So after years of lifting I finally got a camera to check my form on all major lifts. I’ve had to deal with IT band pain, sciatic pain and shoulder pain for the first time, so I’m looking to prevent ever needing surgery. I’d appreciate any comments on my olympic squat form. This is close to maxing out, to give a good idea of what my worst form looks like.
Here’s the link: - YouTube
Also, off the top of my head here’s some things that stand out: knees track too far over toes, back loses arch in the hole, elbows aren’t tucked far enough under the bar.
Edit: Rather than start a new thread, I’m attaching videos of my box squat form taken today to show the difference that switching to a powerlifting style (low bar, feet spread wide) does while I work on my ankle flexibility and get a pair of oly shoes.
I did 5x5 high box squats at 325 lbs (ended up getting 5,4,4,5,5 reps with 90-120 secs rest in between sets) and took video of the first and last set to see if I suffered a breakdown in form when fatigue set in.
Here’s the first set: - YouTube
I know the bench leaves me at 1-2 inches above parallel, but it’s all I have access to for now. Let me know what you think, and thanks again to everyone for all the suggestions so far.
Your biggest issue imo is your heels don’t stay on the floor. All the weight is going forwards on to the front of your feet and your toes.
Knees coming forwards is not a big deal IF your weight is still on your heals and you’re pushing them out.
Your low back position at the bottom looks fine, it’s just you exaggerate the arch more at the top which is obviously harder to hold. If you start with a neutral flat spine you probably won’t see any change.
Yes you can drive the elbows forwards more… But you are staying fairly upright so it’s less of an issue imo.
Also once you’ve walked the bar out let it settle, draw in a big belly breath and then start squatting.
Positives; you unracked the bar really positively, seem to be pretty strong for your size and have great mobility.
I agree with the heel-lifting. Keep the weight further back. Your knees looked fine for O-style. If anything, keep the weight back a bit and try for more depth when you start going for volume again. No glaring problems though. Again, nice job.
I think pointing your elbows towards the floor a bit more will force the weight back onto your heels, and keeping your elbows that way through the lift will avoid that minor front lean on your follow through. I can’t tell from the video; what kind of shoes are those? They look pretty flat but I couldn’t tell if they were those runners that have those shock absorbing pockets on the sole. If they are, don’t use those. I just do my deads and squats in socks.
Thanks for all the replies. I usually pause for a second after I unrack to set my feet and brace my core, but I rushed through this set because the camera was rolling I think. This might also be why my weight shifted forward, as I didn’t focus as much on sitting back and spreading my knees.
@Bigjc- they’re Adidas cc runs (think Nike Frees); they have a low sole, but I typically deadlift and squatted barefoot until I started focusing more on spreading my feet. I might have to invest in some Chuck Taylors down the line.
Don’t buy taylors if you are going to squat like this. Get oly lifting shoes, they helped me get the weight on my heels and stay more upright (not that uprightness is your problem).
[quote]americaninsweden wrote:
Don’t buy taylors if you are going to squat like this. Get oly lifting shoes, they helped me get the weight on my heels and stay more upright (not that uprightness is your problem).[/quote]
I highly agree with this. I just purchased a pair of rogue weightlifting shoes for my squats (as I squat very much like you, OP), and it is like NIGHT AND DAY. I can’t believe I went so long without a pair.
Get some oly shoes, and while they ship, improve on your posterior chain and ankle flexiblity. Like everyone has already stated, your heels are coming off the ground. Your feet also seem to be caving in, spread your feet on the ground, this will help push your knees out.
may i just add that your setup is waay too fast. i understand you want to generate some rage before, but take time to get the bar in the right spot, get tight, fix your stance, air etc… you are unracking and squatting in 0.3 seconds.
Also, I feel much more stable and generate greater power/speed out of the hole with a wider stance and lower bar position. It’s a lot easier to keep my weight on my heels and spread the floor/generate external rotation while still keeping my feet pointing straight ahead.
Maybe you all have seen these videos, but I just watched, “So you think you can squat”. Google it and you can find all of the videos on YouTube. Anyway, I was “squatting” well over 315 and even as high as 405 in my hay day, but decided I wanted to compete. In order to this, I needed to get my thighs parallel to the ground which certainly increases the difficulty. I went back to basics and started at 135 to just practice my from. Last week I hurt my knee with 225 which was disappointing which led me to these videos.
I employed the techniques I learned in the video and easily put up 225 then tacked on another 50 lbs. for a few more reps. I think I can easily squat over 315 at 155 lbs. now and it is all due to better form. Now back to 5x5s to increase strength, but I can’t say enough about the videos. There are also videos on benching and dead lifting as well.
Kees coming in making your weight shift to your toes
Just sit back and open up your knees, spread them legs, which will cause the weight to shift to the hips helping you stay back on your heels as you push out with your knees on the way up.
I lift at a commercial gym with no sort of things for box squats except benches also. I just stack up 45lb plates until it gets to the box height that I want. Works much better then the bench which leaves you above parallel.
alright i see shoes, heels coming up, and pushing your feet and knees were covered already. rock on.
now, learn to box squat. those squats IMO were touch and go squats. i would go wider, point the feet forward a bit still as well. and push the hips way further back and pause longer at the bottom. dont sit down, rock back, rock forward then stand up. a box squat, as louie simmons describes it is a leg curl. i feel i am doing them right when my hamstrings and groin feel like they are going to rip off my hips.