. I practice on my dead-lifting form often. What you’ve seen in this video I put above is not my usual style.I tried the deadlifts out this way because I had thought keeping my legs closer would make the lift more comfortable. I will upload another video with your feedback applied soon.