Check my squat?
- 10-22-2012, 08:41 PM
Check my squat?
I've noticed some breaks in my form pretty bad so I've started all over again persay. I was doing 265 and have nearly cut that in half to begin working on my form again. Wondering if you guys can give some pointers.
i work out alone so getting a video is somewhat difficult but I tried. There's two different angles.
- 10-22-2012, 10:05 PM
back seems to stay tight. i see lots of good. except for the depth. can you go deeper?you can call me "ozzie" for short.
10-22-2012, 10:19 PM
10-22-2012, 10:24 PM
Those are terrific half squatsOriginally Posted by JoeySon
In all seriousness, work on your mobility and flexibility and get some more depth. Start at bodyweight if necessary and work your way up
10-22-2012, 10:25 PM
You're not even going to parallel now...I would say once you're at least going down to parallel that would be great progressOriginally Posted by JoeySon
10-22-2012, 10:32 PM
10-22-2012, 10:43 PM
MobilityWOD has great stuff on ways to improve squats through dynamic and static stretching, and there is a thread in training with a YouTube series on squat technique you might find helpfulOriginally Posted by JoeySon
10-22-2012, 10:46 PM
10-23-2012, 10:50 AM
get a box, go wide, and squat deep!!! and try to foam roll the hip flexors and groin before you squat.
you can call me "ozzie" for short.
10-23-2012, 01:17 PM
10-23-2012, 01:50 PM
If you have mobility issues, you'll never get down that far. Start w a 14" box and work your way down to parallel at 1 inch increments. The box I use is 11", about an inch below parallel for me.Originally Posted by JoeySon
10-23-2012, 02:24 PM
10-23-2012, 03:54 PM
you can get a low box, or build one. and get something like rubber flooring about an inch thick about the same size as the box and you can stack that to make it higher.
you can call me "ozzie" for short.
10-23-2012, 06:14 PM
10-23-2012, 08:25 PM
It's not flexibility that is preventing you; it's strength. Your hips are weak as indicated by your knees moving in slightly during each rep. You need to work on your posterior chain and make sure to push your knees out and keep constant pressure on the outside of your feet.What kind of shoes were you wearing?
M.Ed. Ex Phys
10-23-2012, 09:35 PM
10-23-2012, 09:36 PM
10-24-2012, 09:10 AM
First, adductors are tight and your hip abductors are weak. Start doing some frog mobs, quadruped rocking adductor mobs, etc. For the hip abductors monster walks and lateral monster walks with bands will add some strength.
A second reason could be due to anterior pelvic tilt. If your hip flexors are tight and your pelvis is tilted forward this will automatically rotate your femur inwards slightly. So, strengthen your glutes and increase hip flexor length and relaxation.
And get your self a good pair of training shoes. Olympic shoes or nike free trainers for squats, chucks or wrestling shoes for deads.
10-24-2012, 10:09 AM
10-24-2012, 11:15 AM
I saw some basic excercises to try and improve this and I'm going to stop procrastinating and finally buy a foam tube and do some rolls to help stretch the area before I squat.
Also, for the weak gluteus area should I incorporate good mornings into my routine?
Lastly, so hip flexation would be moving my legs foward? (Bringing knees to stomach/coming down into squat)
and hip abduction is moving my legs away from my side? (Pushing knees out wide during squat)
A little unsure of where hip adductors play a role...
Thanks for the time guys
10-24-2012, 11:28 AM
Joey, all that sounds good. Include saggital loading for the glutes too (hip pull throughs, hip bridge, etc.)
Hip adductors do the opposite of the abductors. They are your inner thigh muscles
ps: I like the Lao Tzu quote. I've read the Tao a few times.
10-30-2012, 12:38 PM
After doing some more research on the hips I found a part in a book (strength training anatomy) stating that mostly the shape of the bones are responsible for hip mobility. Also, forcing hip abduction over a period of time can lead to micro trauma may occur.
I guess what I'm asking is, although I can help improve the strength my mobility is somewhat out of my hands?
10-30-2012, 01:23 PM
That is not totally true. I also have that book, but have not read it yet.
Joint arangement plays a role in mobility, but so does soft tissue. You cannot do anything about the prior, but you can work on the latter. Muscle balance, ligaments, and joint capsule restraints can all be manipulated to improve mobility. Further, you can ingrain good motor programs that improve the way you move.
Think of it like reaching your optimal level of mobility. Some have a greater potential than others, but we can all improve.
As for the hip abduction, the knees should track over the toes. You don't want them tracking inside or outside, so excessive can lead to an increased risk of injry.
11-08-2012, 09:53 PM
feet are to wide for the squat... or knees need to keep in line with the toes. where ever the toes are pointed the knees need to go the same direction.
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