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-   -   Squat form check. Please help. (http://www.catalystathletics.com/forum/showthread.php?t=7302)

Andre Barbosa 02-12-2014 08:11 PM

Squat form check. Please help.
Been trying to learn as much as I can on how to squat from articles, youtube and books this is what I got so far video below. Please Help and critique. Thanks!

Javier Sanjuan 02-13-2014 02:59 AM


I think those are good squats.

The slight "butt wink" will go away with time as you increase your flexibility and continue to learn to keep your entire lower body tight (erectors, trunk, hips, and legs). Think of really using your legs on the descent and pushing against your gut when you take that deep breath in. I cue people to "make yourself fat" when taking in their air -- it seems to help with understanding the feeling of pressing against your stomach to create a brace for your trunk. When you do this, the last piece that will inflate with the last bit of air is your chest. Some pause squats, where you MUST maintain control and tightness in order to succeed, will help you with this as well.

Also, try to point your elbows a little more downward; sending them back and and up doesn't necessarily keep your back tight. Instead, it will push your chest forward and down, creating unnecessary strain on the back, and an increased possibility that you'll round the back.

Keep up the great work!


Andre Barbosa 02-13-2014 08:12 AM

Thanks Javier.

What are some things I can do to increase my flexibility and when should I do them? Also I am already incorporating the barbell on the end of quads while in the bottom squat position to help with ankle mobility. I do this as a warm up before I squat. My goal is to get a very solid squat while the weights are low so in the future I can squat injury free and squat as heavy as I possibly can with good form. Again Thank you.

Javier Sanjuan 02-13-2014 11:25 AM


The drills you're working on seem to be helping. I'm not sure what you looked like before, you look to have a level of comfortability when squatting. You're doing right by also squatting according to your limitations because, in my opinion, you don't get the necessarily flexibility for squatting without actually squatting with some weight on the bar. That doesn't mean to go heavy (like you mentioned), but you need to be able to feel the movement you're trying to get better at so you know where you need to address your mobility efforts.

Hope that helps,

Andre Barbosa 02-13-2014 11:38 AM

Well I am going to keep doing what I have been and keep taking videos of myself to monitor my progress. Thanks for your help. I really appreciate it.

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