So I’ve been working pretty hard on the last few months on my squat form and would appreciate some feedback. These videos were taken yesterday @ 164 pounds BW:
Thanks!
Not too bad. Keep your head back, maintain a hard arch in your back throughout, and keep your chest/belly out. Don’t rock on your heels before the attempt either.
Ya I rock b/c I’m really subconscious about staying on my heels… thanks for the advice!
On top of what was already said, force your knees out harder both on the descent and coming out of the hole. If you can, try doubling a mini band around your knees and do some squats with an empty bar. Plus think about some heavy hamstring and hip work.
How far apart are your feet?
Keep taking videos of yourself. You don’t have to post them, but they are helpful to watch yourself if you think your form is breaking down.
Your form is looking pretty good. I would suggest you not be so loose right before starting the descent. I good practice is to step back in place, take a deep breath and then tighten up you entire core before squatting.
[quote]Seattle_Lifter wrote:
Your form is looking pretty good. I would suggest you not be so loose right before starting the descent. I good practice is to step back in place, take a deep breath and then tighten up you entire core before squatting.[/quote]
Seconded.
I think the rocking will take care of itself as you gain more confidence in your form. I used to do the same thing. Once you quit rocking, it will be much easier to get tight.
It really looks like you have the basics down, now you just need repetition so that the movement is ingrained in your head.
One small critique I have, which was already mentioned, is that your knees do look to come in slightly. This may just be a technical thing, or it may be indicative of a hamstring or glute weakness, but you need to be aware that it is happening. If it’s technical, just keep telling yourself to force your knees out, similar to the way that you are telling yourself to stay on your heels. If it’s a strength issue, I think you are still at the point where you can overcome it by consciously trying to force your knees out, whether they stay out or not is irrelevant at first as long as you are attempting to keep them out. Everything should catch up pretty quickly for you and it likely won’t be an issue in 1-2 months.
I’d like to say you should try to get in a gym. That wall and window are looking to be in great peril. I don’t know about the floor, but can it take a drop? It looks like it might not.
Make sure not to lean forward at the top like that when you start the descent with multiple reps.