So I just started Cressey’s Maximum Strength program and since squats are decidedly not my strong lift (deadlift ftw!) I decided to take a video of myself squatting to check my form, depth, etc.
I was hoping you guys could weigh in on whether I’m hitting depth (I think I might be cutting it off a bit shallow…) and if there’s anything I can do to tweak my form to make it better.
Try not to make too much fun of me for the pathetic amount of weight on the bar… I will get stronger!
Gonna try to attach the video, but if it doesn’t work, here’s the Youtube link:
[quote]mom-in-MD wrote:
I think they looked great actually!
How tall are you, btw?
Your elbows are pushed waaay back…what might help is to get them ‘down,’ and think about pushing them forward as you are coming out of the hole!
Keep up the good work![/quote]
great tip … elbows under helps a ton in staying up right out of the hole… it is hard to tell from the side but make sure you are driving you knees out and keeping them out on the way up that will help you with depth. Make sure you pull your upper back together super tight and squeeze the bar as hard as possible throught the entire lift. That will help keep you entire body tight
I don’t know what you do for a warm up but some basic hip mobilty work the kind that molly and cbear does would help make your squats even better
Thanks for the advice, guys. I’m doing the Cressey Max Strength warmup, which does include some hip mobility, but I really only just started, so I suspect my mobility will improve if I continue doing that. I’ll definitely focus on keeping my elbows down, I do kind of look like a chicken right now haha
Hey Chi! I was looking at your video and your squats are pretty good. A few tips:
sit back at the hips first before you bend the knees
keep your head UP, your body will follow your head otherwise
elbows up is a good tip, another thing that will help will be actually try to press the weight up with your arms too. even if you only push up 10 or 15 pounds with your arms it will still take that weight off of your legs
how wide are your feet? do you ever come up on your toes? how is your foot placement? parallel or slightly turned out?
Hope this helps!
Its really hard to tell from the video, but it looks like you’re carrying the bar really high.
Have you ever played around with your bar placement, and where you put your hands? You might find it easier to keep your chest up and avoid “chicken winging” if you change things up.
I agree with Buckeye, that’s a pretty high bar. Try to really squeeze your scaps together tight, create a little “shelf” with them and pull the bar down on to it. A thumbless grip will fix those chicken wing elbows. Those 2 things should fix the chest out problem pretty much. Before you start, get a good hard arch, tight upper back with the bar feeling really solid, deep breath and begin by breaking at the hips, almost like you are going to sit in a chair. Having the bar really solid on your back is going to help a lot once you up the weight, it’ll keep you from folding over. It’s hard to tall, but it looks like in the first vid, you are looking downwards, keep your eyes straight ahead or slightly up. The weight looked easy for you!
I would never reccomend pushing up on the bar with arms while squatting. this action alone would make keeping the upper back tight very difficult. I personally like to pull the bar apart while squeezing it. this helps me keep my upper back locked in. No matter how hard you push on the bar with your arms the weight on your legs stays the same.
[quote]squat1000b700 wrote:
I would never reccomend pushing up on the bar with arms while squatting. this action alone would make keeping the upper back tight very difficult. I personally like to pull the bar apart while squeezing it. this helps me keep my upper back locked in. No matter how hard you push on the bar with your arms the weight on your legs stays the same.
Stay tight and keep up the hard work.
[/quote]
Exactly, once that bar is locked tight pushing up on it would be very counter productive.
[quote]BlackWidowGirl wrote:
Keep your head UP, your body will follow your head otherwise
Elbows up is a good tip, another thing that will help will be actually try to press the weight up with your arms too. even if you only push up 10 or 15 pounds with your arms it will still take that weight off of your legs.[/quote]
I know you mean well, but this warrants swift correction.
The first belief is common, and often perpetuated by people who work in fitness, and should know better.
The second point, however, attempts to prove levitation. Explanation! Pressing the bar transfers the weight from your upper back to your arms, which rest on your shoulders and so forth. All roads lead to Rome, and all weight leads to feet. If that weight could be intercepted, then you might be able to put a broom between your legs and shrug into the night sky.
[quote]BlackWidowGirl wrote:
Keep your head UP, your body will follow your head otherwise
Elbows up is a good tip, another thing that will help will be actually try to press the weight up with your arms too. even if you only push up 10 or 15 pounds with your arms it will still take that weight off of your legs.[/quote]
I know you mean well, but this warrants swift correction.
The first belief is common, and often perpetuated by people who work in fitness, and should know better.
The second point, however, attempts to prove levitation. Explanation! Pressing the bar transfers the weight from your upper back to your arms, which rest on your shoulders and so forth. All roads lead to Rome, and all weight leads to feet. If that weight could be intercepted, then you might be able to put a broom between your legs and shrug into the night sky.
Oh, so you should keep your head down? That is the dumbest thing i have ever heard. I am not saying arch your neck and stress your spine but have you ever ridden a motorcycle? your body is going to follow your head, case closed. your head should stay upright, And in order to prove my “levitation” its called momentum, have you ever done a push press? Your legs help you with the weight, this is it reversed. Your arms are helping your legs with the weight if you time it right. I can understand why you would be confused, its difficult to time it right and understand.
[quote]squat1000b700 wrote:
I would never reccomend pushing up on the bar with arms while squatting. this action alone would make keeping the upper back tight very difficult. I personally like to pull the bar apart while squeezing it. this helps me keep my upper back locked in. No matter how hard you push on the bar with your arms the weight on your legs stays the same.
Stay tight and keep up the hard work.
[/quote]
Exactly, once that bar is locked tight pushing up on it would be very counter productive.[/quote]
I guess this is just something that I find useful, squatting has been a very natural thing for me and I have no problem with keeping my back tight and doing this among other tricks. Everyone has their thing…
[quote]squat1000b700 wrote:
I would never reccomend pushing up on the bar with arms while squatting. this action alone would make keeping the upper back tight very difficult. I personally like to pull the bar apart while squeezing it. this helps me keep my upper back locked in. No matter how hard you push on the bar with your arms the weight on your legs stays the same.
Stay tight and keep up the hard work.
[/quote]
Exactly, once that bar is locked tight pushing up on it would be very counter productive.[/quote]
I guess this is just something that I find useful, squatting has been a very natural thing for me and I have no problem with keeping my back tight and doing this among other tricks. Everyone has their thing…[/quote]
The truly gifted can get away with things that most cannot. here is the first man to squat (or should i say goodmorning 1100 lbs) his name is steve goggins and he has some of the worst squat form in the history of powerlifting. he was also one of the best of all time. Once again not recomended for 98%
for the vast majority good form wins in the end. But there are always exceptions
