MEMBER LOGIN

Page 1 of 2 12 LastLast
Results 1 to 25 of 35
  1. #1
    Coming Up The Ranks
    • Join Date
      Apr 2015
    • Posts
      177
    • Years Exp
      Just Started
    • Goal
      Get Fit
    • Gender
      Male
    • Location
      Port Angeles
    • Training Log
    • Reputation
      143,674,777
    • Rep Power
      1,436,752

    Default Check my squat form

    Ok, I am doing the 5x5 program. And now that the squats are getting heavy, I think it might be challenging my form! So I was hoping you guys could check it out for me, let me know what you think.


  2. #2
    Frequent Poster
    • Join Date
      Dec 2014
    • Posts
      542
    • Years Exp
      3-4 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Oklahoma
    • Training Log
    • Reputation
      1,032,112,119
    • Rep Power
      10,321,128

    Default

    Depth looks alright to me. I don't see heels coming up, so that's good. It'd be a good idea to try to get a shot from 45 degree oblique (quartering away rear) angle to look for knees and other postural issues.

    All in all, though, looks good.
    Pick up heavy things.
    Put them down.
    Then pick them up again.

    Do this many times.

  3. #3
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
    • Posts
      26,858
    • Years Exp
      3-4 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,636
    • Rep Power
      18,753,359

    Default

    Keep your chest up. Do not let it cave forward.
    Tense your back/lats and keep your torso upright.
    Keep the weights on your heels (ditch the trainers) and get a flat soled shoe. will help you stay on your heels.
    Team ScoobyPrep

  4. #4
    Coming Up The Ranks
    • Join Date
      Apr 2015
    • Posts
      177
    • Years Exp
      Just Started
    • Goal
      Get Fit
    • Gender
      Male
    • Location
      Port Angeles
    • Training Log
    • Reputation
      143,674,777
    • Rep Power
      1,436,752

    Default

    ok. Yea, I used to have some new balance trail minimus, which were very limited sole. But they disappeared. My knees stay wide throughout, that is easy to control for me.

    My chest does cave sometimes, so I will work on keeping that up. I thought if it caved some, that really I was just pointing my nipples at the floor and that was correct form.

    Thanks Guys.

  5. #5
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
    • Posts
      26,858
    • Years Exp
      3-4 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,636
    • Rep Power
      18,753,359

    Default

    Quote Originally Posted by clarktar View Post
    ok. Yea, I used to have some new balance trail minimus, which were very limited sole. But they disappeared. My knees stay wide throughout, that is easy to control for me.

    My chest does cave sometimes, so I will work on keeping that up. I thought if it caved some, that really I was just pointing my nipples at the floor and that was correct form.

    Thanks Guys.
    Alwyas keep your chest up. pointing your nipples downward may have you move forward and lean forward. try to avoid it.
    Team ScoobyPrep

  6. #6
    Coming Up The Ranks
    • Join Date
      Apr 2015
    • Posts
      177
    • Years Exp
      Just Started
    • Goal
      Get Fit
    • Gender
      Male
    • Location
      Port Angeles
    • Training Log
    • Reputation
      143,674,777
    • Rep Power
      1,436,752

    Default

    Ok, thanks! Good to know my form was ok on the last set.

  7. #7
    Regular Poster Spartan's Avatar
    • Join Date
      Dec 2014
    • Posts
      428
    • Years Exp
      10-20 Years
    • Goal
      Other
    • Gender
      Male
    • Location
      Cluj-Napoca, Romania
    • Reputation
      1,321,564,191
    • Rep Power
      13,215,648

    Default

    Try to keep your knees out and maintain a correct eye gaze.

    Another thing is: activate the hips much more than you are doing in this moment.

    A video from from front / or back would be helpful too.

  8. #8
    Just joined M&S
    • Join Date
      Feb 2015
    • Posts
      34
    • Years Exp
      4-5 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Minnesota
    • Reputation
      48,595,286
    • Rep Power
      485,957

    Default

    Very nice.

  9. #9
    Coming Up The Ranks
    • Join Date
      Apr 2015
    • Posts
      177
    • Years Exp
      Just Started
    • Goal
      Get Fit
    • Gender
      Male
    • Location
      Port Angeles
    • Training Log
    • Reputation
      143,674,777
    • Rep Power
      1,436,752

    Default

    What do you mean by activate the hips more?

