Not to step on your toes or anything. You are a strong guy but I feel you could benefit from some form work. You are very bent over at the bottom of your squat and that is probably why you are having such a hard time in the bottom end.
I mean it works for some people. Steve Goggins for example but your leverages are working against you.
[quote]Florida Titan wrote:
Not to step on your toes or anything. You are a strong guy but I feel you could benefit from some form work. You are very bent over at the bottom of your squat and that is probably why you are having such a hard time in the bottom end.
I mean it works for some people. Steve Goggins for example but your leverages are working against you.[/quote]
Thanks. I appreciate and welcome the criticism.
Squats have always been my biggest problem when it comes to form. I’ve always been able to muscle up a near-miss with my lower back doing most of the work, and making my form look even worse than those videos.
Even when I tried goodmornings, I seemed to not have a problem with weight near my squat max, and from what I’ve seen in other people, that’s usually not the case.
I’m guessing that makes my weakness my glutes?
I think I would benefit a lot from one-on-one coaching on my squat form so I can get called on certain things while I’m squatting.
Even when I squat in front of the mirror at home, with no weight, I lean forward almost as much as those videos to keep me from falling backwards.
When I widen my stance (again, with no weight) I can sit straight up from a chair without leaning forward much, but my stance has to be very wide for me to do that.
One on one coaching would be the best thing for you and once you get the form down you would have to practice the form in the mirror over and over to deprogram yourself from what you do currently.
From your video, you look hunched over from the beginning. Fill your chest with air at the start to get your upper back erect and in a stronger position. I also noticed that your ass isn’t under you when you start the movement, again hunched from the start. Squeeze your glutes and drive forward to get your hips under you from the start. If you do those two things and push out on your shoes to get your hips locked you’ll squat prettier.
I had the same exact problem and video is what eventually helped my squat better.
[quote]Florida Titan wrote:
One on one coaching would be the best thing for you and once you get the form down you would have to practice the form in the mirror over and over to deprogram yourself from what you do currently.
From your video, you look hunched over from the beginning. Fill your chest with air at the start to get your upper back erect and in a stronger position. I also noticed that your ass isn’t under you when you start the movement, again hunched from the start. Squeeze your glutes and drive forward to get your hips under you from the start. If you do those two things and push out on your shoes to get your hips locked you’ll squat prettier.
I had the same exact problem and video is what eventually helped my squat better.[/quote]
How did you change your form? Did you move your stance much wider, or maybe place the bar a little higher to help keep your torso straighter?
If I remember to bring my camera next week, I’ll try widening my stance again and posting it.
Thanks again for the advice.
On a side note, the squats (and changing to heavy lifting again) definitely had an effect on me. I’m STARVING right now, and ate the way I’ve been eating for weeks now. This is the first day I’ve been this hungry in a while.
I took 2 extra tablets of BCAA’s tonight, so instead of the regular 4, I took 6 because of this extra hunger.
tonight’s workout:
A) Bench, work to 6RM, then 3RM
185 (6), 225 (6), 275 (6), 295 (3), 315 (2)
B) Pin presses (pins at 9th hole), work to 4-6 RM
335 (3) over estimated what I could get
C1) Military press
115 (10, 8, 6)
C2) DB lateral raises
25 (10, 10, 8)
D1) Decline bench
80 (10), 85 (10, 8)
D2) Cable crossovers
70 (12, 10, 8)
35 minutes cardio, uphill walking on treadmill, 12% incline, 3MPH
[quote]SWR-1240 wrote:
Florida Titan wrote:
Not to step on your toes or anything. You are a strong guy but I feel you could benefit from some form work. You are very bent over at the bottom of your squat and that is probably why you are having such a hard time in the bottom end.
I mean it works for some people. Steve Goggins for example but your leverages are working against you.
Thanks. I appreciate and welcome the criticism.
Squats have always been my biggest problem when it comes to form. I’ve always been able to muscle up a near-miss with my lower back doing most of the work, and making my form look even worse than those videos.
Even when I tried goodmornings, I seemed to not have a problem with weight near my squat max, and from what I’ve seen in other people, that’s usually not the case.
I’m guessing that makes my weakness my glutes?
I think I would benefit a lot from one-on-one coaching on my squat form so I can get called on certain things while I’m squatting.
Even when I squat in front of the mirror at home, with no weight, I lean forward almost as much as those videos to keep me from falling backwards.
When I widen my stance (again, with no weight) I can sit straight up from a chair without leaning forward much, but my stance has to be very wide for me to do that.[/quote]
I would say glutes/hamstrings. I know I have gotten better form doing GM, but I bend my knees making sure that the Hams/glutes also get alot of the work as well.
Hey SWR — nothing on here for two days… What gives? You fall off the computer wagon?
[quote]firebug9 wrote:
Hey SWR — nothing on here for two days… What gives? You fall off the computer wagon?[/quote]
No, not yet.
I’m in Hershey, PA for 3 days. Yesterday, today, and tomorrow.
I will be back to the gym on Sunday since it will be closed by the time I get home tomorrow.
I brought my laptop here though, and they have free wireless Internet, but the connection isn’t too great.
[quote]SWR-1240 wrote:
firebug9 wrote:
Hey SWR — nothing on here for two days… What gives? You fall off the computer wagon?
No, not yet.
I’m in Hershey, PA for 3 days. Yesterday, today, and tomorrow.
I will be back to the gym on Sunday since it will be closed by the time I get home tomorrow.
I brought my laptop here though, and they have free wireless Internet, but the connection isn’t too great.[/quote]
Good! Glad to hear that you are doing well. Hope you had an uneventful Thanksgiving day!
