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Old 02-19-2011, 10:52 AM   #1
Brian Gregory
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Back Squat critique

I am looking for any tips / advice to help keep me advancing my 3x5 back squat. I follow CFFB and have began to hit a wall lately, so figured I'd post and see what advice I might get. Thanks in advance.

http://www.vimeo.com/20080829
http://www.vimeo.com/20081979
http://www.vimeo.com/20082921

All links are safe
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Old 02-19-2011, 12:05 PM   #2
Joshua Gritton
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Re: Back Squat critique

Not an expert but whenever you finish your squat it looks like you kinda lose tightness in your back and core. Might just be a result of the belt which I have no experience using but just something I saw.

Other than that looks decently solid and an impressive weight.
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Old 02-19-2011, 12:37 PM   #3
Matt Payne
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Re: Back Squat critique

From the camera angle it looks like you may be a bit short on depth....other wise nice work!
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Old 02-19-2011, 10:21 PM   #4
Robert Fabsik
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Re: Back Squat critique

First, your gym kicks butt. Love the stag heads and looks like a solid rack. I imagine it didn't run you too much, but looks solid.

In regards to the squat, I'd agree with Max, you are a little high. I think you really only need a couple more inches, but in your mind when squatting it might feel like a 1/2 foot deeper.

I think if you push you knees out more, it will be easier for your to get the depth.

I was also wondering if you are falling a little forward on your toes. Maybe on some of your warmups, try squatting while pulling your toes off the ground.

Overall, great work.
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Old 02-20-2011, 12:05 AM   #5
Daniel Frankel
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Re: Back Squat critique

it looks like your butt goes up first (by the slightest amount), followed by your upper back/chest, which i would think is creating more work. my advice is to work on driving up from the bottom, while keeping your chest out/up

maybe think of it as hyperextending your chest out, although in reality you dont want to hyper extend it, just to push it out, but thinking of hyperextending it may help to correct it
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Old 02-20-2011, 12:16 AM   #6
Ian Nigh
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Re: Back Squat critique

depth was fine on the first set, but got shallow as you became tired.
Solid work in any case, 10kg above my current 5RM

The "big chest, knees out" comments are good, both of these should help with keeping the weight from moving forward.

Awesome settup BTW!
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Old 02-20-2011, 05:46 AM   #7
Brian Gregory
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Re: Back Squat critique

Thanks for the comments guys.

As far as depth, I have recently tried to not go as deep. Believe it or not I felt like my depth was definitely holding me back from adding 10lbs a week to my squat, i was previously squatting WAY below parallel. With the digital camera I was using, I paused and looked in slow motion and it seems my hip crease is going below the top of my knee, maybe not.

I feel like when I fail my core does start to give and I do come on my toes a little.

Appreciate the props on the gym, it definitely has been getting the job done for 3+ yrs.

I may post again on my next squat day, from a different angle.
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Old 02-20-2011, 07:01 AM   #8
Boris Bachmann
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Re: Back Squat critique

The general cues I use are: "Head Up", "Chest Out", "Stomach Tight", "Back Tight", "Drive Through Heel" and these correct a lot of issues and get most people through their sticking points.

Look at your last video again and watch only your head position relative to the rack as you descend and rise. I'd guess if you had someone next to you yelling either "HEAD UP, UP, UP!!!" or "DRIVE THROUGH HEEL! HEEL!" while you were lifting, you'd probably make those lifts.

Just as an aside, I think it's not a good thing to make a habit of missing lifts in practice.
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Old 02-20-2011, 07:37 AM   #9
Brian Gregory
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Re: Back Squat critique

Boris,

Thanks for the feedback. I do agree that someone yelling at me helps tremendously, I just don't always have that available.
As far as missing lifts, I believe that missing (some) reps has helped me to find just how far I can push through a lift before I actually fail. I feel that failing has only helped, not hurt, so far. It gives me more incentive to nail the weight next time.
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Old 02-20-2011, 08:57 AM   #10
Troy Becker
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Re: Back Squat critique

Looked the tiniest bit shallow to me, and sometimes the butt rose before the chest just a little bit on the first set (only one I watched). Not at all bad though, and an impressive weight.

I love your set up, how exactly did you make that squat rack?
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