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Old 05-09-2010, 02:15 AM   #1
Rolf Mei▀ner
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Default Squat - form check

I'm pretty new to weightlifting! And in my gym are only guys who are doing other types of squats. So it would be very cool if you can take a look at my squat.

In my opinion it looks like my core is to weak. So i'm loosing it in the bottom and shifting to much forward.

http://vimeo.com/11379177


Would be very cool to hear from you how to improve my squat.

These are only 40kg and 60kg. Front Squatting and OHS feels much easier at that weight. So i'm very weak at back squatting. If i'm going heavier, i lean forward.... So it becomes more like a good morning than a squat.

Thanks in advance for the help....


Cheers,
Rolf from Germany

PS if something is not clear, because of my english, feel free to ask! :-)
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Old 05-09-2010, 07:39 AM   #2
Brian DeGennaro
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It looks as if when you squat you are just letting yourself "go" a little bit and allowing your back to do some of the movement. When you set up for the squat, even before you descend, take a big breath of air into your stomach and puff up your chest. Squeeze your back muscles and just focus on using your legs to sit down and stand up.
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Old 05-09-2010, 11:24 AM   #3
Kevin Shaughnessy
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Your right, your knees are coming forward at the bottom. I know of two fixes for that. The first is using a Terribly Usefull Block Of Wood, aka a block of wood thats as high as your knees. You place it a bit in front of your toes and try to squat without knocking it over. The second fix is to lift your toes off the ground when you squat, forcing you to stay on your heels.
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Old 05-09-2010, 12:26 PM   #4
Dave Van Skike
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overall looks fine. you've got long femurs. with that stance, your knees need to come forward. is what it is. remember to keep that upper back tight and your low low back will follow suit. you might try toeing out just a little to open your stance and see if that is more intuitive.
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Old 05-09-2010, 12:46 PM   #5
Rolf Mei▀ner
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Thanks a lot for taking the time to watch and reply!
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Old 05-10-2010, 10:59 AM   #6
Robert Callahan
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Quote:
Originally Posted by Dave Van Skike View Post
overall looks fine. you've got long femurs. with that stance, your knees need to come forward. is what it is. remember to keep that upper back tight and your low low back will follow suit. you might try toeing out just a little to open your stance and see if that is more intuitive.
Agree with this.

Also try to push the weight to the outsides of your feet. Keeping the pressure on the outsides of the feet will help keep your knees out to the sides, which is particularly important for folks with legs as long as yours
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Old 05-11-2010, 06:01 PM   #7
Denver Buchanan
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We have a similar build. I'm 6'1" with fairly long limbs.

I also have to get my knees wide and out in order to squat down efficiently. People are usually commenting on how wide my knees go, or how far out they drift. But in my defense, there's nowhere else for them to go!

As said above, the only thing I notice is that sometimes you get a little "loose" in the bottom position. Stay tight and upright. Keep up the good work.
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Old 05-11-2010, 11:09 PM   #8
Rolf Mei▀ner
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Yesterday, is spent a lot of time, trying to work on all the points.
Focus on a tight upper body helps a lot. With toes a little out, i can squat with a more upright torso, without starting to lean forward! (or starting with my hips).
Plus im an Inch deeper without getting loose in the bottom!

I still keep the weights light, to work on form! (60kg)

I'll try to tape my squats another time and post it here!

Thanks again for all the help.
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Old 05-12-2010, 09:03 AM   #9
Dave Van Skike
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Rolf. I would encourage you NOT to keep the weights light. I would encourage you to work up a max set of 5 over the next few weeks (the heaviest set you can do for five with decent form) and then do as many triples and doubles with that weight as you can cleanly over the next 5-10 workouts, adding weight when it makes sense to. the reps ands sets do not matter, there a dozen or so logical ways to progress.... but it amounts to squatting enough to trigger adaptation at a weight that is heavy for you.


If you really want to clean up your squat..., work up to that same number (80%-ish) for a single, everyday maybe even twice a day if your able. within a week you will know how to unrack and squat a weight that is heavy for you.

you want to learn to squat a 200kg bar, you already know how to squat a 60kg bar.
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Old 06-03-2010, 01:25 PM   #10
Rolf Mei▀ner
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HI,

over the past weeks i did a lot of 5x5s BackSquats. Today i got some of them on video. Not my best day, because my hips are very tight.
But i think i improved a lot, so thanks again for all the help.

http://vimeo.com/12272818
60 up to 72,5kg, my 5 RM is ~75kg

cheers,
rolf
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