CrossFit Discussion Board  

Go Back   CrossFit Discussion Board > CrossFit Forum > Digital Coaching
CrossFit Home Forum Site Rules CrossFit FAQ Search Today's Posts Mark Forums Read

Digital Coaching Post pictures or movies for critique and coaching

Reply
 
Thread Tools
Old 06-14-2011, 10:45 AM   #1
Michael Dowling
Member Michael Dowling is offline
 
Profile:
Join Date: Jan 2011
Location: Goshen  NY
Posts: 733
back squat form check

i'm on week 13 of 70's big and today my work set was 285 5 X 3. i think in the last couple of weeks i'm short changing myself on depth because of the weight. i tend to round my lower back if i'm not really trying to avoid it and at this weight i think i'm just not going as low as i was when the weight was 265 for example out of fear of rounding my back. anyway please critique these squats for me so i can adjust accordingly. Thanks!


set 1 - 285
http://www.youtube.com/watch?v=AZl4z35elj0 (wfs)

set 2 - 285
http://www.youtube.com/watch?v=532IT6jM6e8 (wfs)

set 3 - 285
http://www.youtube.com/watch?v=j0hhjebdMyI (wfs)
__________________
LOG

Last edited by Michael Dowling : 06-14-2011 at 10:52 AM.
  Reply With Quote
Old 06-14-2011, 11:50 AM   #2
Robert Fabsik
Member Robert Fabsik is offline
 
Profile:
Join Date: Sep 2010
Location: Kildeer  IL
Posts: 2,233
Re: back squat form check

They are high and some of 'em were really high.

You take 8-10 steps out of the rack. I wonder if it would save you some energy and solidify your setup if you only had to take 2-4 steps out.

I noticed especially on your first set that your knees were drifting in when you squatted up. So really push the knees out all the time--on the way down and on the way up. This in itself might make depth easier without bothering your back.

Since you are doing 70's big and they are SS fans, you might want to keep your head looking slightly down to get that bigger hip drive. I noticed when I look more down, I feel more set in my hips and lower back. This also might help with rounding of the lower back.
  Reply With Quote
Old 06-14-2011, 02:11 PM   #3
Andrew G. Greenberg
Member Andrew G. Greenberg is offline
 
Andrew G. Greenberg's Avatar
 
Profile:
Join Date: Feb 2006
Location: Charlotte  NC
Posts: 623
Re: back squat form check

Pretty good squats, just a bit high.
  Reply With Quote
Old 06-14-2011, 05:12 PM   #4
Michael Dowling
Member Michael Dowling is offline
 
Profile:
Join Date: Jan 2011
Location: Goshen  NY
Posts: 733
Re: back squat form check

Quote:
Originally Posted by Robert Fabsik
you take 8-10 steps out of the rack. I wonder if it would save you some energy and solidify your setup if you only had to take 2-4 back.
i typically don't go that far back in the rack, but i did just for the videos, so i took a few extra steps. also the rack is a little weird if you don't come straight back perfect the weights hit, i almost dumped one of the heavier warmup sets so i was a bit gun-shy to come back with more authority.

as for the head i always forget it, once i feel like i have to power out of the hole the head seems to come up.

i gotta get a bit lower on these, i'm glad i video taped them, but the camera is low and looking up so it's tough to gauge how low i'm really going. maybe i'll take a profile video on friday with the 290 5 x 3.

thanks for the replies, i have no coach and can't afford one right now so i have to figure this stuff out on my own.
__________________
LOG
  Reply With Quote
Old 06-14-2011, 07:43 PM   #5
Troy Becker
Member Troy Becker is offline
 
Profile:
Join Date: Apr 2009
Location: Reno  NV
Posts: 1,118
Re: back squat form check

Not deep enough
  Reply With Quote
Old 06-17-2011, 07:07 AM   #6
Michael Dowling
Member Michael Dowling is offline
 
Profile:
Join Date: Jan 2011
Location: Goshen  NY
Posts: 733
Re: back squat form check

i was in the gym early this AM and it was all around a terrible day but i took two more videos. first is a 225 warmup, the second my first set on 290 5 X 3, i think the third rep is quite high still, probably all are still high, anyway i failed on the third set so i think i'll either reset the weight or try again on monday. i lifted at like 6:00 AM on an empty stomach and failed on squats and bench today, EVERYTHING felt heavy today.

