Check This PR Bitches!!! ... (and also check my squat form)

[lockdownd7]

I think most of your problems would be corrected with two simple changes:

1) Lower the safety pins so that the bar never contacts them. They should be set low enough that you can go ATG without hitting them (regardless of whether you're going ATG or not).

2) Narrow your stance a little.

You've definitely got the right music playing though! Andre 3000 > all.

 

[scotty too hotty]

I agree with Tim, you need to start dealifting. My one rep maxes are more controlled than this set. My advice is to work up to the weight until you can dominate it, own the weight, don't let it own you! When you get stronger, you can train with less strict form if you choose, but right now it should be your priority. A house will fall without a stable foundation. I squat deeper also, which many people think is unsafe and unhealthy ( very well may be, don't try it just yet). Have someone spot you on those heavy sets, only rely on the barstops as a second line of defense. You need to watch someone with solid form, so you can replicate it. I give you serious props though, you're strong already! Most people are too pussy to even try squats at all, you're already hardcore in my book and I'd train with you anytime! Keep up the good work, and in no time it will be 405 for reps!

 

[bblazer]

OK I might as well throw my $0.02 in.....

From the angle it looks like your feet pointed straight ahead or very close to it. Open them up a bit and spread your knees more when you are in the hole. Move your ass first. First when you go down, then first when you go up. I's also like to see that bar about 1.5-2" lower on your back. Tilt your head up a bit too. When you are at the top take a big breath in and think dumb blond "chest out ass out" and sit back into the hole. Use that deep breath to lock up your core and don't let it out until you are back to the top. Finally, considering your age and the weight you are starting to get to, you might want to start considering a belt.

Congrats on the PR. It is a big ego boost when you hit them. If you are knocking out 225X4 at your age in 3 years I can easily see you getting close to the 525 mark if you keep with it hard.

B-

 

[trauck1506]

I would give you info on correcting the form a bit, but its already been done. So just wanted to say nice job and wish I was doing that at your age!

 

[binö]

didn't even watch the vid but awesome that you are so young and squatting
you'll go far if you stick with it good work

 

[LucSulla]

Well other than the hip drive and bending of the knees, how was form like... knees in line knees coming too far forward, am I low enough etc?

I'll add this about the knees. The whole knees past the toe thing is relative. For the vast majority of people (you included it looks like), you can keep your knees at or behind your toes if you are using proper form. My workout partner is a lanky bastard though at 6'5", and he gets that height more from his legs than his torso. Simply because his shin is longer, his knees come further forward than mine whilst keeping the same angle at his ankles between his feet and his shins that I do.

So why tell you this? Because the point of your knees vs. your toes relates back to the sheering force on your knees. My workout partner breaks his hips first, his ass is out, and the bar travels almost straight down with very little movement in his knees forward. They end up a smidgen past his toes, but he never slides them forward. In contrast, on a couple of your reps, your knees definitely slid out. I don't know if they passed your toes, but they don't necessarily have to in order to apply unnecessary sheering forces to your knees. Be careful to watch that. Your knees should simply break to allow the weight to go down with little horizontal movement. I say all this because I think it is important to understand the logic behind the knees and toes thing beyond "it is supposed to be bad." It's excess horizontal movement in the knees that opens you to injury. It just so happens that for most people when they go past there toes the reason isn't a question of body mechanics but poor form, hence the reason why that has been a good rule of thumb for so long.

 

[ExtraMile]

I agree with Tim, you need to start dealifting. My one rep maxes are more controlled than this set. My advice is to work up to the weight until you can dominate it, own the weight, don't let it own you! When you get stronger, you can train with less strict form if you choose, but right now it should be your priority. A house will fall without a stable foundation. I squat deeper also, which many people think is unsafe and unhealthy ( very well may be, don't try it just yet). Have someone spot you on those heavy sets, only rely on the barstops as a second line of defense. You need to watch someone with solid form, so you can replicate it. I give you serious props though, you're strong already! Most people are too pussy to even try squats at all, you're already hardcore in my book and I'd train with you anytime! Keep up the good work, and in no time it will be 405 for reps!

If you read my first post I actually say Iv got a back injury, yes I do DL alot but not heavy lately because of that. But thanks bro.



& to everyone else, thanks, yeah I think I do have a weak core from not being able to do heavy deads and Iv just been forgetting abs lately, Ill work on that, post up another vid of like 135 to check form and hopefully in a while post up a 225x6 with decent form

 

[bblazer]

Here are 2 short videos of Mark Rippetoe coaching the squat. He is one of the best strength coaches around and has published some good material on form and training. These may help you work on your form.

Rippetoe Squat Intro

Rippetoe on hip drive

HTH,
B-

 

[PWR]

To be squatting 225 at your age is amazing to me. Everyone pretty much covered everything on your form. The 2 things I noticed the most was the bar being to high (its making you lean forward at the bottom when trying to come up) and you go down too fast. If you go down too fast you use alot of energy to stop yourself to return back up.

Great job though, your doing more than 95% of 14yr olds.

 

[ExtraMile]

To be squatting 225 at your age is amazing to me. Everyone pretty much covered everything on your form. The 2 things I noticed the most was the bar being to high (its making you lean forward at the bottom when trying to come up) and you go down too fast. If you go down too fast you use alot of energy to stop yourself to return back up.

Great job though, your doing more than 95% of 14yr olds.

Ah yep I said in my first post why the bar is so high, and ok Ill write all these things down and take them on a piece of paper and pay attention to them all next time I squat.

Lol yeah its probably just age but 225 was a bit fuckin uncomfortable, my spine felt compressed and my feet felt as if they were being pushed through the floor lol