Working on form, stability, depth. I’ve been playing with my stance width and I think I’ve found a happy medium between ‘super-wide’ and ‘narrow’.
I had tailbone problems after squatting wide for a while (got greedy for heavier weight, had to back it down and work on form/stability) so I’m trying to rebuild from a more narrow and stable stance.
I appreciate all comments, suggestions, and advice.
edit
Try to bring your elbows more forward, I guess try to rotate them so they are under the bar, if that makes sense. This will help keep you more upright especially when going down further in the squat. Personally I would get rid of that belt and get a good powerlifting one if the money is in the cards, this will help you push agaisnt something with your stomach and again help you keep more upright if you continuously push your stomach out while going down on the squat.
I would either try to toe out a little bit more or work on hip flexibility or both. I noticed you were having a hard time getting close to parallel and had a tendency to lean a little forward to hit close to depth, my training partner does the same thing, and him working on his hip flexibility has really helped out when he gets to depth. And lastly, more back work. The back is the limiting factor in the squat. Oh and try to lead with your head out of the squat and push back into the bar.
I appreciate the constructive criticism.
I’ll try and get my elbows more directly under the bar and I’ve actually been eyeing a new belt from elitefts.
I’ve found the ‘sitting back’ idea helpful in getting my butt down, but I have a tendency to fall forward onto my toes, as you stated, and that brings my hips up. I’ve also found looking up helpful in keeping my balance. I have a hard time getting used to the “falling into space” feeling that happens when I can’t see myself squat, if that makes sense.
Since I started to narrow my stance, I’ve been incorporating SDLs and good mornings and I definitely feel more stable in my lower back. I’ll keep strengthening this and hopefully it’ll come together.
Would this belt be a good bet?
http://www.flexcart.com/members/elitefts/default.asp?m=PD&cid=205&pid=1021
Again, thanks for the input. I figure it’s best to drop weight and work on stability and form and then gradually built up as my overall strength gradually increases.
I like my Inzer Lever Belt, I think prongs can be a PITA. Some people prefer the prongs, however.
[quote]Rev1911 wrote:
I appreciate the constructive criticism.
I’ll try and get my elbows more directly under the bar and I’ve actually been eyeing a new belt from elitefts.
I’ve found the ‘sitting back’ idea helpful in getting my butt down, but I have a tendency to fall forward onto my toes, as you stated, and that brings my hips up. I’ve also found looking up helpful in keeping my balance. I have a hard time getting used to the “falling into space” feeling that happens when I can’t see myself squat, if that makes sense.
Since I started to narrow my stance, I’ve been incorporating SDLs and good mornings and I definitely feel more stable in my lower back. I’ll keep strengthening this and hopefully it’ll come together.
Would this belt be a good bet?
http://www.flexcart.com/members/elitefts/default.asp?m=PD&cid=205&pid=1021
Again, thanks for the input. I figure it’s best to drop weight and work on stability and form and then gradually built up as my overall strength gradually increases. [/quote]
It did look a little high. i had a similar problem to yours at one time it looks as if you lean a bit when coming out of the hole, as in the hips rise first, for me this was not back weakness but leg or hip weakness. I found a great exercise that helped strength out of the hole were rack squats. You squat and rest on pins that are just at the proper depth then push up and the hips out till you are back up. Just do not solely do rack squats or your regular lift will suffer.
[quote]Rev1911 wrote:
I appreciate the constructive criticism.
I’ll try and get my elbows more directly under the bar and I’ve actually been eyeing a new belt from elitefts.
I’ve found the ‘sitting back’ idea helpful in getting my butt down, but I have a tendency to fall forward onto my toes, as you stated, and that brings my hips up. I’ve also found looking up helpful in keeping my balance. I have a hard time getting used to the “falling into space” feeling that happens when I can’t see myself squat, if that makes sense.
Since I started to narrow my stance, I’ve been incorporating SDLs and good mornings and I definitely feel more stable in my lower back. I’ll keep strengthening this and hopefully it’ll come together.
Would this belt be a good bet?
http://www.flexcart.com/members/elitefts/default.asp?m=PD&cid=205&pid=1021
Again, thanks for the input. I figure it’s best to drop weight and work on stability and form and then gradually built up as my overall strength gradually increases. [/quote]
Glad to help out. Any belt like that would be good, I have the Inzer forever belt 13mm single prong, but I ordered that when elite wasn’t carrying those belts for a while due to a problem with the manufacturer. But I was going to order that belt and I’m sure it’s a great belt. I would suggest a single prong cuz double prongs are kind of a bitch. As far as 10-13mm, I have a 10mm belt that I’ve had for about 5 years now and it’s really held up fine, but decided to go with the 13mm when I bought a new because I figured it might hold up even better and I might need something heavier for suited squat work and my raw squat work. But personally I think the 13mm is still a little overkill lol, but it’s up to you.
[quote]jjackkrash wrote:
I like my Inzer Lever Belt, I think prongs can be a PITA. Some people prefer the prongs, however. [/quote]
This belt looks like a winner. My current belt is double pronged and by the time I get it set right I’m so frustrated with it I lose focus. And I hate that feeling of being ‘stuck’ in the belt when it comes time to take it off. lol.
It’s pretty difficult to tell what depth you reach based on the camera angle. However, it looks like that rack was really limiting your depth, and that you’re still a few inches above parallel.
You seem to take a lot of steps when you unrack and walk out your squat. Taking fewer steps would probably help you conserve energy. Your walkout doesn’t need to be more than three steps.
Aside from those things I mentioned above, your squats looked pretty solid to me. Good spinal stabilization, none of that back rounding stuff. The concentric looked smooth.
THat’s a very wide stance for a raw guy really… and as others have said, looked a little high. Solid tho!!
One tip - before you take the bar outta the rack, have your feet in line with each other. None of this staggered stuff… it’ll kill you when it comes to heavy weights.
[quote]Benway wrote:
It’s pretty difficult to tell what depth you reach based on the camera angle. However, it looks like that rack was really limiting your depth, and that you’re still a few inches above parallel.
You seem to take a lot of steps when you unrack and walk out your squat. Taking fewer steps would probably help you conserve energy. Your walkout doesn’t need to be more than three steps.[/quote]
There’s a power rack adjacent to the rack I was using in the vid. I’ll try that one next time, but squatting outside of it instead of inside. It’s pretty narrow and I bang the sides with the plates. Not good for stability. That will also stop me from having to take so many steps. Like I said, I’m trying to find what foot position works best and it seems like it’s different every week. I’ll try only making 3 steps to get set.
[quote]Hanley wrote:
THat’s a very wide stance for a raw guy really… and as others have said, looked a little high. Solid tho!!
One tip - before you take the bar outta the rack, have your feet in line with each other. None of this staggered stuff… it’ll kill you when it comes to heavy weights.[/quote]
Finding my stance has been a pretty frustrating problem for me. I’ve even gone so far as to lay tape on the ground in a straight line so I have a visual reference for keeping my feet in line. Any tips or tricks as far as getting my feet to line up faster? Seems I always have to do some adjusting which, as Benway noted, wastes valuable energy.
Thanks for the comments, guys.