225 warmup, this one is lower but you can see the butt wink starting.

http://www.youtube.com/watch?v=Xt5FFUhFihM (WFS)

290 5 X 3 set 1: this is basically as low as i can go without butt wink (minus third rep that was just high)
http://www.youtube.com/watch?v=AUpHCTSPvmY (WFS)

i think i need thicker shorts, those are pretty thin, leave little to the imagination, kind of embarassing...
__________________
LOG

Last edited by Michael Dowling : 06-17-2011 at 07:14 AM.
  Reply With Quote
Old 06-17-2011, 09:17 AM   #7
Robert Fabsik
Member Robert Fabsik is offline
 
Profile:
Join Date: Sep 2010
Location: Kildeer  IL
Posts: 2,233
Re: back squat form check

Much more wink on the 225 then then 290. From that angle, on the 290, they still looked a little high. Is there a way to get a side angle on one set and then keep your current angle on another.

If you can go a tad deeper, I think you'd be in better shape and I wouldn't worry about the wink if it looks like your 290 set.

I wonder if on the lighter weight you don't use your glutes/and hams as much so you lose pelvic position allowing your butt to drop down. When you have a heavier weight, you can't rely on your quads to get it all up, so then the glutes and hams help, which then places your hips and butt in a better position.
  Reply With Quote
Old 06-17-2011, 09:44 AM   #8
Michael Dowling
Member Michael Dowling is offline
 
Profile:
Join Date: Jan 2011
Location: Goshen  NY
Posts: 733
Re: back squat form check

this is my last set on the 5 X 3 that i failed on from the side:

290 set 3 - FAIL:

http://www.youtube.com/watch?v=dzs5n3at7YI

i was reluctant to post it because i look fat as s**t, i'm not a swimsuit model and that's fine but that belt and blowing against it isn't doing me any favors either.
__________________
LOG
  Reply With Quote
Old 06-17-2011, 09:52 AM   #9
Chris Walls
Affiliate Chris Walls is offline
 
Chris Walls's Avatar
 
Profile:
Join Date: Apr 2007
Location: North Battleford  SK Canada
Posts: 1,722
Re: back squat form check

You're not sitting back, you're not getting any hip drive, you're not getting a good stretch reflex/bounce out of the hole, and your knees are coming way forward at the bottom, causing the bar to come forward of the toes which is probably resulting in your low back pain... not whatever "butt wink" you're seeing.

Just one guy's opinion tho.
__________________
Accept no excuses, only results
CrossFit North Battleford
  Reply With Quote
Old 06-17-2011, 10:08 AM   #10
Joshua Straiton
Member Joshua Straiton is offline
 
Joshua Straiton's Avatar
 
Profile:
Join Date: Nov 2010
Location: Danbury  CT
Posts: 346
Re: back squat form check

Quote:
Originally Posted by Robert Fabsik View Post
Much more wink on the 225 then then 290. From that angle, on the 290, they still looked a little high. Is there a way to get a side angle on one set and then keep your current angle on another.

If you can go a tad deeper, I think you'd be in better shape and I wouldn't worry about the wink if it looks like your 290 set.

I wonder if on the lighter weight you don't use your glutes/and hams as much so you lose pelvic position allowing your butt to drop down. When you have a heavier weight, you can't rely on your quads to get it all up, so then the glutes and hams help, which then places your hips and butt in a better position.
^
Agreed. Don't worry too much about a butt wink. Just get down into a full squat and as you get stronger your back will set itself into place. Just always fight against surrendering your lower lumbar, but in reality, the only way to get better at squatting deeper is to squat deeper. It will be impossible to get rid of your butt wink (not a big deal anyway) if you don't push your range of motion on every squat.
  Reply With Quote
Reply


Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is Off
HTML code is Off
Forum Jump

Similar Threads
Thread Thread Starter Forum Replies Last Post
Form check help: Back Squat/Front Squat/Deadlift/Overhead Press Daniel Frankel Digital Coaching 28 03-31-2011 12:26 PM
Back Squat Form Check Brett Emil Digital Coaching 9 05-23-2009 07:17 PM
Back squat form check Jennifer Ellington Digital Coaching 8 02-18-2009 06:52 AM
Back Squat form check Paul Kudela Exercises 28 10-02-2008 02:46 PM
Back Squat form check Paul Kudela Exercises 1 09-27-2008 03:08 PM


All times are GMT -7. The time now is 08:36 AM.


Powered by vBulletin® Version 3.6.8
Copyright ©2000 - 2018, Jelsoft Enterprises Ltd.
CrossFit is a registered trademark of CrossFit Inc.