Squat Foirm

Charles Johnson · 05-10-2007, 01:00 PM

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.

http://www.youtube.com/watch?v=jnMmAe641VI

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

Charles,
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 (http://www.powerathletesmag.com/pages/roadrage.htm) 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:

http://www.youtube.com/watch?v=31z5DR9P1kw

Dave Van Skike · 05-10-2007, 01:37 PM

Quote:

Originally Posted by Steve Shafley

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:

http://www.youtube.com/watch?v=31z5DR9P1kw

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.