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Old 09-15-2008, 07:51 AM   #1
ryan mac
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Join Date: May 2008
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Default Squat form check

As I continue to progress on SS, I want to make sure the squat is looking good. The only complaint I have at this point is some slight "arthritic type" soreness in the knees and ankles in the mornings. I do NOT have any pain or irritation during the squats themselves. I am hoping/assuming that its just because my body is new to this depth and heavy (for me) weights.

I'm not doing a ton of weight, but I can say that I have made linear progressions and I hope to keep them going through the end of the year. My main difficulty seems to be shortly after getting out of the hole.

Any advice or tips is appreciated. Also, I wanted to post this on Strengthmill for Ripp, but my login won't give me access to post for some reason. I guess I need to email their admin.

http://www.youtube.com/watch?v=Mz76A8fMIVo


Ryan
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Old 09-15-2008, 09:54 AM   #2
Dave Van Skike
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Quote:
Originally Posted by ryan mac View Post
As I continue to progress on SS, I want to make sure the squat is looking good. The only complaint I have at this point is some slight "arthritic type" soreness in the knees and ankles in the mornings. I do NOT have any pain or irritation during the squats themselves. I am hoping/assuming that its just because my body is new to this depth and heavy (for me) weights.

I'm not doing a ton of weight, but I can say that I have made linear progressions and I hope to keep them going through the end of the year. My main difficulty seems to be shortly after getting out of the hole.

Any advice or tips is appreciated. Also, I wanted to post this on Strengthmill for Ripp, but my login won't give me access to post for some reason. I guess I need to email their admin.

http://www.youtube.com/watch?v=Mz76A8fMIVo


Ryan
doesn't look too bad to me. coupel cues for your stickign point

Chest up. Elbows. remember to lock it out at the top.

you don't look super comfortable with that medium low bar style. if you're going to run that lower bar, you might go a leeeetle wider and a leeeetle more flare. and then more sitting back. you might fiddle with a higher bar position if you are going to squat narrowish and deep.
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Old 09-15-2008, 10:33 AM   #3
ryan mac
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Originally Posted by Dave Van Skike View Post
doesn't look too bad to me. coupel cues for your stickign point

Chest up. Elbows. remember to lock it out at the top.
I will work on locking out every rep.

Quote:
Originally Posted by Dave Van Skike View Post
you don't look super comfortable with that medium low bar style. if you're going to run that lower bar, you might go a leeeetle wider and a leeeetle more flare.
Are you referring to wider hands or wider stance?


Quote:
Originally Posted by Dave Van Skike View Post
and then more sitting back. you might fiddle with a higher bar position if you are going to squat narrowish and deep.
This makes me think you are saying my stance is narrow. How wide should it be? Just wider? I have another video that might show the stance a little more clearly. Here



The idea, is to be doing low bar squats. In fact, the very first angle is my "normal" bar position. The remaining sets/reps were done in a lower bar position. Trying to get to where Ripp recommends, juts below the bony spine of the scapula. Of course, that causes pain in my shoulder due to flexibility issues. But I feel like it's been easier to squat since moving the bar down the extra 1" or so.

Thanks for looking.
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Old 09-15-2008, 10:48 AM   #4
Dave Van Skike
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to discomfort looks liek you're havign a hard time getting your hip drive when it's heavy, that's pretty common but you could try moving the feet out a little to see if you get better hip drive.

there is no "should" in my mind WRT to low bar vs. high bar. Rippatoe's baseline squat stance is a very neutral, mid-width stance and it works for a pretty much everybody. You appear to have longish legs and what's more, long femurs. If you are going to run a lower bar style squat, you might need to go a little wider to feel comfortable, I don't mean double ply squat gear wide, just slightly wider than you are now. if the upper back bar positon is working for you just play with the foot postion a little, try some box squats to a low box (below parrallel) but no where near as low as you're going now) to find if a wider stance will work for you...if not no big deal.

I too have screwy geometry for squatting and am just used to a narrower stance like you are running.
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Old 09-15-2008, 11:03 AM   #5
ryan mac
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Originally Posted by Dave Van Skike View Post
to discomfort looks liek you're havign a hard time getting your hip drive when it's heavy, that's pretty common but you could try moving the feet out a little to see if you get better hip drive.

there is no "should" in my mind WRT to low bar vs. high bar. Rippatoe's baseline squat stance is a very neutral, mid-width stance and it works for a pretty much everybody. You appear to have longish legs and what's more, long femurs. If you are going to run a lower bar style squat, you might need to go a little wider to feel comfortable, I don't mean double ply squat gear wide, just slightly wider than you are now. if the upper back bar positon is working for you just play with the foot postion a little, try some box squats to a low box (below parrallel) but no where near as low as you're going now) to find if a wider stance will work for you...if not no big deal.

I too have screwy geometry for squatting and am just used to a narrower stance like you are running.

Brilliant. I'll work the foot position a bit to see what I learn.
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Old 09-15-2008, 01:53 PM   #6
Arden Cogar Jr.
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I watched the first 15 seconds of the video. Beyond what Dave has written above, I'd like to see you start with your hips under the bar.

right now, you're set up leanign forward, with the bar over the front of your feet. Not a good position. You need to bring those hips in line with the bar which should be in line with your feet.

Your first move is ass back, like you're doing.

It might help with your spinal lardosis - arch - if you start out that way with your chest out as Dave has recommended.

Keep up the Good work.

All the best,
arden
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Old 09-15-2008, 02:50 PM   #7
Dave Van Skike
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good eye. that's what i'm talking about with the lock out. start there and see where it get's you, you might find that littel tweak goes a long way towards gettign a strong break with the hips back.....
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