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365x3 squats, please critique form
- Thread starter the.gladiator1987
- Start date
hmm, i was always told to stick your ass out so your knees stay behind your knees, but now that I look at it I probably should bend my knees at the start as well. Just a technical issue I can get that sorted quickly. Was I deep enough?
Good squats imo. 99% better then the form seen an any "Fitness Center" I've been too. Now you need to hit 405x3 
Are those airforce 1s you're squatting in? If they are just reg nike airs you should invest in some chuck taylors to squat in.
Are those airforce 1s you're squatting in? If they are just reg nike airs you should invest in some chuck taylors to squat in.
bblazer
Banned
Good squats imo. 99% better then the form seen an any "Fitness Center" I've been too. Now you need to hit 405x3
Are those airforce 1s you're squatting in? If they are just reg nike airs you should invest in some chuck taylors to squat in.
Agreed. Always squat in the flattest shoe with the least amount of cushion.
Also, it looks like you are getting a bit on your toes as you drive out of the hole.
But you are getting much better.
One question though, does that hat help your max? If not, get rid of it.
B-
Thanks guys, I forgot i was wearing AF1's i have a pair of chucks already. I like barefoot as well. I've definitely improved and I have come to LOVE squats 
jdid - I could go deeper, but when I do my lower back rounds and i cant help it. When Im doing any set besides my last heavy set, I go to where the barbell touches those side bars so I cant go any deeper. That is below parallel, but with my max weight it just doesnt feel comfortable. I have read other places too that the heavy set doesnt need to be ATG but parallel is fine.
jdid - I could go deeper, but when I do my lower back rounds and i cant help it. When Im doing any set besides my last heavy set, I go to where the barbell touches those side bars so I cant go any deeper. That is below parallel, but with my max weight it just doesnt feel comfortable. I have read other places too that the heavy set doesnt need to be ATG but parallel is fine.
Will do. im gonna go for 405 next week or 2, whenever my leg doesnt feel like it got hit by a sledgehammer for an hour straight (from the injection lol)
resonator
New member
I disagree with this. They make Oly shoes with heels for a reason and I suggest trying them out, or putting a board or plates under your heels. Your squats almost look like good mornings with you leaning so far forward. With heels or something under them you can go lower and keep your back straighter and therefore keep the stress more on your quads/glutes/hams and not your lower back. Arnold used to squat barefoot with plates under his heels and I think it worked out ok for him. Try a light weight and something under your heels just to see how if feels, if it feels more natural then I suggest investing in some Oly shoes. I know they made a world of difference for my squats.
Have not seen any of your other videos. Looks ok to me, could be better. Dont mean that with any disrespect. I think you could benefit with a belt...some people dont like them but i think they can really help form. Just amek sure you really work your abs and lower back and only use it on heavy sets.
Also - just a little tip. Pick something just above your eye level to look at. Take the weight off, keeping your eyes on this object. Squat and keep looking at that object. Can help straighten out your back. Good luck bro.
Also - just a little tip. Pick something just above your eye level to look at. Take the weight off, keeping your eyes on this object. Squat and keep looking at that object. Can help straighten out your back. Good luck bro.
bblazer
Banned
Oly shoes are for oly lifters. Outside of that, the wedge on the heel is more for pressing.
If you look at any (with only a very few exceptions) reputable powerlifter (Ed Coan, Becka Swanson, Dave Tate, Scott Cartwright, and Captain Kirk are good examples) in any federation and they will be using flat shoes. Also look at just about any strongman, and you will only see oly shoes in the pressing events.
In my nearly 40 years of Pling I have maybe seen oly shoes used by lifters at maybe a 50-1 ratio even in training. Now that I have converted to strongman, I only see them used in pressing events.
Heels on shoes have nothing to do with going lower. They have no bearing on back angle either.
B-
resonator
New member
Different strokes for different folks, I guess. Every body is different. For me, I cannot go ATG without falling backwards, even without weight on my back; my physiology just will not allow it. But, wearing Oly shoes with a heel and going ATG just feels effortless for me, I can go ATG and my back is mostly straight from hips up, through the entire ROM; it just feels natural. Now, without Oly shoes I feel like I'm doing more good mornings than squats, like the OP. I'm suggesting he at least give Oly shoes a try, because I think we can all agree, his knees should not be drifting over his toes and the heel can help that.
bblazer
Banned
Sitting back further into the hole will do it every time too. Zatisiorsky and Rippetoe discuss this in depth.
On a flat surface in the hole, the goal is for the tib/fib to not break a perpendicular pane to the foot. Raising the heel to compensate for that puts a shearing force on the ankle that I am justt not comfortable with. As you can imagine, the higher the load, the more the shearing force produced.
B-
B-
So I am doing them wrong because my tib/fib is breaking perpendicular with the floor? I feel like Im sitting way back
bblazer
Banned
I was speaking in general terms.
But IMHO, knees should never be over the toes. In doing that the tib/fib brakes that vertical plane.
It is one of those things of perfection that may never be achieved but must always be worked to.
B-
slimjim1985
New member
hey bro,
haven't seen your old vids but form looks good. I agree with someone that kind of looks like a goodmorning. I was also taught to start with hips moving back to initiate good form but sometimes a person can go overboard and do it to much. Theres a balance. With the back rounding, stretch more. Don't know the name of the stretch, but just sit ATG and use elbows to force knees outward which will put pressure on the groin region.
haven't seen your old vids but form looks good. I agree with someone that kind of looks like a goodmorning. I was also taught to start with hips moving back to initiate good form but sometimes a person can go overboard and do it to much. Theres a balance. With the back rounding, stretch more. Don't know the name of the stretch, but just sit ATG and use elbows to force knees outward which will put pressure on the groin region.
Do you feel squatting hits your quads hard??? everyone is different and how you squat may not work for someone else or same true of the opposite. If your quads are growing and feeling it from your squats then keep going. Dont freak out about the form, just try and improve.
Another good squatting tip:-
Place your feet right up against a wall - No weight, cross your arms over your chest and squat down to parallel. If you are leaning too far forward with your squat (which you are a little) this can help bigtime. Do this followed by front squats and you will naturally squat with more of an upright torso. Train your abs and lower back more too man. A strong core is key for big deads and squats.
Good luck son. Keep going. You are on your way!
Another good squatting tip:-
Place your feet right up against a wall - No weight, cross your arms over your chest and squat down to parallel. If you are leaning too far forward with your squat (which you are a little) this can help bigtime. Do this followed by front squats and you will naturally squat with more of an upright torso. Train your abs and lower back more too man. A strong core is key for big deads and squats.
Good luck son. Keep going. You are on your way!
thanks slimjim, youre my nigga
heavydutyhit
New member
Good squats imo. 99% better then the form seen an any "Fitness Center" I've been too. Now you need to hit 405x3
Are those airforce 1s you're squatting in? If they are just reg nike airs you should invest in some chuck taylors to squat in.
Good idea about that change in footwear. I prefer Asics wrestling shoes. But I used to wrestle so I am biased.
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