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Old 03-01-2013, 08:31 AM   #1
Ben Gill
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100kg Back Squat technique

Hi guys,

I've been really working hard to stay more upright on my back squats and today went for a PB of 100kg (220lb) for 5 reps.

http://www.youtube.com/watch?v=s_JUw...e_gdata_player

I know it's not much (too many years of going to the gym prior to Crossfit and skipping leg days!) and not too pretty but it would be great to hear what you think, and where I could improve.

thanks,
Ben

Last edited by Ben Gill : 03-01-2013 at 08:41 AM.
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Old 03-01-2013, 08:41 AM   #2
Nik Nichols
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Re: 100kg Back Squat technique

Quote:
Originally Posted by Ben Gill View Post
Hi guys,

I've been really working hard to stay more upright on my back squats and today went for a PB of 100kg (220lb) for 5 reps.

I know it's not much (too many years of going to the gym prior to Crossfit and skipping leg days!) and not too pretty but it would be great to hear what you think, and where I could improve.

thanks,
Ben
What form do you use? High bar or low bar? How is your hip mobility?
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Old 03-01-2013, 09:38 AM   #3
Ben Gill
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Re: 100kg Back Squat technique

It's a high bar position. Hip mobility is one of those areas that I'm trying to work on, on a daily basis. Still not there yet.
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Old 03-01-2013, 09:30 PM   #4
Robert Fabsik
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Re: 100kg Back Squat technique

Start the squat by pushing your hips/butt back first then let the knees break. It doesn't have to be all hip then knees, but start with the hip and let the knees follow pretty soon after.

It looks like you are bending the hips and knees at the same time and this might put your center of gravity forward hence some of the lean you are experiencing and get stuck in rep 5 on.
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Old 03-16-2013, 08:30 AM   #5
Nicholas Halter
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Re: 100kg Back Squat technique

The advice on hips back then down is great. One thing I noticed is your lack of posterior chain use. On the descent you shift your weight midfoot and lift the heels. You need to keep the weight on your heels through the whole movement.
Try a low bar squat. This will put your torso at a more forward inclination, but should force you to drive though your heels to right yourself. This should let your body 'feel' heel drive versus toe drive.
After getting heel drive I'd like to see you get a little deeper on the squat. I would also work on your ankle mobility.
See what that does and then try high bar again.
How does your air/over head squat look?
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