Posted On:6/15/2008 10:51pm
Style: Wu Style TCC + BJJ
Took a quick look at the squats. I see four main issues that manifest in pretty much all your reps:
1. Going down, your knees seem to translate forward somewhat -- it's hard for me to tell without a profile shot, though
2. You're engaging you're gluteals late every time. You actually start upward by straightening your knees and then -- about halfway up -- bringing your hips forward. That's why there's a lag midway through the second concentric portion of each rep. I think we've talked about glute weakness before, so this shouldn't be a surprise.
3. You're not forcing your knees out enough on the way up and they're buckling inward.
4. Most problematic is that you're showing a fair bit of rounding in both the lumbar and thoracic portions of your spine. If you're wondering why you've had back pain, this is probably it. Your legs are plenty strong, but your back isn't up to carrying this much weight with a neutral spine. This may simply be a motor patterning thing, but I strongly suggest that you ease up on the weight until you can maintain a neutral spine pain-free and belt-free.
In reference to the comments other posters have made, I think that your angle of approach is partially because of where you're holding the bar. The result is gravity pulling the weight forward somewhat on the way up. The primary cause is -- again -- glute activation from the bottom and thoracic spine extension, but these issues are compounded by the weight moving very slightly on you and the corrections you need to make to catch it. I would suggest an O lift-style hold up front (even if it's strap-assisted) to deal with this.
As far as having the feet parallel, not a big deal as long as your knees are tracking through the centre of your feet -- whatever direction they may be traveling. You look like you may be going a bit wide with your knees, but it's tough for me to tell from the angle. I get the sense that you'd be more comfortable with a wider stance.
Bang Fitness: Personal Training in Toronto
Last edited by Bang!; 6/25/2008 12:36pm at .
Posted On:6/15/2008 11:27pm
Style: Crappling (BJJ Hiatus)
Originally Posted by Razamataz
Dude, your ass looks ripped! (no homo)
Coming from the guy who's avatar says "I'm coming to **** you in the butt!" gave me lulz. Oh, and Em, your form looks great to me. Better than mine, but I'm a squat noob.
Posted On:6/16/2008 9:20am
Style: TKD, BJJ, MMA
When I said parallel I meant both facing foward and in line with one another. Though Repulsive Monkey seems to have that piece of advice covered. I do agree that widening your stance just a little might help.
Posted On:6/16/2008 12:29pm
RM, thanks for the tips. I'll review my form and see if I can fix some of the issues.
You're a scrapper, I like that."-Ronin69
and good morning to you too
Posted On:6/16/2008 1:57pm
I saw number #3, but missed the rest...
FYI - you can post vids on Rips forum for form critiquing.
You can't make people smarter. You can expose them to information, but your responsibility stops there.
Posted On:6/16/2008 3:12pm
I'm already a member of enough forums as it is =P
King of the Impossible
Posted On:6/16/2008 7:17pm
I have nothing to contribute really, but kick ass on the Chrono Cross music.
Posted On:6/16/2008 7:44pm
My mixed CDs from high school are awesome.
Posted On:6/16/2008 7:59pm
Style: BJJ, Judo
is there any advantage to doing front squats over back squats? also, is a front squat the same thing as a 'zercher' squat?
btw, love the chains! looks hell METTAAAAALLLLL!!!!!
Posted On:6/16/2008 8:04pm
There's never really an advantage to doing an exercise OVEr the other, but the front squat places emphasis on the quads moreso than the posterior chain. It's more beneficial in the development of olympic movements, whereas the backsquat carries over better to powerlifting, but both will benefit each other.
With a zercher squat, the weight is carried in the crook of your elbow, rather than up on the collar bone. Similar movements, but the Zercher has more carryover to the deadlift and conan's wheel.
The chains are awesome, I can't wait to see how they benefit my gains.
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