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ljs102
10-01-2009, 06:23 PM
Hey guys, I'm looking for a little help with my squat form. I had a meniscusectomy on 10/31/08 on my left knee. You will notice I tend to shift my weight to the right side while going down and coming out of the hole. I barely notice it when I'm squatting but it shows up pretty blatantly in the videos. I also think I tend to do a bit of a good morning coming up, but I took this video after doing 4-5 sets of box squats so fatigue could be a factor.

http://www.youtube.com/watch?v=gSu2JtVyx6c
http://www.youtube.com/watch?v=gSu2JtVyx6c&

http://www.youtube.com/watch?v=JuZcNViGtco
http://www.youtube.com/watch?v=JuZcNViGtco

Any tips/feedback is appreciated. If you go to my channel you should find a couple videos of me squatting before the surgery that I posted because I was concerned about the hip/favoring one leg. Thanks a lot guys

Jorge Sanchez
10-01-2009, 06:32 PM
I shift to the side a bit when I squat too.

Looks pretty good to me. Nice deep squats!

ljs102
10-01-2009, 06:35 PM
Thanks man. I appreciate it. You don't think the good morning is too much of an issue? It also looks like I hold the bar higher on my left side? Kind of strange. Thanks!

Kastro
10-01-2009, 07:19 PM
These are good squats, but you do need to fix the twisting of the hips--should be symmetric, as you know. Focus on this.

ljs102
10-01-2009, 07:32 PM
Thanks for the reply. I've been combating the problem by doing Bulgarian split squats (1 leg elevated on bench with dumbbells) on ME and DE days. Is there any other way to fix the problem other than unilateral exercises to try to even up the strength of both legs?

Kastro
10-02-2009, 06:32 AM
Drop the weight and squat properly.

ljs102
10-03-2009, 03:42 PM
Drop the weight and squat properly.


Fair enough. Thanks guys

Fuzzy
10-03-2009, 08:36 PM
Drop the weight and squat properly.

He's squatting fine, did you even watch the video?

OP, are you interested in Oly style squatting, or a more powerlifting.

You look as if you are doing a bit of an awkward fusion, which is causing that good moring swing. Either get the knees forward over the toes, with the bar higher up and sit between the legs, or do a genuine hip back squat. I've never been one for the middle of the road.

If doing the Oly style, look into some heeled shoes.

ljs102
10-03-2009, 09:05 PM
He's squatting fine, did you even watch the video?

OP, are you interested in Oly style squatting, or a more powerlifting.

You look as if you are doing a bit of an awkward fusion, which is causing that good moring swing. Either get the knees forward over the toes, with the bar higher up and sit between the legs, or do a genuine hip back squat. I've never been one for the middle of the road.

If doing the Oly style, look into some heeled shoes.

Thanks a lot for the reply, Fuzzy. I know the hip rotation is a problem and I've tended to favor my right side since the injury, even when performing exercises like glute-ham raises I have to pay attention that I'm not letting my right side do most of the work. Generally, if I focus on keeping everything distributed squatting I can keep the rotation to a minimum though.

I'm not sure what you mean by an awkward fusion of techniques? I think (I'm really not too sure about the differences in styles) I'm more interested in oly style squatting, as my goals are more geared toward becoming more athletic and upping my pathetic vertical jump. Obviously I want my numbers to go up though. My form is based off watching people on this forum's videos and reading Starting Strength if that means anything.

My hamstrings and back tends to be pretty tight, which could explain the good morning, but I usually warm up and stretch for a decent amount of time before squatting. It's something I'm working on and have realized since my injury that flexibility is crucial for being a good athlete, especially a good lifter.

About the shoes: they're old Jordan's and the heel is pretty solid, I think they work well.

Fuzzy
10-03-2009, 09:34 PM
Thanks a lot for the reply, Fuzzy. I know the hip rotation is a problem and I've tended to favor my right side since the injury, even when performing exercises like glute-ham raises I have to pay attention that I'm not letting my right side do most of the work. Generally, if I focus on keeping everything distributed squatting I can keep the rotation to a minimum though.

That's something you can fix just by squatting more and working on it.

I'm not sure what you mean by an awkward fusion of techniques? I think (I'm really not too sure about the differences in styles) I'm more interested in oly style squatting, as my goals are more geared toward becoming more athletic and upping my pathetic vertical jump. Obviously I want my numbers to go up though. My form is based off watching people on this forum's videos and reading Starting Strength if that means anything.

Yeah, to me Rippetoe's squat is an awkward fusion that tries to take the best of both worlds and ends up with a weird movement. I have seen people squat huge with hips back PL squats, and with true Oly technique, this weird fusion never cut it imo.

If you are interested in genuine Oly squatting, low bar work is not for you, keep it high and on the traps.

My hamstrings and back tends to be pretty tight, which could explain the good morning, but I usually warm up and stretch for a decent amount of time before squatting. It's something I'm working on and have realized since my injury that flexibility is crucial for being a good athlete, especially a good lifter.

This is misinformed. The tightness you maintain in the bottom indicates there is little problem with hamstring tightness. On the contrary, you look very mobile. Where the problem occurs is what the knees are doing, which is not going forward far enough. This is a by product of the low bar which is forcing your hips back, but also because yo have poor ankle flexibility as well as shoes that aren't great.

About the shoes: they're old Jordan's and the heel is pretty solid, I think they work well.

Well, here is a hard fact. They don't. People are willing to spend hundereds of dollars on athletic equipment, supplements, gym memberships but nothing for a measley pair of shoes that will last many years and give better squatting technique than stretching. Trust me on this. At the least look into some chepa Dowins, but get yourslef in some proper shoes, and you will never understand why you doubted me in the first place.



Answers in bold.

Jorge Sanchez
10-03-2009, 09:42 PM
I second the advice on the shoes. Once you get a pair you will wonder how you survived without them. VS Athletics has a really good sale on shoes every once in a while. Like Fuzzy said, they should last you a long time, so they're easily worth $100+ dollars.

ljs102
10-03-2009, 09:51 PM
Thanks again guys, I really appreciate the help. The funny thing is, I though the way I held the bar was high bar positon? I'm not sure if I could hold it higher without it being practically on my neck, haha. I'm pretty sure I'm resting the bar on my traps and my arms/shoulders aren't flexible enough for the low bar position, but from this thread I can tell I could very easily be wrong.

I will look into some shoes for sure.

ljs102
10-07-2009, 02:00 PM
Another question- Did anyone notice that I hold the bar unevenly? It looks to me like the bar is a few inches higher up on the right side. Does this seem like a big issue to anyone? Thanks again guys.

fpr
10-07-2009, 09:25 PM
Drop the weight and squat properly.

I disagree, I think it's too light for him. He needs to up it so we can see how he is squatting with something that is difficult to manage.