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  1. #1
    M&S Elite Member zach90's Avatar
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    Default squat form update

    bottom vid is the new form. any advice would be appreciated.

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    M&S Power User Henry19's Avatar
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    Default

    You picked the worst possible viewpoint. But, besides that it looks much better. It looks like you are leaning back much further and are utilizing the hip drive. Good work.
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    Seasoned M&S Veteran darshan's Avatar
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    Default

    Knees are caving in.

    Get a video at around 80 kg (~180 lbs)

    Get someone to scream at you to push your knees out. You might need to think of spreading the floor or pushing the side of your shoes.

    You MAY need to splay slightly wider, and bring the stance a tad closer, this should allow you to go a tad deeper too. Just experiment based on which allows you to push your knees out comfortably and allows greater depth.

    Could be slight stance issue, could be a quad dominant issues, maybe the weights are just too heavy to begin with.

    We'll just see what the squats look like on a lighter weight and we will work from there.

    You can also put some mini bands around your knees to enforce pushing your knees out.
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    Regular Poster recently93's Avatar
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    Default

    the fact that your knees are coming in indicates that your quads are overcompensating for your hips. strengthening your hips will help keep your knees from moving in.
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  5. #5
    M&S Elite Member zach90's Avatar
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    Default

    can you give me some exercises for specifically strengthening my hips for the squat
    grab fate by the throat

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  6. #6
    Coming Up The Ranks FP3065's Avatar
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    Default

    Quote Originally Posted by zach90 View Post
    can you give me some exercises for specifically strengthening my hips for the squat
    Box Squats, Front Squats

    Agree with the above new video looks much better
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  7. #7
    M&S Power User Henry19's Avatar
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    Default

    Quote Originally Posted by zach90 View Post
    can you give me some exercises for specifically strengthening my hips for the squat
    ^^
    Definitely box squats to work on sitting back. Check out "So you think you can squat" on youtube. It's a 5 part series. Episode 5 is coming soon.
    Progression over regression

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  8. #8
    Regular Poster recently93's Avatar
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    Default

    pull-throughs abductors and goodmornings will also help increase hip strength
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    Default

    try doing some ATG squats to strengthen your hips

    even some lighter weight ATG box squats will help.

  10. #10
    Coming Up The Ranks Pull14's Avatar
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    Default

    I'm gonna go with darshan on this.

    Stance may be a little to far out and your not pushing you knees out enough. Bring each foot in about 2" and actively push your knees out on the descent.

    The wider stance puts more emphasis on the back of the legs (glutes, hams) and because your lacking strength in this area, your knees buckle in to put more of the weight on your [stronger] quads. Again, correct the knee buckle by bringing in your feet a few inches and actively push your knees out. You want a stance that allows your knees to be directly over you feet at the bottom of the squat.

    You can strength the glutes/hams/lower back with some good mornings, weighted back raises or glute ham raises.

 

 

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