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Old 12-05-2009, 02:22 PM   #1
Matthew Williams
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Another Squat Check

Have been on a SS cycle for just over a month now and started quite low on the Squat weight. Was diagnosed with a bulged disc in the L5/S1 area which used to give me alot of problems when squatting, mainly with the pressure of the bar on my back. Am glad to say I'm over most of this, sometimes get slight twinges.

Basically squats have never been my strong point so I really wanted to try and improve my numbers. Have now got to 90kg today, third set was quite difficult. If possible could you please take a look at my form and give me some help on how to improve.

Looking at it myself I'm wondering if the bar is staying over mid foot during the squat, sometimes I feel like I'm not on my heels enough. Is there anything obvious that I'm missing that is holding me back.

Current stats:
Height 193cm
Weight 88kg
Age 26

Thanks. Matt

SS 70kg Squat Form Check (wfs)

SS 90kg Squat Form Check (wfs)
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Old 12-05-2009, 05:03 PM   #2
Collin Thompson
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Re: Another Squat Check

alright serious problem in the 90kg video...
p!nk is not quality workout music.
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Old 12-06-2009, 01:56 AM   #3
Matthew Williams
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Re: Another Squat Check

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Originally Posted by Collin Jesse Thompson View Post
alright serious problem in the 90kg video...
p!nk is not quality workout music.
I thought this just as I was stopping the the video. Just one of the many things I have to put up with when training in my gym!
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Old 12-06-2009, 04:15 PM   #4
John Blount
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Re: Another Squat Check

I can't tell with the angle if your knees are staying over your toes or not, but it does look like your weight is rolling forward a bit instead of staying on your heals throughout the movement.
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Old 12-06-2009, 08:38 PM   #5
Michael Ingley
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Re: Another Squat Check

you're rolling the weight forward onto the balls of your feet, try and keep it more even between the heel and the front.
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Old 12-07-2009, 10:56 AM   #6
Matthew Williams
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Re: Another Squat Check

John/Michael, thanks for your input.

I agree, I do feel like the weight is coming forward onto my toes. I'm always trying to keep the weight on my heels but once the weight gets heavy I lose balance slightly.

Is there anything you can suggest to keep the weight totally on my heels? Any little changes to my position that might do it?
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Old 12-07-2009, 12:26 PM   #7
Sheldon Danley
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Re: Another Squat Check

When you start the movement, send your hips back before bending your knees. Then when coming up out of the bottom, think about pushing the ground away from you and pushing your knees out instead of about driving the bar up. Those cues should help you keep the weight back and drive through your heels.
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Old 12-07-2009, 12:40 PM   #8
John Blount
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Re: Another Squat Check

^ what he said

Also just go back to the basics, air squat, then just the bar and workup to the desired weight. It could be a flexibility issue so make sure the appropriate muscles are warm and stretched before begining.
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Old 12-07-2009, 12:43 PM   #9
Matthew Williams
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Re: Another Squat Check

Cheers guys. I'll give all that a go tomorrow
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Old 12-07-2009, 02:58 PM   #10
Philip Bjorge
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Re: Another Squat Check

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Originally Posted by Matthew Williams View Post
John/Michael, thanks for your input.

I agree, I do feel like the weight is coming forward onto my toes. I'm always trying to keep the weight on my heels but once the weight gets heavy I lose balance slightly.

Is there anything you can suggest to keep the weight totally on my heels? Any little changes to my position that might do it?
You can always get weightlifting shoes.
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