DFreezy is right; your upper back is rounding. You need to do a better job of keeping it tight by puffing your chest up and trying to retract your shoulders blade a bit more. The rack position on a front squat is not created by just throwing your shoulders as far forward as possible, but more by rotating your elbows up with a tight upper back.
Its not -dangerous-, but it will limit your front squat a lot, plus, it will slow down the progress in scapular retraction strength, something most guys have not a lot of in the first place.
[quote]Hanley wrote:
Am I the only one who thinks there was nothing really wrong with either of those squats??
[/quote]
Nope. They looked fine in general to me, too. Although I do see the upper back rounding during the front squat that Dr. Manhattan & DFreezy brought up.
[quote]Hanley wrote:
Am I the only one who thinks there was nothing really wrong with either of those squats??
[/quote]
Nope. I also thought the lean was just fine. That doesn’t stop the T-Nation experts (who probably haven’t even watched themselves squat) from finding stuff that isn’t there.
[quote] PublickStews wrote:
Nope. I also thought the lean was just fine. That doesn’t stop the T-Nation experts (who probably haven’t even watched themselves squat) from finding stuff that isn’t there.
[/quote]
And maybe its possible some of the “T-Nation experts” know what they are talking about.
Your first few reps looked good and then you started rounding your upper back, which then led to the breakdown in form. I think your upper back is weak. Stop the set when your form breaks down. You can still achieve the desired number of reps, just use as many sets as required. Work on your upper back.
O.K. I watched the ENTIRE video this time. What’s the hurry? No need to do rapid fire squats. After each rep, reset and fill your belly full of air, before you begin your descent. Chest out on both front and back squats.
Pull your shoulder blades in tight to your rib cage. And the elbow thingie. As for the head, pull the chin back. Don’t tilt the head back. This hyper extends the neck and is inviting a strained or pulled muscle.
[quote]Hanley wrote:
Am I the only one who thinks there was nothing really wrong with either of those squats??
The squats were really sweet, just stop breathing into your chest. You can see the bar bouncing up and down at the top as you do it, you’ll never be able to do hat with heavy weights, suck it into your belly instead.
i dont get how i can pull my blades together if my elbows are going up/forward. my elbows would have to shoot out, no?
i went rapidfire cuz it was 5x10 and it was a pain in the ass to do after squatting. and counting to 10 is not a forte of mine but ill breathe better next ime
Pull your shoulder blades in tight to your rib cage.
TNT
Could you (or someone) explain what you mean by this? [/quote]
Scapular depression and retraction. Pull your shoulder blades back and down. That requires you to use your Serratus Anterior muscles. They help with silly little things like maintaining correct posture and pull-ups. If you want to view it from the other side - stick your chest out. It gets rid of the normal thoracic curve of the spine and keeps the spine straight or in a slight arch so that the spine can support a heavy weight.
Pull your shoulder blades in tight to your rib cage.
TNT
Could you (or someone) explain what you mean by this?
Scapular depression and retraction. Pull your shoulder blades back and down. That requires you to use your Serratus Anterior muscles. They help with silly little things like maintaining correct posture and pull-ups. If you want to view it from the other side - stick your chest out. It gets rid of the normal thoracic curve of the spine and keeps the spine straight or in a slight arch so that the spine can support a heavy weight.
TNT
[/quote]
OK, that’s what I thought you meant. I never heard it said that way.
[quote]kickureface wrote:
i dont get how i can pull my blades together if my elbows are going up/forward. my elbows would have to shoot out, no?
i went rapidfire cuz it was 5x10 and it was a pain in the ass to do after squatting. and counting to 10 is not a forte of mine but ill breathe better next ime[/quote]
Try to bend the f#@^^&*g bar across your shoulders. That will pull your elbows down/forward and push your chest out.
Forget the rapid fire shit. This isn’t Crossfit. Never do sloppy reps of anything. And if you think counting to 10 is hard, wait till you do 20 rep breathing squats. And you’re not allowed to take your shoes off for that either.
I thought that they looked fine. Great ankle mobility too! As long as you don’t feel the arch you started with starting to breakdown then you’re probably fine. Everyone is built a little different and as such we’ll look like it.
[quote]kickureface wrote:
dont see how i can bend the bar across my shoulders or even try, as my hands rest and do not hold or push anything.
Your hands shouldn’t be “resting”. They are “holding” the bar firmly.