Squat technique critique please (video) 300 lbs for reps.

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  1. Quote Originally Posted by Rodja View Post
    Lower the pegs at the start and I'm still not seeing much effort into the actual set-up of the squat.

    Also, not sure how far apart these videos were taken, but don't squat that heavy 2x/week if you'd like to make a lot of progress.
    These were taken 2 days apart. I am lifting EOD with 2 days off at least 1x per week so basically 3x week squat. I was trying to do more set up, but I am going to take your advice and research more into that aspect... hope I find the right trail.


  2. elitefts.com

    If you're going to squat that frequently, vary up the rep ranges and don't always go to 90-100% 1RM on each session. What are you doing currently (or in the future) for assistance exercises?
    M.Ed. Ex Phys

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  3. Quote Originally Posted by Rodja View Post
    elitefts.com

    If you're going to squat that frequently, vary up the rep ranges and don't always go to 90-100% 1RM on each session. What are you doing currently (or in the future) for assistance exercises?
    I am doing stronglifts.
    Basically an A/B routine.

    A
    ------
    Squats 3 sets of 5
    Bench Press 3 sets of 5
    BB bent over row 3 sets of 5
    Pushups 1 set maximum reps

    B
    ------------
    Squats 3 sets of 5
    Mil Press 3 sets of 5
    Pullups 1 set over 1 hand chins/under
    Deadlift 1 set of 5
    1 set situps max reps

    That is it, and it doesnt sound like much but it pretty much taxes the crap outa me with the poundage.

    I am planning on implementing some work for lower back with some GM's per the advice received.

    P.S. All this was 5 sets of 5 when lower weight but as I failed and went to heavier weight I went to 3x5

  4. That is a recipe for some muscular imbalances. A lot of work for the front, but not too much for the back. Instead of doing it 3x/week, you should dedicate the 3rd session of each week to assistance exercises and balancing out the amount of push and pull work.
    M.Ed. Ex Phys


  5. It's worth noting too though that everything depends on your goals. Squatting huge will make you grow (obviously), but if you're using squats for more bodybuilding-oriented purposes you want to decrease the role of leveraging with all those huge, strong muscles in the posterior chain (especially your hamstrings) by using a narrow stance (which is what you have now). If you're going for overall strength or having a higher squat # with good form, then I'd widen your stance.

    But in general, I think you should absolutely follow the advice given to you by Rodja. Totally spot on:

    Quote Originally Posted by Rodja View Post
    It's honestly a bad angle to really critique. Your glutes definitely need some strengthening since they disappear at the bottom and your actual set-up needs a lot of work. Your upper back did not have any tightness while under the bar and you took far too big of steps after you unracked it.
    Re new video, same issues.
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  6. Quote Originally Posted by Rodja View Post
    That is a recipe for some muscular imbalances. A lot of work for the front, but not too much for the back. Instead of doing it 3x/week, you should dedicate the 3rd session of each week to assistance exercises and balancing out the amount of push and pull work.
    I have been on stronglifts for a long time, but I am ready to do what it takes to make a + change. When you say more back, do you mean "back side" items like hamstring, calves, GM's, rows, etc or more specifically back as in lats, upper/lower back.
    Stronglifts takes out most isolation items, so I haven't done tricep or bicep specific exercises in some time.

    If I were to keep the routine for 2 days per week, what would you recommend for work on the "assistance and back day"? I appreciate the input!

  7. Sorry, I should have said posterior. Shrugs, glute-ham raises, hyperextensions, stiff-legged deads, facepulls, seated DB cleans, etc.

    Also, despite the template, do a set of pull/chin-ups in between every set of upper-body presses.
    M.Ed. Ex Phys


  8. Quote Originally Posted by Rodja View Post
    Sorry, I should have said posterior. Shrugs, glute-ham raises, hyperextensions, stiff-legged deads, facepulls, seated DB cleans, etc.

    Also, despite the template, do a set of pull/chin-ups in between every set of upper-body presses.
    I have a power rack and a few crappy dumbells, and an EZ bar. I keep in simple due to space in my w/o room. I w.o. at home as I live 30 min from a gym and that is too easy of an "out" for me when I dont feel like it.

    How would these do (or some combo of below)? I have equip to do these.

    BTW: I know this is on squats, but it is interesting how you ask one question and learn something key to that issue as well as others when you weren't even looking in that direction (so thanks!)

