View Full Version : Squat check

Morgan McPherson
03-16-2011, 07:18 PM
Hey Everyone,

This is me squatting 335, this was week one of a cycle of 531. Last cycle I squatted 365x1 with knee wraps. Here is the deal, I feel like my squat is crap, I constantly feel like my squat is weak. To put it in perspective, I deadlifted 450x8 a couple of weeks ago. There just seems to be a huge disparity between my squat and deadlift.

In this particular video I got distracted after the first squat, the phone started ringing. Plus, I came off a really hard week and was physically still feeling drained. One thing I did notice was that I seem to lack consistency training my squat, whereas my schedule lets me hit deadlift every week. Please inbed video: http://www.youtube.com/watch?v=o54unWQxaHo


I could use any pointers, and any insights into what I need to work on. Thanks!

03-16-2011, 09:29 PM
IT looks like you need to sit back more, keep your shins more vertical (you can only do this by pushing your knees our a lot more), and most of all squat atleast until you are parallel.

03-17-2011, 01:51 AM
http://www.youtube.com/watch?v=EkF9QD7oCIA I believe its a 4 part series. Not direct tips but very informational on how to squat

03-17-2011, 04:38 AM
Drop the weight a good 60 lbs and start working on some of the tips stated above. Your set up is loose and pretty poor. Put yourself in a better position to make the lift. Depth is quite high, because the weight is too heavy.

Morgan McPherson
03-17-2011, 06:44 AM
@Kingns, that is the correct way to squat for a powerlifter with gear, or someone who is doing box squats. But that does not work squatting raw, with no box. Watch the videos of Lilliebridge, he is squatting raw, the knee drifts forward, although not too forward. http://www.youtube.com/watch?v=gvhBsvNDXmM&feature=related

I have watched the "So You Think You Can Squat" videos, helpful, not sure if they totally relate to raw squatting without a box. Here is Wendler squatting: http://www.youtube.com/watch?v=DhXNgzjlsuE

@Joey, what is loose about the setup, what is poor about it, could you specify?

Anyone else have any tips?

03-17-2011, 08:58 AM
Kings is correct. Your knees come way too far forward. It has nothing to do with gear or box squatting. Powerlifters sit back to recruit the hams and glutes more because that way we can lift more weight. Also your knees come so far forward it would be very difficult to get your hip crease below your knee. Sitting back lets a lifter achieve good depth easier. You squat like I used to before I started powerlifting. After I learned to sit back properly my raw squat went up from ~365 to ~525 in about 6 months. Learn how to squat properly by sitting back and getting your major muscle groups involved in the lift and your squat will catch up to your deadlift.

Morgan McPherson
03-17-2011, 11:25 AM
@Mike, did you watch those videos I posted of Lilliebridge and Wendler, both of their knees come forward. It is almost impossible to stop that from happening when you are squatting raw, and without a box. Here is a video of me squatting from a while back, with a box, http://www.youtube.com/watch?v=mTfdLI3k85E&feature=related

It is not that I am new or unfamiliar to powerlifting. Either my form really is crap, in which case I am missing something. Or, I am having some muscular imbalances that I need to address.

One of the problems I have with squatting without a box is that it is almost impossible to stay upright when you drive really far back. My guess is that I am having some weakness, perhaps in my lower back, but I could be wrong. Or, it is a weakness in my hammies, I am not sure.

I can also take another video next week and see how it goes. BTW, I am squatting with Olympic shoes, I find it more comfortable than chucks, at least when not using a box. Although they do force you to take a closer stance.

03-17-2011, 12:15 PM
Not a great camera angle. I can't tell how wide your stance is or exactly where the bar is positioned. Is the camera level?

It looks like you have a fairly narrow stance, but have a fairly low bar position. This can be a problem and cause you to lean forward a lot. You may want to try bringing the bar higher on the traps if you are going to squat from that width.

The squat looked very high, definitely not to legal depth.

Instead of worrying about weaknesses I would focus on technique first. It's a quicker fix if you do it right.

Also, don't get caught up in the squat/dl ratio. If your deadlift is better than your squat then so be it.

03-17-2011, 03:13 PM
you asked for help and people pointed out what is wrong. I agree to some extent your knees have to come forward, but very little. Your butt still needs to come back a lot more. Just based on leverages and where you get the most power from. You cant have your knees just stay still and move your butt back, so you need to push them out. I squat raw and in a suit and have the same problem either way and have to address it whether in a suit or not. You need to squat lower, keep your knees from coming over your feet.