  10. #10
    Regular Poster Spartan's Avatar
    • Join Date
      Dec 2014
    • Posts
      428
    • Years Exp
      10-20 Years
    • Goal
      Other
    • Gender
      Male
    • Location
      Cluj-Napoca, Romania
    • Reputation
      1,321,564,191
    • Rep Power
      13,215,648

    Default

    It means that you sould lift from hips (rise the hips first).

    To understand much better my advice try to see the Starting Strength videos on the internet in wich Mark Rippetoe explains very well all major compound movements.

  11. #11
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
    • Posts
      26,858
    • Years Exp
      3-4 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,636
    • Rep Power
      18,753,359

    Default

    Quote Originally Posted by clarktar View Post
    What do you mean by activate the hips more?
    http://www.jtsstrength.com/articles/...ment-solution/

    read this
    Team ScoobyPrep

  12. #12
    M&S Content Editor MikeWines's Avatar
    • Join Date
      Jan 2015
    • Posts
      303
    • Years Exp
      2-3 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      USA
    • Training Log
    • Reputation
      513,094,702
    • Rep Power
      5,130,953

    Default

    Ditch the running shoes as others have said.

    Driving through the midfoot is ideal and advised, the weight shouldn't be centered over just the heels as this will take the quads out of the equation - For example, try to grab a rebound in basketball jumping off of your heels. How well did it work? That's essentially the same position you're putting yourself in by hanging out on just your heels in the squat.

    You lose tightness in the bottom (likely due to some hip mobility issues) and as such that's why it looks controlled until the last 10-15 degrees of hip flexion.

    Chest up isn't always the best cue either...



    I would focus on driving your traps back into the bar. The forward lean will eliminate itself when your improve your upper back tightness (pull the bar down into your traps moderately) and abdominal stability.

    Quote Originally Posted by Spartan View Post
    It means that you sould lift from hips (rise the hips first).

    To understand much better my advice try to see the Starting Strength videos on the internet in wich Mark Rippetoe explains very well all major compound movements.
    If OP is squatting high bar, then Mark Rippetoe would not be a good resource for learning how to squat.
    Last edited by MikeWines; 03-21-2016 at 11:32 AM.
    The Journey of a Lifetime: http://www.muscleandstrength.com/forum/threads/80168

    M.S Exercise Physiology and Sport Performance (Underway) - Excellence, not perfection. - 130lbs (7/26/12) - MMDELAD

    "Being challenged in life is inevitable. Being defeated is optional."

  13. #13
    Coming Up The Ranks
    • Join Date
      Apr 2015
    • Posts
      177
    • Years Exp
      Just Started
    • Goal
      Get Fit
    • Gender
      Male
    • Location
      Port Angeles
    • Training Log
    • Reputation
      143,674,777
    • Rep Power
      1,436,752

    Default

    Quote Originally Posted by MikeWines View Post
    Ditch the running shoes as others have said.

    Driving through the midfoot is ideal and advised, the weight shouldn't be centered over just the heels as this will take the quads out of the equation - For example, try to grab a rebound in basketball jumping off of your heels. How well did it work? That's essentially the same position you're putting yourself in by hanging out on just your heels in the squat.

    You lose tightness in the bottom (likely due to some hip mobility issues) and as such that's why it looks controlled until the last 10-15 degrees of hip flexion.

    Chest up isn't always the best cue either...



    I would focus on driving your traps back into the bar. The forward lean will eliminate itself when your improve your upper back tightness (pull the bar down into your traps moderately) and abdominal stability.



    If OP is squatting high bar, then Mark Rippetoe would not be a good resource for learning how to squat.
    Guess I should have been more clear. I am attempting to squat low bar (AKA Ripptoe) style during my starting strength program. I will ditch the shoes and see if that changes anything.

  14. #14
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
    • Posts
      26,858
    • Years Exp
      3-4 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,636
    • Rep Power
      18,753,359

    Default

    If you area squatting low bar check out Layne nortons videos

    Mike gives great tips and has helped my squat skyrocket over the last few months
    Team ScoobyPrep

  15. #15
    M&S Content Editor MikeWines's Avatar
    • Join Date
      Jan 2015
    • Posts
      303
    • Years Exp
      2-3 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      USA
    • Training Log
    • Reputation
      513,094,702
    • Rep Power
      5,130,953

    Default

    OP,

    I would give this video a watch. Max Aita is an EXCELLENT resource when it comes to squatting.



