View Full Version : Form check - lowbar squat & snatch

Eddie Paz
11-05-2012, 04:30 AM

Hi all, this is my second set of three at 95kg (209lbs)

3 sets of 5 at 95kg is my new PB so this is pretty heavy for me.

(for the smart alecs that want to point out that I did 6 in this set, yes, I lost count because I was squatting heavy! :p :o )

And this is my new PR on snatch, 52.5kg (116lbs) been doing olly lifting for about 4 months now, am competing for the first time in a few weeks

Greg Everett
11-05-2012, 02:33 PM
snatch - keep the bar moving through the middle of the pull - don't slow down before you explode. engage the lats more to push the bar all the way into the hips. you also simply need to be more aggressive with your finish and pull under.

squat - don't low bar back squat.

Eddie Paz
11-05-2012, 08:24 PM
squat - don't low bar back squat.

Hahaha well I sort of wondered if you would say that.

If I told you that my goal was simply to get strong&powerful, that me competing in the Olly lifts was 'just for fun', but my priority was simply to get stronger (for boxing, mma, and just general life)... would that change your opinion?

I low bar squat because I view it as complementing the front squats that I do as part of the C&J classes. However I personally don't enjoy it, and if you feel that it would be best for my overall strength development if I move to high bar... well I am quite happy to do so.

Steve Shafley
11-06-2012, 08:05 AM
It really doesn't.

That is, doesn't complement the FS. The trouble is it usually requires some unnatural and awkward positioning, rather than the more natural positioning of a regular style squat

Greg Everett
11-06-2012, 09:18 AM
Yes, I would just squat (that's a high-bar back squat in internet parlance). The low bar thing is not more beneficial to anything but low bar back squatting. If you're worried about posterior chain strength, you should be doing a lot of DL variations, RDLs, SLDLs, good mornings, etc etc.

Eddie Paz
11-06-2012, 03:41 PM
Done and done.


Tamara Reynolds
11-07-2012, 03:31 PM
If you ever plan to low bar squat again, you need to work on the following:
1. Your knees are traveling too far forward. They should stop moving forward about 2/3 of the way down on your descent, and they should not move forward as you bounce out of the hole.
2. Avoid the temptation to crane your neck up as you come out of the hole like you do beginning on the third rep. Keep your head and gaze in the same position throughout the rep. Your head position and gaze is a little too far down to begin with though.
3. You are too loose overall. Take a deep breath before each rep and stay tight the entire time even when you are pausing between reps.
4. I think your bar position is a little too low, but I can't tell for sure without a view from behind.

Good luck at your first meet!

Eddie Paz
11-07-2012, 08:47 PM
Thanks Tamara, but I think I am done for the immediate future, at the very least until I have a coach who can work with me.

Tamara Reynolds
11-08-2012, 03:51 AM
Thanks Tamara, but I think I am done for the immediate future, at the very least until I have a coach who can work with me.

Definitely post a high bar squat form check once you switch! That's why the internet is awesome. You have people who can coach you online even if you don't have a coach close to you.

Eddie Paz
11-08-2012, 04:58 AM
Will do - squat day tomorrow.

Actually a little embarrassed, I didn't realise it until I just went to do some more reading of Olympic Lifting, but I was just up to the part where Greg discusses low bar vs high. In a lot of detail. :o

I won't post any more questions until I finish it.. will post the form check though :)

Eddie Paz
11-09-2012, 03:38 AM

My first high bar squat in a while and i just couldnt get my body into the correct position... i wonder if I ever did?

I did this at 80kg to try to work at my form, a bad decision I think because it was too heavy to really push my body back, and not heavy enough to feel like a solid lift.

So I need to get my body more vertical. Other than the obvious
- Practice
- Get a set of shoes with a higher heel

Any tips? Anything else I should be doing?

Eddie Paz
11-12-2012, 05:11 PM

Okay, this is after a weekend of me doing bodyweight exercises to fix my stupid posture in the squat.

(Sorry for the crap angle, someone was getting their pump on with the leg press, where i usually put the camera)

Well it's a definite improvement.. I read Greg's book and compare it side on to the girl with just the bar and it is obvious that mine is not perfect. But then, compared to some of the other pictures mine looks comparable. I dunno... it is very hard to teach yourself these things.

Happy for any opinions.

Greg Everett
11-13-2012, 02:04 PM
Looks pretty good.

Don't expect to look exactly like anyone else - your proportions will dictate what you look like in that bottom position, and because you have really long legs, you're not going to look like the photos in my book no matter what.

But the position is good and your movement in and out of the bottom is good. Just keep training it now.

john arthor
01-04-2013, 09:41 PM
Don't slow down before you explode.Engage the lats more to push the bar all the way into the hips.You also simply need to be more aggressive with your finish and pull under.