Back squat form check
- 04-22-2012, 12:21 AM
Back squat form check
Well This is the first time I've attempted back squatting in a year. It has been awhile since I successfully back squated, partly because of injury and partly because of rounded shoulders. How does my form look?
4/22/2012 Squat upper video by BrainStorm_wow - Photobucket
4/22/2012 Squat lower video by BrainStorm_wow - Photobucket
- 04-22-2012, 12:28 AM
at 6'0ft 240lbs i would focus on gettin your strength up. what kind of injuries? focus on compound moves that improve strengthT2
- 04-22-2012, 12:42 AM
04-22-2012, 01:01 AM
04-22-2012, 01:07 AM
04-22-2012, 01:41 AM
04-22-2012, 02:27 AM
04-22-2012, 02:40 AM
I do deads 3 times a week and pull from the floor (cleans) 1-2. It's possible you just can't be going to failure on the lifts.Originally Posted by DerickVonD
04-22-2012, 02:45 AM
04-22-2012, 05:59 AM
- 5'10" 183 lbs.
- Join Date
- Jul 2011
Focus on what works for you at the moment. Just work on improving from the last time. Make sure form is good, up the weight next session, get another rep or two in....Originally Posted by DerickVonD
U want to make progress...
04-22-2012, 09:45 AM
you are not hitting parallel and you are rounding your back. it appears this is happening as you are squatting on top of your legs instead of between them. you will need to improve hip mobility to fix that.
we can see the upper back at all so we cant say what is going on above the lumber spine. if you do you have rouded forward shoulders you will need to stretch the pecs and lats and facepulls help nearly everyone on squats.
also go to youtube and find the so you think you can squat series.
here are some more helpful links:
you can call me "ozzie" for short.
04-22-2012, 11:03 AM
Derek: Your hipflexors and hamstrings are tight, and this is causing the rounding of the lower back. In addition, your glutes, local, and lower back muscles need to be strengthened. A good 6-8 weeks of core focus will help to improve this. Bird dogs, super dogs, dead bugs, etc. All those "rehab" movements should be part of your corrective exercise arsenal.
And like mentioned previously, keep working your hip mobility. Open up your hips and adductors so that you can squat down between your legs vs ontop of them
04-22-2012, 01:24 PM
04-22-2012, 01:51 PM
Well...I suggest you get two leg days in each week.
In one day do front squats on the heavier side, and then work on unilateral stuff (lunges, split squats, single leg squats, etc.)
On the next day, consider it a light/skill day. Do your back squats just focusing on technique and practice. Then do dead lifts and hamstring/lower back, glute orientated work.
So you might do something like this
Monday: Chest, shoulders, arm work
Tuesday: High volume front squats, unilateral work, core
Thursday: Back and arms
Friday: back squat skill, deadlift, hamstrings and glutes
04-22-2012, 02:07 PM
04-22-2012, 02:18 PM
I don't really see much point in doing dead lift reps above 4-6. Anything more and technique breaks before fatigue sets in. You're better off doing trap bar deads or RDL's with higher reps at that point.
04-22-2012, 02:23 PM
04-22-2012, 02:49 PM
Depends what you need. If you are strong in dead lift, then 1 or 2 is plenty to maintain the technique and strength. The rest of the workout can be increasing strength in the muscles previously suggested.
04-22-2012, 03:09 PM
04-22-2012, 03:30 PM
Given the difficulty with squatting, I think it would be more important for you to focus on skill in the deadlift and squat versus weight. The strength will come via mobility work and increasing strength via unilateral and assistance work (i.e.: rumanian dead lifts, glute bridges, lunges, split squats, etc.). Once everything evens out (i.e.: skill and strength) then you use the squat and deadlift OPTIMALLY to build strength.
04-22-2012, 05:21 PM
Can someone please provide a complete list of stretches? Every stretch I'll need to do.
04-22-2012, 05:50 PM
The stretches should be individualized. I can send you a file with upper and lower examples, but you may need more or less depending on imbalances. Check out the mwods website, and use defranco's dynamic upper and lower body mobility exercises as your warm ups.
04-22-2012, 06:31 PM
Mobility Wod is a pretty good resource.Originally Posted by ZiR RED
ADVANCED MUSCLE SCIENCE
Strongest On The Market
RECOVERBRO: Est. Post #3222
05-05-2012, 11:29 PM
05-06-2012, 01:21 AM
05-06-2012, 01:29 AM
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