Rip apart my squat form. - JP Fitness Forums

ParanoidAndroid · 03-17-2008, 10:53 PM

Hey all,
Hit a big pr of 315x5x5 on the squat tonight, up from 225x5x5 in january. Anyways, I'm putting up a vid of my first squat set tonight, just to get some feedback/constructive criticism/non-constructive criticism.

315x5 squat

Thanks in advance

ninja · 03-17-2008, 10:56 PM

the last two reps especially looked like a squat+good morning hybrid, if that makes any sense

Frank.S · 03-17-2008, 11:02 PM

Keep a tighter arch in your back.

and pull up your damn shorts !

Alcoholiday · 03-17-2008, 11:08 PM

i thought your form looked pretty good... there was nothing noticeably bad about them. If you keep a tighter arch, and make your legs do the work, you won't GM the weight, but that's not a real bad GM at all.

Add more weight to the bar!

Simon C · 03-18-2008, 12:23 AM

The bar is twisting/un-even on the last and 3rd rep(4th rep was better), the left side is twisting outwards/back. The GMing isn't too noticeable, but it's definitely there on the last couple reps.

Trying to keep you elbows under the bar(as opposed to behind) and squeezing the fuck out of the bar, pulling into your back should help with this. Having the elbows under helps keep the chest up, which helps keep the back arched and stops you from GMing it as much.

And Frank's right, pull you shorts up or get shorts which finish at/above the knee for squatting!!!

But your form was not that bad(you told us to rip it apart hehe - on that note, I wonder what your last set looked like

post that), and congrats on a BIG PR!!!

ryan122185 · 03-18-2008, 07:23 AM

Looks like you are capable of going lower.

Ian Kay · 03-18-2008, 07:32 AM

Nice job! Use your glutes more... think about squeezing out at the top to "finish". To me - and this is just from this angle and being picky - it looked like you were stopping just short of locking out the hips at the top.

You may want to evaluate how you think of the squat. I know you know about hips and glutes, etc. but what are your first thoughts when beginning the squat? I like to think of "tucking the hips", rather than "bending the knees". Perhaps if you began to actively think more about tucking the hips, using your glutes, you could go a little lower, squeeze out at the top and go a little heavier.

Still, nothing glaringly awful! An additional angle would tell us even more.

PowerManDL · 03-18-2008, 07:45 AM

There's some minor tweaks and flaws there, but for a 5-rep PR set there's nothing I'd bitch about. All the mistakes were minor and normal for that kind of set.

Simon C · 03-18-2008, 07:53 AM

Quote:

Originally Posted by Ian Kay

Nice job! Use your glutes more... think about squeezing out at the top to "finish". To me - and this is just from this angle and being picky - it looked like you were stopping just short of locking out the hips at the top.

You may want to evaluate how you think of the squat. I know you know about hips and glutes, etc. but what are your first thoughts when beginning the squat? I like to think of "tucking the hips", rather than "bending the knees". Perhaps if you began to actively think more about tucking the hips, using your glutes, you could go a little lower, squeeze out at the top and go a little heavier.

Still, nothing glaringly awful! An additional angle would tell us even more.

Yeah, I've heard you should "break at the hips" first.

PowerManDL · 03-18-2008, 08:13 AM

The type of squat does matter when using the different cues.

Lisa~ · 03-18-2008, 08:46 AM

Quote:

Originally Posted by PowerManDL

There's some minor tweaks and flaws there, but for a 5-rep PR set there's nothing I'd bitch about. All the mistakes were minor and normal for that kind of set.

I agree. Congrats on the PR!

If you want it torn apart, what Simon said. Coach Rip talks about hip drive--reread that.

Deserve · 03-18-2008, 08:50 AM

It's all been said from my stand point. Nice work though.

Rawgrip · 03-18-2008, 11:57 AM

If you really want to be ripped apart visit the strength mills Mark Rippetoes Q&A section. One of the best resources online on the 4 major lifts.

On hip drive there are many things you can do if you really want to accentuate it. Read some comments on videos of squatting that Mark makes.

fayman · 03-18-2008, 01:07 PM

Your last 2 reps, your hips were moving faster than your shoulders, causing you to lean forward.

Other than that, I noticed you do the exact same thing I naturally do, you drop fast, then struggle to get the weight up. I have to constantly remind myself to slowly control my squat, then drive back up. It'll keep you from feeling like you're "bottoming out" like you do when you descend with too much speed.

GqArtguy · 03-18-2008, 01:57 PM

Looked good. Just use more glutes so that your hips drive forward and use more core to brace yourself. Both will eliminate using your back.

ParanoidAndroid · 03-18-2008, 03:43 PM

Thanks, everyone!

One more thing, how exactly do I use my glutes?(wow that sounds awful)
I know about spreading the floor and the low bar placement is helping with the glutes, but what else can I do?

Thanks!

Simon C · 03-18-2008, 06:25 PM

Quote:

Originally Posted by ParanoidAndroid

Thanks, everyone!

One more thing, how exactly do I use my glutes?(wow that sounds awful)
I know about spreading the floor and the low bar placement is helping with the glutes, but what else can I do?

Thanks!

Squeeze the glutes at the top, driving the hips forward(this will make it look more locked out, like somebody above mentioned). You should do this with the deadlift too, in which case you should be "fucking the bar". But with the squat, just "fuck the air" then hahah

MindPower · 03-18-2008, 06:40 PM

Simon beat me to it,
Squeeze your ass cheeks at the top