Please Scroll Down to See Forums Below
For the lifters who believe in Mark Rippletoe's Teachings...
- Thread starter gymrat surfer
- Start date
nychardgainer
New member
Can't see bar placement, but looks pretty good to me.
nychardgainer
New member
Also, looks like your knees might be turning in just a bit. Could be the angle though. Make sure you're driving your knees out hard.
gymrat surfer
New member
When you say get your hips through, what do you mean by that? What could I do differently next time? Also, should my chest be up and out more standing more tall? Where should I look? Noticed my chin wasn't down. Thanks!
jiggagold
Well-known member
This is good hip extension
YouTube - Good Squat Finish: Complete Hip Extension
this is bad
YouTube - Bad Squat Finish: Incomplete Hip Extension
your hips never get extended kinda like the second video but not as drastic
keep your chest up, dont look up, neck flexion isnt good
YouTube - Good Squat Finish: Complete Hip Extension
this is bad
YouTube - Bad Squat Finish: Incomplete Hip Extension
your hips never get extended kinda like the second video but not as drastic
keep your chest up, dont look up, neck flexion isnt good
Looks pretty good from what we can see in the vid. Good depth, looks like your knees are ok, stance is ok, back is arched during the rep. Only thing is, as jigga mentioned, you do some sort of weird thing where you don't completely extend your hips and stand up. It might be that you're concentrating too hard on arching your back to the point of hyperextending your spine while your at the top position. As you bend down, your spine flattens out into a more natural position. It looks like at the top you might just be hyperextended and your glutes arent fully flexed. If that makes sense.
ghettostudmuffin
New member
If you want a real serious critique on your form I'll give ya one. Keep in mind that I train with a world class powerlifter that has held titles and squatted 900 below parallel in single ply gear.
First off you're going down wrong. Nobody without hip, back or knee issues squats like that in real life. You are purposely pushing your hips back. This is not how the body is designed to squat. Watch a baby squat down. That is how you squat. Straight down between your legs. If you squat ultra wide westside style in a mono-lift with a canvas suit on you might squat that way otherwise I don't recommend it.
There is an absolute shit load of misinformation on the internet. I respect alot of Mark Rippetoe's writings, but he has never squatted 900lbs and even trying to squat 400lbs the way he actually espouses it in his book is a good way to plaster your face to the floor.
So..
1. Squat straight down. Your feet angle look alright. I would probably move your heels in 1-2". Even at the angle we're seeing I think you are a little wider than necessary.
2. You do appear to be craning your head backwards which is not necessary. I do recommend looking slightly up, but only a little upwards head tilt. Too much flexion with a heavy weight on your back can hurt your neck.
3. Push your elbows back and up at the top of every rep and puff your chest up. Take a solid breath, hold it and then squat straight down. With proper heel width and toe angle if you squat straight down when you hit bottom your back angle will be in perfect position. In fact you will have a literally text book squat when viewed directly from the side. Go all the way down until you can't go lower. If you are maintaining a tight upper back you won't have to guess when you squat straight down. Just go down and you'll know when you hit rock bottom.
4. Elbow drive and breath out. As soon as you hit bottom try to now push your elbows forward so that if viewed from the side your elbows would be directly under the bar. This facilitates an upper chest position, shoulders rotated back and forearms pressing up under the bar position and is ideal when lifting really maximal weight or on the last couple reps of a hard set when you start wanting to lean over more. Once you start getting past the sticking point release the air you have been holding through pursed lips because you do not want to release it all or you risk losing tension and collapsing in and forward.
Once you are at the top reset your elbows pulling them back behind you and up hard to maximize upper back tightness. Big chest and take a breath while looking slightly up and flexing your abs and squat again etc etc.
If you do this right I guarantee if you have yourself recorded doing it your squat form from the side will look text book BALLER style.
