Hey there. Its recently bene braught to my attention that after years i do squat-mornings instead of squat. I’ve thought this before but was told its fine. can you check out my vid and lemme know what you think i can do to fix this? Cautions its strange looking, and yes i’m a chick.
alos, is there any benefit i can find form doing these? i plan on fixing the squat form, but is there any strenght tool i could utilize form doing thses bazarroo squats for years?
Im not any expert on squat form, so take my .02$ for what you will
your problem could be hip moblilty, also, maybe try to keep your chest up higher.
Thats all I got.
My guess is you squat that way so you can keep the weight in your quads the whole time. Do you have a GHR?
from this angle, and my inexpert opinion, i would say that wildiron is right. Gotta work on opening the hips up and not count so much on “quadding” the weight up.
For sure you need to push your knees out and sit back. Also might want to try a higher bar position, most of the women I train with, that look to be about your size all squat with the bar much higher than in your video and none seem to have your problem.
not an expert.
it looks like your weight is shifting forward onto your toes. making you use your quads heavily. you seem to come up at the top with a drive that raises your heels up a bit (or shift the weight foreward to the toes again). The quad drive is also causing you to lock out at the knee way to early. your knees and hips you lock out roughly at the same time, but this looks like your knees rush to lock out first, almost get there and then wait for your hips to catch up before you complete the rep.
You also seem to have a problem with your knees buckling inward. not enough focus on driving the knees out and keeping it stable. I’m thinking this because your knees roll not only in on the concentric, but they kinda swirl once you are half way up past parallel.
it also looks like your neck is in a really hyperextended position. I think this is because you are trying to “look up” with your head and not so much with your eyes. this i’m guessing happens because your chest isn’t staying up and out. which might happen in part because your weight shifts to your toes.
try shifting your weight more onto your heels and sit back into the squat more. box squats could help you with getting this position set up.
lastly, i just watched the video again. your eccentric seems to lean onto your left leg a bit more. if you listen closely to the video, just as you hear the bar hit the pin, you hear it tap in a tink… tink pattern. like one side hits first over the other. Judging from the first tink sound and where the bar sits on your right, i’m guessing the left side taps first. this could be contributing to some of that swirling/buckling i’m noticing with your knees as your body tries to re-balance itself out after the load was shifted unevenly. i was also noticing that your knees move around more on the reps where you hit the pins harder/drop into the eccentric quickly/unevenly. it’s not that noticable, and you don’t do it on every rep, but the third rep i noticed it the most.
You’re going awesome-deep on your squat, you should be proud of trying so hard. As with all non-experts, take from my advice whatever you want, but I feel you might have the bar so low on your traps so you don’t fall forward. Maybe try working the bar up higher with less weight and leaning way back with your weight almost all on your heels with your knees a little more angled out. I’m not a perfect squatter but I try to emulate my girlfriends 2 year old niece who demonstrates perfect squats whenever she has to pick something up. Keep up all the great work, you are getting some monster hamstrings
Sit back into the squat like youre taking a dump
I, for one, dont think that squat looks too bad at all.
You have a tight arch in your back the whole time and you hit depth pretty well. As long as you have most of the weight on your heels I wouldnt really change much. You clearly are sitting back…way back…thats why you tend to lean forward. If you are worried that you are falling too far forwards that go with a higher bar placement and that will make you a tad more upright. You might even benefit from a change in shoes.
I have a long torso relative to my legs. And I squat just like you do. I find that when I do a lot of low ab work and upper back work it keeps me a little more upright. Front squats never hurt either. As you are a girl, and squatting regularly, I would suggest that you are not tight in the hips.
I guess it depends why you are squatting…geared comp, raw comp, etc. If it is geared you could likely alter your stance to help you out some.
redroast i guessing you just made a typo when you said most of the weight should be on your toes, or I’m missing reading it.
I had the same problem when I started squatting, not quit as bad but still. For me it was that my hamstrings were to weak and my quads were to strong, which caused me to good morning the weight up.
For me it was just my body transferring more of the load to my back, since that was my stronger point. I also had the problem were I’d sit back on the way down, then my knees would shoot forwards because I would just drive my heals straight down into the floor instead of driving through the outside of my heals. Driving through the outside of my heals also helped a bit with focusing on keeping my knees out, along with keeping me in a more upright and back position.
As for developing bizarro strength from these idk, maybe you’ll be really good at doing GMs with poor form…jk
Impressive strength by the way.
[quote]Battle Pope wrote:
box squats
[/quote]
X2
As opposed to trying to tweak your free squat on its own, I’d say learn to properly box squat.
I’m speaking from very limited experience, but it’s the best advice I’ve received.
use less weight while you practice with good form
a mental tip i heard for keeping the knees out was to imagine that there is a crack in the floor running between your feet. And while you are squatting you want to force your feet into the ground so as to widen said crack.
I think you’re carrying the bar too low. Low enough improves leverage, too low can force you too far forward (sacrificing some of the leverage you were hoping to gain).
There are a bunch of good articles on this site dealing with all types of squatting… search some of them out (especially using the keyword: leverage).
Hachi, yeah that was a typo. I thought I had fixed it before anybody saw…weight on heels, of course.