    Quote Originally Posted by clarktar View Post
    Guess I should have been more clear. I am attempting to squat low bar (AKA Ripptoe) style during my starting strength program. I will ditch the shoes and see if that changes anything.
    Get a good pair of squat shoes if you're really looking to get serious about this. I'd recommend these: http://www.muscledriverusa.com/weigh...hoes-gray.html
    Last edited by MikeWines; 03-21-2016 at 05:33 PM.
    The Journey of a Lifetime: http://www.muscleandstrength.com/forum/threads/80168

    M.S Exercise Physiology and Sport Performance (Underway) - Excellence, not perfection. - 130lbs (7/26/12) - MMDELAD

    "Being challenged in life is inevitable. Being defeated is optional."

  16. #16
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
    • Posts
      26,858
    • Years Exp
      3-4 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,636
    • Rep Power
      18,753,359

    Default

    adi powers are legit too



    powerlift 2 are very good too. Mike told me to grab these and they have helped a ton

    Team ScoobyPrep

  17. #17
    Frequent Poster
    • Join Date
      Feb 2015
    • Posts
      652
    • Years Exp
      5-10 Years
    • Goal
      More Strength
    • Gender
      Male
    • Location
      Maseru, Lesotho. Southern Africa
    • Training Log
    • Reputation
      770,989,295
    • Rep Power
      7,709,900

    Default

    Would you guys recommend squatting bare footed?

  18. #18
    M&S Content Editor MikeWines's Avatar
    • Join Date
      Jan 2015
    • Posts
      303
    • Years Exp
      2-3 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      USA
    • Training Log
    • Reputation
      513,094,702
    • Rep Power
      5,130,953

    Default

    Quote Originally Posted by peterk View Post
    Would you guys recommend squatting bare footed?
    No.

    https://dsstrength.com/dont-jump-int...foot-training/
    The Journey of a Lifetime: http://www.muscleandstrength.com/forum/threads/80168

    M.S Exercise Physiology and Sport Performance (Underway) - Excellence, not perfection. - 130lbs (7/26/12) - MMDELAD

    "Being challenged in life is inevitable. Being defeated is optional."

  19. #19
    Coming Up The Ranks
    • Join Date
      Apr 2015
    • Posts
      177
    • Years Exp
      Just Started
    • Goal
      Get Fit
    • Gender
      Male
    • Location
      Port Angeles
    • Training Log
    • Reputation
      143,674,777
    • Rep Power
      1,436,752

    Default

    I am just not all that sold on buying such a "specific" shoe. It seems like buying a shoe with a minimal heel drop would work, something like the New Balance Trail minimus V4. I used to have the V2 version but they are long gone. They are super comfortable and seem similar to a flat like style lifting shoe

  20. #20
    Coming Up The Ranks
    • Join Date
      Apr 2015
    • Posts
      177
    • Years Exp
      Just Started
    • Goal
      Get Fit
    • Gender
      Male
    • Location
      Port Angeles
    • Training Log
    • Reputation
      143,674,777
    • Rep Power
      1,436,752

    Default

    Man, Max Aita is soo powerful out of the box. He literally just springs right back up. Good speed and control. I find it hard to spring up as fast as he does. I seem to "push" out of the box instead of "spring" like he does.

    All in all, I think my squat form is pretty good for a low bar low squat. I do not feel much soreness in the quads, but I think that is due to the nature of the low bar low squat form (Ripptoe form).

  21. #21
    Frequent Poster
    • Join Date
      Dec 2014
    • Posts
      542
    • Years Exp
      3-4 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Oklahoma
    • Training Log
    • Reputation
      1,032,112,119
    • Rep Power
      10,321,128

    Default

    Quote Originally Posted by clarktar View Post
    I am just not all that sold on buying such a "specific" shoe. It seems like buying a shoe with a minimal heel drop would work, something like the New Balance Trail minimus V4. I used to have the V2 version but they are long gone. They are super comfortable and seem similar to a flat like style lifting shoe
    Chuck Taylor All-Stars are my go-to.
    Pick up heavy things.
    Put them down.
    Then pick them up again.

