Squat Form Check

Bigger Stronger Leaner Powerlifting & Strength Sports
1

Hey guys,
I did squats today and would like a little critique on my form. The first rep is a LOT more head-dropping than I usually do, I dunno what was going on. The second rep is probably the best, and the third one my hips and knees kicked around a little bit… any ideas on what kind of a weakness this would be? I’m all ears
btw I’m ~156 pounds and 5’9, so this is almost a 2x BW squat, not incredible but keep that in mind it’s kind of heavy for my scrawny ass.

2

The video angle isn’t the greatest, but there some things you can work on. Here’s what I saw on first glance:

  1. Your knees are caving in and moving all over the place on all your reps, it just might be a little worse on the third rep. The best fix is probably just to have someone use a verbal cue of “knees out” during your sets. I’ve found that if I push my knees out hard during the first part of my descent they usually stay out there through the rest of the rep without having to think about it. You’ll just have to practice pushing your knees out hard with every set you do. Get into the habit with submax weights first and work back up in weight over a period of time.
  2. You fidget too much during your walkout and set-up and between reps. Do a 2-3 step walkout, arch hard, get your air and go. You waste energy standing there with the bar on your back that long. Again, you just have to practice this.
  3. You may need to sit back just a bit more, but I’m not 100% sure based on the video angle. If you start your SQ by simultaneously trying to push your knees out and hips back it will likely take care of alot of these issues.
  4. I honestly can’t tell on the depth. Have someone who knows what they are doing watch from the side to make sure you are breaking parallel.
3

Excellent, thanks for the tips. I think most of the shaking/knee knocking I was doing was because I have never really been told to do the knees out during descent and ascent

My walkout kind of does need help, but it was extra long because of camera, having my heaviest set on the bar, etc. Just a lot of nerves probably since I haven’t done squats this heavy in a while(few weeks off due to re-injuring my back)

So just to recap: Drop weight down and do some higher rep sets with my knees pushed out hard, drop my hips back a little bit more and focus on driving through the heels (and outside of my feet)? I can do that. I’ll do a few weeks of that and work my way back up and see how it goes.

I appreciate it :slight_smile:

4

I wouldn’t necessarilly do high rep sets. Try keeping the reps low so that you can focus on quality reps without getting fatigued. You can do more sets to get some volume in, but try keeping the in the 3-5 range.

Where are you in Missouri?

5

[quote]SRS2000 wrote:

  1. Your knees are caving in and moving all over the place on all your reps, it just might be a little worse on the third rep. [/quote]

I have problems with this as well, one of the solutions i have found is to put a micro-mini band around your knees on the lighter weights to serve as a physical reminder to push your knees out.

6

Yeah, I knew the knee thing was a problem, if not THE main problem I needed to fix, and I guess it makes sense thinking about the lift, I just never lifted while thinking of driving my knees out at the same time.

So, I’m currently doing 5x5, this was the only set where I cut it short (for good reason I think, my form was shit so I didn’t want to keep going… 255 was smooth sailing, I will just try this out and see where it takes me), should I just drop the weight for a few workouts and see how quickly I can get my form to fix itself and then just go back up as soon as I’m comfortable? 2 - 3 weeks probably? Maybe 4-5 if it’s not completely fixed?

Steve- I go to college in Springfield, Mo. How about yourself?

7
  1. take your shoes off, you will get a better drive and be more stable.
  2. keep your knees wide and stable as already stated.
  3. Open your chest up more/arch tighten your upper and lower back more.
  4. unlock/push your hips back before you descend it will help set you up to sit back, not sit down like you are doing.
  5. Sit back not down, it looks like your knees are crossing in front the horizontal plane that is the balls of your feet.

Keep squatting and focus on lower reps and PERFECT form.

8

[quote]Adam Bomb wrote:

  1. take your shoes off, you will get a better drive and be more stable.
  2. keep your knees wide and stable as already stated.
  3. Open your chest up more/arch tighten your upper and lower back more.
  4. unlock/push your hips back before you descend it will help set you up to sit back, not sit down like you are doing.
  5. Sit back not down, it looks like your knees are crossing in front the horizontal plane that is the balls of your feet.

Keep squatting and focus on lower reps and PERFECT form.[/quote]

1)Follow this guys advice,
2) Just remember on the way up to not let your hips shift forward and let the weight move onto your quads. Keep all your weight on your heels always and use that posterior chain on the way up.