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Charles Johnson 05-10-2007 01:00 PM

Squat Foirm
Hi guys Im trying to squat as described in Starting Strength, could anyone here please comment on my form and offer any tips. thanks in advance.

Ive been told I am leg pressing and this is my attept to fix it. So how does it look!!

Garrett Smith 05-10-2007 01:19 PM

It would appear that you're doing a "high bar" position on your back. Need to get that bar lower, across your rear delts and scapulae. Re-read the part about bar position.

Pull yourself down into the squat. Doing some wall squats, described decently here ( will help. I personally do mine in my proper back squat stance (the "land" stance per Coach B), reaching between my legs for the floor with only my arms, and my toes are 1-2 inches away from the wall. Doing some knees-to-elbows prior to the wall squats will also help wake up your hip flexors so you'll know when you're really using them.

Chest out (forward), butt out (backward).

All in all, not really bad, it just needs some tweaking.

Steve Shafley 05-10-2007 01:30 PM

It's just a lot of things vaguely off. Nothing jumps out, and nothing that's not fixable with some work. Garrett's suggestions are good.

BTW, here's a vid of me doing a face-the-wall squat, if you need a visual aid:

Dave Van Skike 05-10-2007 01:37 PM


Originally Posted by Steve Shafley (Post 11398)
It's just a lot of things vaguely off. Nothing jumps out, and nothing that's not fixable with some work. Garrett's suggestions are good.

BTW, here's a vid of me doing a face-the-wall squat, if you need a visual aid:

I love these.

I use overhead "face the wall" squats with broomstick to warm up and get all the bits talking to each other.

Derek Simonds 05-10-2007 01:51 PM

Shaf thanks for the video of the wall squats. As soon as I saw it I jumped out of my chair went to the only clear wall at our office and started squatting.

What is the wall squat actually ingraining? Is it to lead with the butt backward, to get the hip flexors firing, all the above?

I did them reaching for the ground like Shaf in the video and arms over head like the guy Garret posted. I didn't notice a significant difference either way. I am definitely going to incorporate them into my warm up.

Garrett Smith 05-10-2007 06:42 PM

Nice demo, Shaf.

I don't use any extra weight, so I'm a tad further from the wall that he is when I do them...all in all that's what mine look like too. Later in the warmup I do my PVC OHS.

Derek, the wall squats are mainly to get your butt going back, which then necessitates the firing of your hip flexors to maintain your lumbar curve, so your nose doesn't go through the wall. It also helps emphasize the balance towards the heels and makes you keep your chest out. Basically, it teaches you a proper squat or you won't be able to do it anywhere near a wall without MAJOR form lapses...

Charles Johnson 05-11-2007 01:05 AM

Hi guys Thanks alot for the help. I will be honest here Im struggling to get this Squat Form thing down pat!!

Garrett good observation mate!! I have watched that video a hundred times and didnt pick up that the bar was drifting up on me.I tried tonight to get it lower down, and my upper back and shoulders were truly hammered!! I am always stiff in the shoulder are aswell (probably from years before of bad bench form and behind the neck presses!!) so if anyone knows where I can find a good stretching routine to get some flexability and ROM back in them Id be forever in your debt.

Thanks for all the replies guys I will upload a new vid soon and we will see if Im any better.

Charles Johnson 05-11-2007 02:14 AM

LOL I just noticed the Flexability and stretching section here!! Sorry Im a NEWB to this forum! Ill take a look there to see if I can find some good info.

Charles Johnson 05-30-2007 05:53 PM

Hello everybody Ive been working on the squat form diligently since last post and I am hoping some good progress has been made! I have been trying to get the bar lower on my rear delts and scalpula, but I must admit it is a challange for me.My shoulders and upper back are still quite tight despite daily stretching, you will see me figit a little with the weights on my back trying to keep the bar low, I will get there though!! I also practiced some wall squats as suggested.Here is the link

Is there any other coaching ques you guys could suggest for me? Is my hip drive ok?, does this look like the form described in starting strength by Mark Rippetoe? thanks in advance for your time people!!

Derek Simonds 05-31-2007 05:19 AM

Definitely looking better. I will let the coaches comment.

It looks like you have a generator sitting in the foreground of the shot, are you down here in hurricane land (FL)?

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