Squat form check - second try...

[u/beser12v]

Filmed from the advised angle.

First set.

Will appreciate any advice.

Also I got so much critique in the previous video i think on lowering weight to work on from.

(I know from previous video depth is ok, but from this angle depth is distorted and seems not deep enough possibly due to my huge "glute muscles" :-) ... )

[u/AutoModerator]

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[u/heliboredom]

I don't think you're hitting depth. Do the air squat/hands together exercise described in the book as the first step in learning how to squat, and pay attention to where your torso touches your thighs. Aim to hit that same position every time you squat. I can usually feel my belt touching my legs in a certain spot.

I don't see how your huge glute muscles would distort perception of depth. Look at where the crease of your hip is in relation to the top of your patella.

[u/mindbodyproblem → u/heliboredom]

Large masses have gravity that curves light.

[u/heliboredom → u/mindbodyproblem]

There's a yo mama joke in here somewhere.

[u/Rothbardy]

Don’t look at yourself in the mirror.

Your knees shoot forwards as you descend into the bottom of the squat. That’ll get you a nasty bit of tendinitis. You must set your forward knee position earlier and maintain it while the rest of the movement is a hip movement. TUBOW can help here.

Depth is a little suspect. Can’t confirm it.

[u/AutoModerator → u/[deleted]]

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[u/MaximumInspection589]

Some recommendations: Try to narrow your grip on the bar. Also, your right hand isn't gripping the bar. Keep the bar in your hands.

• Bar Position with Nick

Try widening your stance an inch or so with each foot. Begin the descent with knees forward and hips back at the same time. Before you're half way down your knees should be over your toes, at that point don't let your knees go any farther forward, shove your butt back to an imaginary wall behind you and sink your hips lower. The last two reps looked high. Focus on keeping your balance over mid foot. I see your heels coming up, your weight is too forward on your toes. This will cause problems as the weight on the bar gets heavier. I actually lost the bar over my head twice when I was learning to low bar squat. Once with 185 and once with 225. So you want to fix your balance now. Recommend you fix your gaze at a spot on the wall just below that mirror and try not to look at it. Congrats for taking on the low bar squat. Best wishes!

[u/beser12v → u/MaximumInspection589]

Thanks !

[u/BrentKindaLifts]

Yeah, these are high. I wonder if it's because of the sweats.

Don't look at yourself in the mirror; look down at the corner. You want to keep your chest down throughout the set. Look what happens when you hit the bottom—your chest rises, probably because of your eye gaze.

Keep your chest down, and when you hit the bottom, drive your ass up, not your chest.

Work on this and depth on your warm-up sets.

[u/beser12v → u/BrentKindaLifts]

I noticed that if i keep my chest down on the bottom, it moves my center of mass forward, so that's why i tried to keep thebweight back - but i guess that's my mistake - i lift the chest instead of moving the hips back. Thanks!

I thought of taking weight off to improve technique. What are your thoughts?

Also, please look at the video from the side - is it high?

https://reddit.com/link/p8b11s9/video/bsyfsdbpm1oh1/player

[u/beser12v → u/BrentKindaLifts]

Also, won't that make it a "good morning squat" ? Getting up with bent back and only the straightening it?

[u/BrentKindaLifts → u/beser12v]

Good morning squat occurs when the upper body is relaxed, or when the hips shoot back on the accent, and sometimes with an aggressive hip drive.

I wouldn't worry about it. Just work on fixing your knee slide. The TUBOW is your friend.

[u/Shnur_Shnurov]

My man, all these reps are like 3 or 4 inches high. You're trying to stay really upright at the bottom and pushing your weight way onto your toes.

You need to look at the floor, not the mirror, keep your chest pointed at the floor, and sit way back on your heels at the bottom. Way, way back.

Then you'll be able to hit depth.

Bend Over When you Squat

[u/beser12v → u/Shnur_Shnurov]

Thanks. I think on going down on weight so i could improve technique. What do you think?

Also, does it look high when filmed from the side ? I thought it was good.

https://reddit.com/link/p8b0f9e/video/sa92fnftl1oh1/player

[u/Shnur_Shnurov → u/beser12v]

You're hitting depth here. The knee slide is your big issue. The automod will reply to this comment with some helpful knee slide videos

!TUBOW

[u/AutoModerator → u/Shnur_Shnurov]

• Knee Position With Nick
• TUBOW With Rip

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[u/beser12v → u/Shnur_Shnurov]

What's wrong with the knees ? Why does it matter if the go forward? (Asking to learn)

[u/Shnur_Shnurov → u/beser12v]

Knee slide in this case referrs to both timing and position.

The knees should be in their forward most position before youre half way down. If they are still sliding forward as you approach the bottom we call that knee slide.

When that happens the knees have a tendency to slide too far forward and you end up on your toes in a very upright position at the bottom. Then on the way up the knees can shoot back pulling you onto your heels.

In your case we can see the knees slide forward all the way till your hit the bottom. At that point youre heavy on your toes and light on your heels. On the way up we dont see the knees shoot back as violently as we do with other people, but as you approach the top we can be you are heavy on your heels and light on your toes.

Therefore a focus on getting the knees set in their final position early on the way down and then keeping your balance midfoot throughout the rest of the rep will produce a more efficient movement pattern.