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-   -   Back Squat Form Check (http://board.crossfit.com/showthread.php?t=62497)

Nate Napolitano 10-26-2010 05:02 AM

Back Squat Form Check
 
3 x 210
http://www.vimeo.com/16195967

3 x 215
http://www.vimeo.com/16196001

My PR is around 260 but its been a huge struggle for me with squats lately. I hate it. I feel like a lot of the time I'm constantly getting stuck in the bottom and not being able to explode up. The depth on the last squat at 215 is a little suspect but other than that, any constructive criticisms or tips would be greatly, greatly appreciated. Thanks

Matt Lindsey 10-26-2010 09:37 AM

Re: Back Squat Form Check
 
Tighten your belt!! It should be gut hurtin tight.

Sean Dunston 10-26-2010 11:46 AM

Re: Back Squat Form Check
 
While I disagree that the belt should be "gut hurtin" tight - from the video it is evident that your belt is not nearly tight enough to give you any benefit because you were so easily able to adjust it's level on your belly.

Yes, your depth on the 3rd rep at 215# was not adequate.

Try to keep your chest a little higher and keep a neutral gaze ahead of you. You collapse a bit at the bottom of your squat.

If you have problems "getting out of the hole" then I suggest you incorporate box squats. They will require you to fully release at the bottom when you sit on the box, then re-tighten and explode out of the hole.

adam adkins 10-26-2010 12:16 PM

Re: Back Squat Form Check
 
Everything needs to be tighter - including your belt.

Nate Napolitano 10-26-2010 05:50 PM

Re: Back Squat Form Check
 
Quote:

Originally Posted by Sean Dunston (Post 860175)
While I disagree that the belt should be "gut hurtin" tight - from the video it is evident that your belt is not nearly tight enough to give you any benefit because you were so easily able to adjust it's level on your belly.

Yes, your depth on the 3rd rep at 215# was not adequate.

Try to keep your chest a little higher and keep a neutral gaze ahead of you. You collapse a bit at the bottom of your squat.

If you have problems "getting out of the hole" then I suggest you incorporate box squats. They will require you to fully release at the bottom when you sit on the box, then re-tighten and explode out of the hole.

Sean, I've done box squats before but they were with my coach who I no longer have since I'm away at school. What percentages should I be using for them? Also would I just go with a normal 5x5/3x5/5x3 or similar rep scheme?

Robert Callahan 10-26-2010 09:33 PM

Re: Back Squat Form Check
 
Quote:

Originally Posted by Nate Napolitano (Post 860300)
Sean, I've done box squats before but they were with my coach who I no longer have since I'm away at school. What percentages should I be using for them? Also would I just go with a normal 5x5/3x5/5x3 or similar rep scheme?

What is your height and weight?

Cause typically for the weights you are handling I would say that box squatting may be a little more advanced than you need.

More likely you are not getting adequate recovery at school (ie not enough sleep, not enough food, too much alcohol, etc) and this is adversely effecting you.

Nate Napolitano 10-26-2010 10:40 PM

Re: Back Squat Form Check
 
Quote:

Originally Posted by Robert Callahan (Post 860365)
What is your height and weight?

Cause typically for the weights you are handling I would say that box squatting may be a little more advanced than you need.

More likely you are not getting adequate recovery at school (ie not enough sleep, not enough food, too much alcohol, etc) and this is adversely effecting you.

I am 5'7 165# with around 7-9% bodyfat. I know for a fact that I'm not getting enough sleep (7-8 hours or beyond is a luxury) and the quality and amount of food that I'm consuming is also much less than it was in the summer at home where I was training 5-10 times a week, setting PR's, and generally moving a lot of weight.


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