First off you're going down wrong. Nobody without hip, back or knee issues squats like that in real life. You are purposely pushing your hips back. This is not how the body is designed to squat. Watch a baby squat down. That is how you squat. Straight down between your legs. If you squat ultra wide westside style in a mono-lift with a canvas suit on you might squat that way otherwise I don't recommend it.
There is an absolute shit load of misinformation on the internet. I respect alot of Mark Rippetoe's writings, but he has never squatted 900lbs and even trying to squat 400lbs the way he actually espouses it in his book is a good way to plaster your face to the floor.
So..
1. Squat straight down. Your feet angle look alright. I would probably move your heels in 1-2". Even at the angle we're seeing I think you are a little wider than necessary.
2. You do appear to be craning your head backwards which is not necessary. I do recommend looking slightly up, but only a little upwards head tilt. Too much flexion with a heavy weight on your back can hurt your neck.
3. Push your elbows back and up at the top of every rep and puff your chest up. Take a solid breath, hold it and then squat straight down. With proper heel width and toe angle if you squat straight down when you hit bottom your back angle will be in perfect position. In fact you will have a literally text book squat when viewed directly from the side. Go all the way down until you can't go lower. If you are maintaining a tight upper back you won't have to guess when you squat straight down. Just go down and you'll know when you hit rock bottom.
4. Elbow drive and breath out. As soon as you hit bottom try to now push your elbows forward so that if viewed from the side your elbows would be directly under the bar. This facilitates an upper chest position, shoulders rotated back and forearms pressing up under the bar position and is ideal when lifting really maximal weight or on the last couple reps of a hard set when you start wanting to lean over more. Once you start getting past the sticking point release the air you have been holding through pursed lips because you do not want to release it all or you risk losing tension and collapsing in and forward.
Once you are at the top reset your elbows pulling them back behind you and up hard to maximize upper back tightness. Big chest and take a breath while looking slightly up and flexing your abs and squat again etc etc.
If you do this right I guarantee if you have yourself recorded doing it your squat form from the side will look text book BALLER style.
jiggagold
Well-known member
gymrat surfer
New member
good stuff, i'll take another video tomorrow and post it up to see if it's better. Also, when you recommended placing the bar lower, when I do that, my wrists bend to much and can't keep my elbows up high. I am not flexible enough. What can I do to improve this?
You don't need to squat low bar, unless you're trying to compete in powerlifting or something along those lines. Low bar position usually lets you squat more weight because of the leverages. Also, you shouldn't be bending your wrist. You don't want to be putting weight off your upper back onto your forearms.
As far as flexibility, you can try doing "dislocates" with a broom stick/towel. There's a squat thread stickied in this forum which talks about this.
As far as flexibility, you can try doing "dislocates" with a broom stick/towel. There's a squat thread stickied in this forum which talks about this.
die faster
New member
what the fuck are you weraring on your feet
Tblock1
New member
Wtf is on your feet is that some weird fungus growth or something? Jk haha I've wanted a pair of those for a while. How do you like them?
As for the squat I am far from an expert but you are staying tight which is good however you have a weird position at the top....staying tight at the top is good but there's no need to be that contracted at the top. What is your max right now? You should post a video of heavier weight because that is when issues come out
As for the squat I am far from an expert but you are staying tight which is good however you have a weird position at the top....staying tight at the top is good but there's no need to be that contracted at the top. What is your max right now? You should post a video of heavier weight because that is when issues come out
gymrat surfer
New member
I could max out at 320 something or more but want to build up to it through my 5X5. I am at 230 now on workset and increasing 5lbs every week.
Yes I love my virbrams (foot wear). The 5 fingered booty which is comfy and allows me to be flat footed during squats which I think is better, is that right?
Yes I love my virbrams (foot wear). The 5 fingered booty which is comfy and allows me to be flat footed during squats which I think is better, is that right?
Tblock1
New member
Yeah I usually go barefoot with socks during squats and deadlifts but if I had those I'd definitely wear them. You get traction and such but with all the benefits of being barefoot
