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Old 05-16-2009, 04:57 PM   #1
Andy Gann
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Back Squat Form Check Please ....

Ok - I'm going to start slowly building up my squat to 5RM = 250.

I have noticed that I lead the ascent with the butt maybe a little too much as I end up with a slight good morning in some of my reps.

I believe that I hit good depth, knees don't slide forward at the bottom, etc ... What cues will help keep my hip angle consistent as I hit bottom and come up?

Or is there something else wrong that I don't see?

WFS
http://vimeo.com/4684119
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Old 05-16-2009, 07:41 PM   #2
Michael Pilhofer
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Re: Back Squat Form Check Please ....

Hey Andy,

Overall think about keeping your chin down more...it seems you are looking to forward/straight ahead to me.

Shove those knees out at the bottom and while you come up. Keep TIGHT at the bottom.

See if you can bring your hands/grip in and use your elbows "UP" to help keep your chest up.

You want HIP DRIVE, but you can't leave your chest behind like that.

Keep on lifting!!!

Michael
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Old 05-16-2009, 07:56 PM   #3
Andy Gann
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Re: Back Squat Form Check Please ....

Michael,

Thanks! I never would have thought I wasn't looking down w/ my head.

The elbows up cue will help .. I'll bring my grip in a bit and work on staying tight at the bottom.

Nice website BTW ... enjoyed looking around! Thanks!
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Old 05-17-2009, 01:36 AM   #4
David Gray
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Re: Back Squat Form Check Please ....

Andy, these actually look pretty good, and Michael's suggestions should give you the cues you need to fix that forward lean. Some improvements in your set-ups might help, too. Your lean gets more pronounced with subsequent reps--first rep is good, second rep pretty good, downhill from there. I notice that before each rep you seem to re-tighten your lumbar before pushing back with your hips. You need to maintain that tightness all the time, including the deep breath in the abdomen to keep you tight. Take the time between reps, maybe two shallow breaths to keep your abdomen filled, to make sure you're absolutely tight before starting the next rep. From there, Michael's suggestions should take you home.

Any reason you're squatting outside of a perfectly good cage?
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Old 05-17-2009, 04:34 AM   #5
Andy Gann
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Re: Back Squat Form Check Please ....

Quote:
Any reason you're squatting outside of a perfectly good cage?
I knew somebody was going to ask that ...

The cage was my first home purchase with about 215 lbs of Iron and a cheap bar. A few months later, I purchased some bumpers and a pendlay HD. I don't want to use my pendlay inside the cage because if I bail, the bar would be crashing down on the rails ... I suppose that there is enough iron that I could still use the cage and the cheap bar, and I do from time to time, but when I do I'm not using one of my favorite toys .... Plus, I read on Rip's forum that nobody in his gym squats in a cage - they all learn how to bail properly. Not out of trying to be manly or anything but to protect the equipment.

Thanks for the tip - I'll work on maintaining tightness between reps as well.
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Old 05-17-2009, 09:59 AM   #6
Thomas Brick
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Re: Back Squat Form Check Please ....

as alread said.... don't let your chest rise after your hips... You might want to "lead with your hips" a little but your chest needs to rise at the same rate. You're GMing quite a bit.

Knees look good.

Keep your lumbar spine in extension. On a couple of the reps, it seems to go a little loose. Otherwise, pretty good squats.
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Old 05-17-2009, 01:15 PM   #7
Robert Callahan
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Re: Back Squat Form Check Please ....

Those are some of the better squats I have seen posted. As was mentioned the chest is allowed to cave a bit as it gets heavy / you get tired, just keep focusing on chest up and it should get better.

Very nice work!
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Old 05-17-2009, 01:22 PM   #8
Thomas Green
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Re: Back Squat Form Check Please ....

Nothin wrong with forward lean as long as your chest is up and your back doesn't round. Nice job!
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Old 05-17-2009, 02:37 PM   #9
Andy Gann
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Re: Back Squat Form Check Please ....

Thanks guys - I appreciate your feedback and comments. I will work on staying tight, chin down, elbows in, and most importantly - chest up!

I'll hit some light sets in my CF warm up this week and then video next saturday (3 x 5 x 210#) and see what happens. I guess if I don't get it tight coming up, I'll drop the weight until it's perfect and start building again ...

Thanks for taking the time to watch and comment!
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Old 05-17-2009, 08:28 PM   #10
Boris Bachmann
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Re: Back Squat Form Check Please ....

I think you look very good on most of those. I'm not a big fan of looking downward and I thought your head position looked fine to me.

You are GMing it quite a bit on some of the reps. Add 100+ pounds and you'll have to dump the bar over your head if you get into trouble - that's NOT how you want to bail if you have a choice. Chest out, elbows driven forward, upper back (and everything else) tight.
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