[quote]firebug9 wrote:
SWR-1240 wrote:
firebug9 wrote:
Hey SWR — nothing on here for two days… What gives? You fall off the computer wagon?
No, not yet.
I’m in Hershey, PA for 3 days. Yesterday, today, and tomorrow.
I will be back to the gym on Sunday since it will be closed by the time I get home tomorrow.
I brought my laptop here though, and they have free wireless Internet, but the connection isn’t too great.
Good! Glad to hear that you are doing well. Hope you had an uneventful Thanksgiving day!
[/quote]
Oh yea I did. Going away, anywhere, was about 1000 times less stressful, and about 50 times less boring than if we stayed at my parents’ house again this year (uhh, no offense to them though;).
We traveled on Thanksgiving day, so most of the traffic was already gone.
[quote]SWR-1240 wrote:
Florida Titan wrote:
Not to step on your toes or anything. You are a strong guy but I feel you could benefit from some form work. You are very bent over at the bottom of your squat and that is probably why you are having such a hard time in the bottom end.
I mean it works for some people. Steve Goggins for example but your leverages are working against you.
Thanks. I appreciate and welcome the criticism.
Squats have always been my biggest problem when it comes to form. I’ve always been able to muscle up a near-miss with my lower back doing most of the work, and making my form look even worse than those videos.
Even when I tried goodmornings, I seemed to not have a problem with weight near my squat max, and from what I’ve seen in other people, that’s usually not the case.
I’m guessing that makes my weakness my glutes?
I think I would benefit a lot from one-on-one coaching on my squat form so I can get called on certain things while I’m squatting.
Even when I squat in front of the mirror at home, with no weight, I lean forward almost as much as those videos to keep me from falling backwards.
When I widen my stance (again, with no weight) I can sit straight up from a chair without leaning forward much, but my stance has to be very wide for me to do that.[/quote]
To me it looks like you have Tight Hamstrings or Dorsiflexion Inflexibility(http://www.exrx.net/ExInfo/Inflexibilities.html#anchor13355148)
This might help http://www.crossfit.com/discus/messages/22/19125.html
[quote]siodine wrote:
To me it looks like you have Tight Hamstrings or Dorsiflexion Inflexibility(http://www.exrx.net/ExInfo/Inflexibilities.html#anchor13355148)
This might help CrossFit
Thanks! That definitely looks like one of my problems. I try not to stretch my hamstrings right before lifting, but my problem is that I don’t think about it any other time when I should be stretchhing them.
I’m also going to get a foam roller like CVB suggested, so maybe that will help some too.
I noticed any time I try to get real low, my back does start to round, even when I try hard to keep the arch in it.
It makes sense that it would be from my hamstrings pulling on my pelvis.
Some more info…
Heres an ankle flexibility test:
http://www.brianmac.demon.co.uk/flextest.htm
I would also try to stretch as may possible areas where you might have flexibility issues - they can’t hurt.
What you should be able to do (unless you have absolutely huge thighs and calves:
http://www.oarsport.co.uk/training/images/training_guide_v2-134_5.jpg
Hamstrings:
Soleus:
Gastrocnemius:
Iliopsoas:
Glutes:
Lower back:
http://www.exrx.net/Stretches/ErectorSpinae/Squatting.html
http://www.exrx.net/Stretches/ErectorSpinae/SeatedBentover.html
[quote]Florida Titan wrote:
Not to step on your toes or anything. You are a strong guy but I feel you could benefit from some form work. You are very bent over at the bottom of your squat and that is probably why you are having such a hard time in the bottom end.
I mean it works for some people. Steve Goggins for example but your leverages are working against you.[/quote]
Yeah, I didn’t want to be the first one to say it, but that bend scares me a little…
[quote]SWR-1240 wrote:
Florida Titan wrote:
From your video, you look hunched over from the beginning.
How did you change your form? Did you move your stance much wider, or maybe place the bar a little higher to help keep your torso straighter?[/quote]
On the concentric, DRIVE your traps up and back into the bar…On the eccentric, try focusing on a point above your mirror/wall you are looking at, and keep your eyes on it the whole way down!!!
[quote]Nightcrew wrote:
Yeah, I didn’t want to be the first one to say it, but that bend scares me a little…
[/quote]
Next time, please, be the first one to say it! 
Really, I won’t feel insulted and I appreciate any advice.
[quote]Nightcrew wrote:
On the concentric, DRIVE your traps up and back into the bar…On the eccentric, try focusing on a point above your mirror/wall you are looking at, and keep your eyes on it the whole way down!!![/quote]
That’s definitely another one of my problems. I always look in the mirror and try to watch my form (which obviously isn’t helping).
Thanks for the feedback.
Today’s workout (finaly):
A) Deadlifts 5X3
365 (3) 385 (3, 3, 3, 3)
B) Partial Deads off of pins (at knees)
355 (4, 4, 4)
C1) T-Bar rows
155 (10, 10, 7)
C2) DB Bent Over Lateral raises
20 (12, 8, 6)
D1) Pull-Downs
170 (8, 8)
D2) Straight Arm Pull Downs
70 (10, 6)
E1) Back Extensions (45 degree)
35 (15, 8)
E2) Leg Curls
120 (10, 6)
Videos of deads to come.
365X3 First set of 5
385X3, second set of 5 (I only video taped the first 3 sets, so I have one more video coming)
I think this is the one that I thought looks weird. I started leaning back, then looked like I shot forward a bit right before lifting it. The next set looked better (I didn’t even realize it until I watched the video).
3rd set of Deads.
385X3
I also noticed that you can’t see my feet in these.
I had my feet pretty wide, and toes way out. My shins came to about where the finger mark is on the bar.
These felt really good.