TZ001

Squat Form Check (with videos)

8 posts in this topic

Hi there,

I'm looking for some advice on my squat form. I'm back squatting with a high bar position. Whenever I hit 90kg or higher i feel my form 'goes' a bit as I slow and looking at videos of myself I see that on occasions when this happens my hips seem to rise faster than my upper body. Although I don't feel any pain i'm guessing this is probably putting excess stress on my lower back? I've recently made an effort to keep my upper back and core tight, with elbows down and chest up throughout the lift yet I'm still getting this problem. I have in the past squatted up to 120kg on 5x5 however now realising what my form's like i'm hesitant to go that heavy right now.

I've attached two videos, one at 80kg (where my form feels okay) and one at 100kg (where i feel my form deteriorate). Any criticism and advise on how to fix it would be appreciated.

100kgs.mp4

80kgs.mp4

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Your 80kg one your sticking your arse out and arching your back (not rounding it as per most bad form) instead of keeping it neutral, if you look it's fairly pronounced and your undo the arch as you drop into the hole, then you reverse the manoeuvre as you power back up, try and focus on keeping your back in the same orientation and move it all as one unit, hinging at the hip

the 100kg one actually looks slightly better but it's still a little bit loose, I'd drop down to 60kg and get your form better

id also get a video from the side with the camera lense at approx half way up thigh level and you'll see what I'm saying more clearly, I only know as I've been guilty of doing the same and basically shoving my arse out instead of moving as one fluid motion

@MRSTRONG @Huntingground Are both decent squat form blokes

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2 hours ago, TZ001 said:

Hi there,

I'm looking for some advice on my squat form. I'm back squatting with a high bar position. Whenever I hit 90kg or higher i feel my form 'goes' a bit as I slow and looking at videos of myself I see that on occasions when this happens my hips seem to rise faster than my upper body. Although I don't feel any pain i'm guessing this is probably putting excess stress on my lower back? I've recently made an effort to keep my upper back and core tight, with elbows down and chest up throughout the lift yet I'm still getting this problem. I have in the past squatted up to 120kg on 5x5 however now realising what my form's like i'm hesitant to go that heavy right now.

I've attached two videos, one at 80kg (where my form feels okay) and one at 100kg (where i feel my form deteriorate). Any criticism and advise on how to fix it would be appreciated.

100kgs.mp4

80kgs.mp4

Your glutes aren't working properly as soon as you start leaving the hole your knees come in on both legs I train with someone with the same issue it causes him to good morning the weight up. Use a band around your knees to get them firing before you squat keep those knees out 

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Like superdrol says too you seem to hyperextend your lumber spine then when you run out of hip socket on the way down your spine has to go into flexion to reach depth this is known as butt wink, to a degree butt wink is considered okay but your sine is moving too much under load keep a neutral spine and brace it. But I think it might pay for you to stand a bit wider and possibly use a lower bar position 

Quackerz likes this

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put it on youtube in future mate

i clicked your link and it auto-downloaded and ive just spent the last 2 hours sieving through tentacle porn trying to find your video 

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14 hours ago, superdrol said:

Your 80kg one your sticking your arse out and arching your back (not rounding it as per most bad form) instead of keeping it neutral, if you look it's fairly pronounced and your undo the arch as you drop into the hole, then you reverse the manoeuvre as you power back up, try and focus on keeping your back in the same orientation and move it all as one unit, hinging at the hip

the 100kg one actually looks slightly better but it's still a little bit loose, I'd drop down to 60kg and get your form better

id also get a video from the side with the camera lense at approx half way up thigh level and you'll see what I'm saying more clearly, I only know as I've been guilty of doing the same and basically shoving my arse out instead of moving as one fluid motion

@MRSTRONG @Huntingground Are both decent squat form blokes

cheers, I'll give that a go.

13 hours ago, Jakemaguire said:

Your glutes aren't working properly as soon as you start leaving the hole your knees come in on both legs I train with someone with the same issue it causes him to good morning the weight up. Use a band around your knees to get them firing before you squat keep those knees out 

thanks, do you think I use my hamstrings too much? I only ever feel it in my hams yet I'm sure high bar squats are supposed to hit the quads? Do you think maybe engaging/squeezing my glutes would help as well?  is this what you mean by the band? http://www.womensweightlifting.co.uk/glute-activation-training-with-thigh-bands/

13 hours ago, Jakemaguire said:

Like superdrol says too you seem to hyperextend your lumber spine then when you run out of hip socket on the way down your spine has to go into flexion to reach depth this is known as butt wink, to a degree butt wink is considered okay but your sine is moving too much under load keep a neutral spine and brace it. But I think it might pay for you to stand a bit wider and possibly use a lower bar position 

 

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1 hour ago, TZ001 said:

cheers, I'll give that a go.

thanks, do you think I use my hamstrings too much? I only ever feel it in my hams yet I'm sure high bar squats are supposed to hit the quads? Do you think maybe engaging/squeezing my glutes would help as well?  is this what you mean by the band? http://www.womensweightlifting.co.uk/glute-activation-training-with-thigh-bands/

 

You want the band just below the knees then do some bodyweight squats focusing on driving the knees out, to me you look like you aren't well suited to a high bar squat but don't worry about if you feel it in your quads tests have shown both styles of squat to have equal amounts of quad activation 

superdrol likes this

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ive seen worse , 100kg looks the better form however the knees come in too much , keep knees forced out on ascent like a frog .

you`d probably suit a low bar squat better 

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