Squat form check

[dolphin]

Here is the last set of my squat workout (for starting strength). Can you guys give me some feedback on my form? (note - My shirt is tucked up so I can clearly see lower back on video)

Video

Thankyou!

[Kastro]

Look down. Get some proper shoes. Could go an inch or two deeper.

Last two reps were probably the best as they lacked much forward knee movement at the bottom, meanwhile reps 2 and 3 were particularly bad in this regard. Can't tell from this angle, but focusing on keeping your knees shoved out should help fix this.

[Joe Black]

You looked ok.

I would agree with Kastro about keeping your knees shoved out, it looks as if you are letting them drift in a bit (although it's hard to see at a side angle)

I don't think looking down is a good idea though as it encourages you to round your back. I would aim to keep your head up and chest out.

Also, keep your hips and ass back and at the bottom of the movement try and be on the backfoot (wearing no shows can help you feel for this. Then when you drive up try to do it using the glutes and hamstrings. Particularly towards the end of the set you seem to be using your lower back to drive the weight up which is obviously not good.

[dolphin]

Thanks for the replies. do you think its ok to wear barefoot on the bricks or should I put something down on top of it?

I will try to keep ass and hips back, but I read in SS that the knees should be slightly past the toes...

[ZenMonkey]

Start lighter and go deeper. Do the stretches in SS and you should be able to hit depth.

[joey54]

Yeah, needs to be deeper.

[Kastro]

Thanks for the replies. do you think its ok to wear barefoot on the bricks or should I put something down on top of it?

I will try to keep ass and hips back, but I read in SS that the knees should be slightly past the toes...

The problem isn't that your knees are too far back/forward, it's that they're moving forward when you're already down in the hole (see reps 2 and 3).

And yes, squat barefoot if you need to.

[dolphin]

Hey, I've tried those suggestions in my next workout. Barefoot rocks! I have gotten lower but not consistently. I find when I go lower my knees tend to move forward at the bottom moreso.
Below is my three sets of five, some of it is sloppy, but further comments will be very helpful - also this is the stretching routine I do preworkout
http://www.defrancostraining.com/ask...tml#question04

Video

[Progress]

Knees are coming too far forward, specifically on the first set of the second vid. Your hips should initiate the movement. Make sure sure pushing your hips back and remaining tight throughout.

[Kastro]

Fix the forward knee movement at the bottom.

[dolphin]

Here is latest squat workout, from two angles. Is the knee movement at the bottom better?

Video

[KarlMarx]

Seems better! But anyway, my problems only really began to go away when I started box squatting. I made sure that when I sat on the box my knees were just above my ankles of slightly behind my ankles. This taught me to sit back and keep reaching back, keep stretching back through the whole lift, even in the bottom. You might see if you can find something to sit back on that is parallel or just below.

[Kastro]

Yes, these are getting better. I'd still prefer you looked down though.

[Jorge Sanchez]

Forward knee travel is not a big deal. You could still sink those squats a couple more inches.

[joey54]

Forward knee travel is not a big deal. You could still sink those squats a couple more inches.

I agree. Definitely getting better though.

[dolphin]

Here is latest -

Video

- I think I've got the knee movement right, but the first two reps look different to the rest for some reason.
- Is that too much butt wink at the bottom?
- And am I using hip drive? It doesn't particularly feel like it.

[dolphin]

Added new video above^^^

[joey54]

Depth got better in the latter reps, but your back starts rounding. Lighten the weight, focus on your form, and work back up. Don't think so much about it either, just do it.

[kjd2121]

Stance looks too wide, maybe it's just the angle. You need to sink much deeper. Try to get your hammies to touch your calves.

[Kastro]

3,4,5 aren't too bad. Hip drive is definitely there.

Still lots of knee movement at the bottom. Get all the knee travel taken care of in the top half so then you can just sit your ass down.

[dolphin]

Okay, that sounds good.
- Knees into position earlier
- Lower (getting there slowly)
- More consistent hip drive
- Is the Buttwink that bad or acceptable?

Thanks guys for all the advice.

ps. expect to see this and the deadlift thread up here till I've perfected them both, I'm extremely serious about wanting to nail these.

[dolphin]

Here is todays workout. I think the knee movement is better and hip drive is also better. Any more tips?

[dolphin]

Video

Here is todays workout. How is it looking?

[joey54]

You are good morning the weight up on the latter reps. Again, lower the weight and go deeper.

[Progress]

Take a video of you squatting the bar.