    Standing BB clean. x 2
    Good Mornings from bench x 3 sets
    Barbell hip thrusters x 3
    BB shoulder shrug x 3
    Rack Chins x 2

  9. Here's what is awesome about TYIs and seated DB cleans: you only need a 10-15lb DB on them. These really help the rotator cuffs and with internal rotation of the shoulders and do not need to be heavy at all.
    M.Ed. Ex Phys


  10. Quote Originally Posted by Rodja View Post
    Here's what is awesome about TYIs and seated DB cleans: you only need a 10-15lb DB on them. These really help the rotator cuffs and with internal rotation of the shoulders and do not need to be heavy at all.
    Ok. Revised now "C" day workout

    Good Mornings from bench x 3 sets
    TYI Exercise for time
    Barbell hip thrusters x 3
    Seated DB clean. x 3
    BB shoulder shrug x 3
    Rack Chins x 2

    Thanks Rodja you have been a great help. Thanks to everyone else as well!

  11. Looks like your leaning a little too far forward as you hit the bottom of the squat. Could be the angle of your camera, but have you tried looking up a little higher?(Instead of looking straight ahead) Also looks like you hold the bar lower on your traps than a majority of the lifters I know. Go lighter and play with the position of the bar maybe half an inch up.

    Good luck on your progress.

  12. You need to put way more effort into your set up. Im usually in a lot of pain bc of how tight i get under the bar. The worse it feels the better your set up. Also you need to arch ur upper back a lot harder, push your chest out, and push your neck into the bar as you come up to help your leaning.

  13. I like your gloves whered u get em? Steal em off one of the village people? Lol sorry but I had to.
    you can lead a man to knowledge, but you cant make him think.

  14. Quote Originally Posted by 808rebel View Post
    I wrote u a great response this morning, but my internet explorer fukd up and erased the quick reply box..

    first off ur depth is good. Ur back angle is too much. U should make an effort to stand more up-right, with ur chest up, and ur upper back TIGHT. It's clear that ur hips are coming up quicker than the bar is. So really try and emphasize ur back posture, and keeping the load of the bar on ur heels.

    Also, at the bottom of ur rep, try ur best to keep ur LOWER back posture. U can see how ur back flattens out at the bottom of the rep. [this is where hip flexability is a HUGE factor, im still working on this myself]

    Overall it dont look too bad bro! U look better than 90% of the people at my gym,...
    sounds like what I woulda sent.

    Any one ever try putting elbows forward on the push up? It helped me keep a more natural positioning straighting my back and holding a high head poping the chest slightly out.

  15. Quote Originally Posted by westhockey32 View Post
    sounds like what I woulda sent.

    Any one ever try putting elbows forward on the push up? It helped me keep a more natural positioning straighting my back and holding a high head poping the chest slightly out.
    That's kind of what you should do, actually. Elbows forward first, which pushes the chest out (and you should also push the chest out), and then ascend. Not so much 1,2,3 obviously, as it's all a more fluid motion.

  16. Quote Originally Posted by westhockey32 View Post
    sounds like what I woulda sent.

    Any one ever try putting elbows forward on the push up? It helped me keep a more natural positioning straighting my back and holding a high head poping the chest slightly out.
    i try pushing my elbows way forward and actually tucking my chin straight back instead of looking up and it did wonders for my upper back tightness and keeping more upright out of the hole. i used to squat just like the OP with a narrow stance and a high bar and i looked just like that too. hips came up to quick and pushing them elbows forward helped a lot.

    i also did some seated good mornings where i would round the upper back for part of the ROM and go halfway down with the hips. i threw in some deficit snatch grip deads and plenty of heavy ab work as well and i feel it has helped.

    and a lot of what others have said is wonderful as well. my question now is are you going for max numbers on a squat? as i would move towards a more powerlifting style, low bar and wide stance. or are you just squatting cause you like it? i still prefer to squat narrow stance but i know that is just cause i used to train a lot of olympic lifts and i would have stuck with it but for the fact i am trying my first powerlifting meet.

    just keep in mind if you do switch to a wide stance low bar squat it will be like training a whole new lift. it is way different. i know my hips hated me for weeks. i had to build them up. and i did a crap ton of box squats to get used to the wide stance.
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