    Do this many times.

  22. #22
    Coming Up The Ranks
    • Join Date
      Apr 2015
    • Posts
      177
    • Years Exp
      Just Started
    • Goal
      Get Fit
    • Gender
      Male
    • Location
      Port Angeles
    • Training Log
    • Reputation
      143,674,777
    • Rep Power
      1,436,752

    Default

    I have considered those as well. Seem a few people wearing them from time to time.

    I guess with the New Balance, I can also use those during my backpack hunts in the fall, as my "camp shoe" They weight only 12 ounces. It is nice to change into a comfortable relaxed shoe, after wearing mountaineering boots and hiking all day, and at a minimal weight penalty in my backpack. So for me, the thought is a shoe that can serve more than 1 purpose.

  23. #23
    M&S Content Editor MikeWines's Avatar
    • Join Date
      Jan 2015
    • Posts
      303
    • Years Exp
      2-3 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      USA
    • Training Log
    • Reputation
      513,094,702
    • Rep Power
      5,130,953

    Default

    Quote Originally Posted by clarktar View Post
    I am just not all that sold on buying such a "specific" shoe. It seems like buying a shoe with a minimal heel drop would work, something like the New Balance Trail minimus V4. I used to have the V2 version but they are long gone. They are super comfortable and seem similar to a flat like style lifting shoe
    If you squat high bar, you will quickly notice a difference. The inclination of the torso during the lift drastically changes the demands (hence why your quads don't get sore).

    Quote Originally Posted by clarktar View Post
    Man, Max Aita is soo powerful out of the box. He literally just springs right back up. Good speed and control. I find it hard to spring up as fast as he does. I seem to "push" out of the box instead of "spring" like he does.

    All in all, I think my squat form is pretty good for a low bar low squat. I do not feel much soreness in the quads, but I think that is due to the nature of the low bar low squat form (Ripptoe form).
    How did he get that way? Squatting to a max THIRTY FIVE TIMES PER WEEK.

    See this interview with Chad Wesley Smith:

    The Journey of a Lifetime: http://www.muscleandstrength.com/forum/threads/80168

    M.S Exercise Physiology and Sport Performance (Underway) - Excellence, not perfection. - 130lbs (7/26/12) - MMDELAD

    "Being challenged in life is inevitable. Being defeated is optional."

  24. #24
    Coming Up The Ranks
    • Join Date
      Apr 2015
    • Posts
      177
    • Years Exp
      Just Started
    • Goal
      Get Fit
    • Gender
      Male
    • Location
      Port Angeles
    • Training Log
    • Reputation
      143,674,777
    • Rep Power
      1,436,752

    Default

    Yea, he was/is super dedicated to squats, and gym time.

  25. #25
    Coming Up The Ranks
    • Join Date
      Apr 2015
    • Posts
      177
    • Years Exp
      Just Started
    • Goal
      Get Fit
    • Gender
      Male
    • Location
      Port Angeles
    • Training Log
    • Reputation
      143,674,777
    • Rep Power
      1,436,752

    Default

    Quote Originally Posted by MikeWines View Post
    If you squat high bar, you will quickly notice a difference. The inclination of the torso during the lift drastically changes the demands (hence why your quads don't get sore).
    I just found an article where you also suggest the New Balance Minimus. Guess I was on the right track with that...??

    https://www.muscleandstrength.com/ar...erious-lifters

 

 

Similar Threads

  1. Squat Form Check
    By supertom44 in forum Exercises
    Replies: 13
    Last Post: 12-27-2014, 02:54 AM
  2. Squat form check
    By neo316 in forum Critique My Workout
    Replies: 7
    Last Post: 05-25-2014, 11:25 PM
  3. Squat Form Check
    By garretts in forum Critique My Workout
    Replies: 8
    Last Post: 03-07-2013, 12:07 PM
  4. 330 x 6 Squat Form Check
    By LayzieBone085 in forum The Video Thread
    Replies: 4
    Last Post: 04-30-2012, 08:59 PM
  5. ATG Squat Form Check
    By linedriver465 in forum Critique My Physique
    Replies: 37
    Last Post: 06-13-2010, 06:31 PM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •