- 11-26-2013, 09:25 AM
Urrently working out with a modified version of wendlers 5/3/1.. Check out my 1RM.. Im pretty good at critiquing my own form but a fresh pair of eyes is always good
- 11-26-2013, 09:53 AM
You cut it about 2 inches high, and your knees are coming forward too much for my liking. I'd like to see a side/front view.
It looks like you're plenty strong, you just need some work at a lighter weight to get your technique dialed in.
When I start having trouble w depth, I'll box squat to an 11 1/2 inch box, which is about an inch below parallel for me. For your knees coming forward, cue yourself to sit back more. You want more of a vertical shin.
11-26-2013, 09:57 AM
Napalm covered it all. You're way above parallel. Just squat lower and you'll be set. Open your hips up by screwing your feet into the ground to engage your glutes. Knees will go out and you'll sit down/back
11-26-2013, 12:08 PM
as for that squat, i think you posted the wrong vid. that was a good max effort half squat. im not going to be so nice, that was like 6inches high. of course a better angle would have told us better how hi or lo. if you are only trying to get big than parallel is not needed as much but for the sake of your knees you need to go higher or lower. it looked like you stopped right at a 90 degree angle on the knee which is the weakest position of the knees.
you can call me "ozzie" for short.
11-26-2013, 12:53 PM
11-26-2013, 12:58 PM
The other thing I noticed just now is on your drive out of the hole your knees are buckling inward. Going to a lighter weight and working on technique as Napalm suggested will help this. Focus on driving your knees out as you drive up and that will make the movement a little easier as well.
11-26-2013, 01:24 PM
Definitely great advice from in the posts above mine, but I was just going to mention the slight inward knee movement as you started pushing the weight. I think pointing your toes outward a bit more, might help prevent that.
11-27-2013, 03:15 PM
Whoah. I apreciate the advice but a half squat? Never that.. That was definitely parallel but i agree not deep enough.. When i squat close stance its actually easier to go a2g because i can sit straight down and really open up my hips and get my knees out.I usually use an olympic style squat because i am also practicing the olympic lifts.. So that is why i break at the knees first and knees travel over my toes.. Im actually workin on ankle mobility to get even deeper so my knees are going to go even further over my toes..the knees tracking inward is definitely a prob..im also working on that by lossening up my adductors.. And so when i say modified i basically mean im applying the percentages to my lifts using all the same accessories and just plugging in the olympic lifts..i must say the progression works well with olympic lifts too.. Im doin snatches front squats and deadlifting today. Im gonna get a vid up
11-27-2013, 03:17 PM
11-27-2013, 03:19 PM
Def not parallel man. I'd put good work in on breaking that. I watched your DL vids on your page. I'd work on your lockout. I'll watch again later when I have time and give you a better idea of what to work on
11-27-2013, 03:27 PM
Do you know what the definition of parallel for the squat is? You're definitely not there and I'd say somewhere between 2-3" high. Too much knee flexion, minimal hip action, loose upper back, and you never lock your knees at the beginning of the rep.
M.Ed. Ex Phys
11-27-2013, 03:29 PM
your deadlift-you dip your knees down under the bar to get it past your knees, then you don't finish the lockout
11-27-2013, 04:24 PM
It was parallel man.. I know this cuz i had a trainer to the left cueing me.. Its the angle. Im gonna get a a better angle today. Yea that deadlift was ugly.. Terrible shoes to deadlift in. You can see how much my weight shifts forward. My heels actually come off the ground.Lock out is my sticking point. Getting the weight off the ground is no prob. Any tips on that?
11-27-2013, 04:31 PM
Sorry man. There's not way I'm believing that's parallel.
It's good effort but you need to get your knees out, they look like they're bowing in. It also looks like some curving in your back.
11-27-2013, 04:31 PM
That form was terrible though, so I'd work with some weight that allows you to pull correctly. You're doing nothing positive for yourself doing that, and with that weight. Agreed on the shoes. Go barefoot or flat soled.
11-27-2013, 05:22 PM
I also urge you guys to take into comsideration that these are maximal lifts.. Even advance athletes break form during maximal lifts take a look at the back curvature of dmitry klokov front squating vv
Im done being defensive. I dont wanna be that douche that goes on a forum, asks for advice, and ends up cursing everyone out and to never be heard from again..still accepting all criticism guys
11-27-2013, 05:27 PM
Yeah but seeing where your form breaks down is a good indicator of where you need more work.
I would lower the weights and restart 5/3/1. I would do it as is though. No changes.
And work on your frigging depth.
11-27-2013, 05:31 PM
Well you asked for a critique lol You asked what's wrong and we told you, so there's absolutely no "taking into consideration" anything.
Did you want us to think "His back was loose, but it was heavy so I won't tell him about it"?!
It just makes me think, still, that you shouldn't have used that weight unless for sure you were able to hit depth. Normally if someone rounds and doesn't make depth, means it's too heavy of a load. I'm not trying to be an a?shole, I'm trying to be constructive here.
11-27-2013, 05:40 PM
11-27-2013, 05:48 PM
Half squat was used, only because from the angle that you provided us, that's what it appeared to be to us (us-being competitive powerlifters who are subject to judging of depth)
11-27-2013, 06:13 PM
I've seen a lot, and I mean a lot of squats in my day from every angle.
That was 2-3 inches high and it's not even close...
11-27-2013, 07:00 PM
Technique will break at near maximal percentages, but that is no excuse for missing depth. That's the entire point that everyone has made and you've argued or ignored that fact.
M.Ed. Ex Phys
11-27-2013, 08:49 PM
My bad for being hard headed..i guess i have more of an ego than i thought.. I wuda got more vodeo but no one i know was at the gym.. Had to ask some random dude to get this for me. Give it to me straight. No homo
11-27-2013, 08:55 PM
11-27-2013, 09:04 PM
Good looking front squat, much better than the back squat you posted first. If I noticed anything, it looks like you MAY have had a small shift of weight from your heels to your toes coming up. It's hard to tell, so take it with a grain of salt here. Plant those heels hard and you will get out of the hole faster. Looked really good either way though!
11-27-2013, 09:24 PM
11-27-2013, 09:27 PM
11-27-2013, 09:32 PM
11-27-2013, 10:05 PM
01-11-2014, 11:38 PM
Scaled the weight back and fixed up my form now putting the weight back on.. From what I can see myself I gotta get my upper back a bit tighter and pull the slack out of the bar before lifting it
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