guys i need a Squat Critique Plz

[redivote]

i know the quality sucks, but tell me plz from what u can see, how is my squat????
http://www.youtube.com/...h?v=hWzcqd2Yu-I
tnx

[bigdeadweight]

Link not working for me mate

[redivote]

ahhh sry here it is:
http://www.youtube.com/watch?v=hWzcqd2Yu-I

[bigdeadweight]

Try looking up. Pick a point in the mirror above headheight when standing. And keep focused on that point throughout the movement.

You are going deep, but your knees come a long way forward. The should not come further forward than your toes ideally.

[chipmunk]

1. You need more ankle dorsiflexion (stretch your calfs)
2. You have excessive anterior pelvic tilt thus increasing your lordotic posture (weak abdominals, and tight hamstrings, hip flexors)
3. Don't lock your knees out.
4. Ride the bar lower on your traps (just below the acromioclavicular joints)

[chewiechomp]

redivote - good start. I used to hate the squat and tried to avoid them whenever i could. I got some help on my form, and now I love them. If done properly, they are a great addition to a workout.

My suggestions:

1) Lose the weight. Practice with just the bar, or nothing at all until your form is perfect. Only then do you start adding weight.

2) I think your toes are pointed a little too far out. Your knees will follow the direction your toes point. Your heels are the correct distance apart. Angle toes outward only slightly.

3) Keep a good arch in your back. It may help to pick a point on the wall about two feet over your head and keep focused on that during the squat.

4) Think of the squat as a sort of two-part move. The first part is just your ass moving first. This happens before your knees begin to bend. Once your ass is slightly out, then begin to bend the knees while continuing with the ass. Blend this together into a smoothe motion. Pretend that you are going to sit down on a bench. That's how i learned it.

5) Focus on keeping the weight off of your toes. I push through my heels. There is actually a little gap under my toes - all weight is on the heels.

6) I see no reason for the ass to go below the knees. This can only cause trouble in the knees if you are using heavy weight and your form isn't perfect.

These are only my suggestions. Others may rip my thoughts apart as wrong, etc. but this is what worked for me. Say no to chickenlegs.

Good luck, and keep that back arched. Post another vid once your form is improved.

[Grizzly]

Originally Posted by chewiechomp

6) I see no reason for the ass to go below the knees. This can only cause trouble in the knees if you are using heavy weight and your form isn't perfect.

.

This just invalidated your whole opinion. You'll be pleased to know that shearing forces on the knees are LESSER in the fully contracted position(all the way down) than they are at a less than parellel depth squat, as you suggest people should be doing.

[Grizzly]

Originally Posted by bigdeadweight

You are going deep, but your knees come a long way forward. The should not come further forward than your toes ideally.

I never so them cross the plane of his toes. Furthermore, Olympic squats almost necessitate the knees coming forward. Watch any Oly lifter and you'll see his squats performed very similarly.

[chewiechomp]

Originally Posted by Grizzly

This just invalidated your whole opinion. You'll be pleased to know that shearing forces on the knees are LESSER in the fully contracted position(all the way down) than they are at a less than parellel depth squat, as you suggest people should be doing.

Whoops. Guess that one didn't come out exactly as my brain thought it, although invalidation doesn't worry me. Grizzly, you are correct in what you say. My only concern is that with improper form, and performing deep (full range or motion) squats, you are in greater danger of hurting yourself. If your form isn't perfect, you are liable to bend or twist something, especially when squatting deep. As I said, I would suggest getting the form perfect before adding weight. He's got a ways to go before Oly squats, too.

For those interested, here's in interesting article on the kinesiological aspect of a squat: http://exrx.net/Kinesiology/Squats.html