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 03-18-2009, 09:55 AM   #1
Richard Davidson
Member Richard Davidson is offline
 
Profile:
Join Date: Mar 2009
Location: New York  NY
Posts: 65
Squat form check

Comments would be greatly appreciated. I'm trying to follow Rippetoe's SS form

http://www.youtube.com/watch?v=5uG5bKnKgc4

Beginning is with just a bar. Second half is with a bit too much weight for me, resulting in insufficient depth and struggle.

thanks
  Reply With Quote
Old 03-18-2009, 01:35 PM   #2
Jose M. Perez
Member Jose M. Perez is offline
 
Profile:
Join Date: Jan 2009
Location: Ringwood  NJ
Posts: 208
Re: Squat form check

Your balance is too far forward. Try putting more weight on your heels. The bar should be moving in a vertical line that goes through your foot just in front of your ankle.
  Reply With Quote
Old 03-18-2009, 01:46 PM   #3
David Gray
Member David Gray is offline
 
Profile:
Join Date: Jun 2008
Location: Naples  Italy
Posts: 381
Re: Squat form check

Richard, as an older novice slightly more advanced than you, there's goods and others in that vid. Unweighted form looked pretty good as far as foot spacing, bar and head position goes, but your lumbar wasn't locked like you think it was, you were on the balls of your foot rather than your heels, and you weren't jamming your knees out enough. As a result, you had no hip drive as your knees came back out of the hole as fast as your hips rose. Everybody hears it--force the knees out and after the first third of the movement going down they should be over your toes and they should stay there until the last third of the movement going back up. When your knees are over your toes and pushed out, concentrate on squeezing your butt back, not down. That will build the tension in the hamstrings that will give you that hip drive. And stay on your heels, because if you roll forward you will lose all that hamstring tension and become stuck trying to push the weight up.

But the weighted squats scared me because you definitely didn't have your lumbar locked in extension. If you have SS, go back and read the section on lumbar extension, get on the floor and practice what he suggests. Don't worry about the depth if you have to loosen the extension to get there, depth will come. Practice until you can put your lumbar arch in extension and know what it feels like without any weight on your back.

So I'd suggest you concentrate on getting that lumbar tight first, then on keeping your knees out with all your effort, and the rest will start to follow. The reason your drive stalled halfway up was the knees/heels problem already seen in the unweighted squats. Fix them in that order--lumbar, knees, heels--and you'll be on your way.
__________________
Scorn pain--either it will go away, or you will.
  Reply With Quote
Old 03-18-2009, 02:39 PM   #4
Robert Callahan
Member Robert Callahan is offline
 
Robert Callahan's Avatar
 
Profile:
Join Date: Sep 2007
Location: Zzyzx  CA
Posts: 1,626
Re: Squat form check

Nice post David.

All I would add is think about puffing that chest up as much as you can. That will help lock that lumbar out and also force you to sink back more and keep your weight on your heels. This does not mean lead the movement by picking your chest up, but it does mean puff it up as big as you can and try to keep your nipples pointing forward throughout the movement.
__________________
"I swear by my life and by my love of it that I will never live for the sake of another man, nor ask another man to live for mine"
  Reply With Quote
Old 03-18-2009, 02:49 PM   #5
Richard Davidson
Member Richard Davidson is offline
 
Profile:
Join Date: Mar 2009
Location: New York  NY
Posts: 65
Re: Squat form check

Many thanks. Very nice post by David.

One question for the moment, regarding keeping knees out. I believe my knees are pointed in the same direction as my toes and my shins are vertical (in the left/right plane). If I jam them out further, they will be pointed outside my feet and my shins will lean out instead of being vertical. Am I missing something here?
  Reply With Quote
Old 03-18-2009, 03:18 PM   #6
Greg Pieris
Member Greg Pieris is offline
 
Profile:
Join Date: Feb 2009
Location: Melbourne  VIC Australia
Posts: 163
Re: Squat form check

Quote:
Originally Posted by Richard Davidson View Post
Many thanks. Very nice post by David.

One question for the moment, regarding keeping knees out. I believe my knees are pointed in the same direction as my toes and my shins are vertical (in the left/right plane). If I jam them out further, they will be pointed outside my feet and my shins will lean out instead of being vertical. Am I missing something here?
Nope, they're not in line. In your case, you need to concentrate on pushing push your knees out further than you think they need to be. I actually think your toes could point out a tad more too.
  Reply With Quote
Old 03-19-2009, 04:59 AM   #7
David Gray
Member David Gray is offline
 
Profile:
Join Date: Jun 2008
Location: Naples  Italy
Posts: 381
Re: Squat form check

Robert, I was thinking of just that "chest up" cue, but didn't want to overload Richard. However, that's just what he needs to incorporate.

Richard, you can't possibly push your knees outside of your feet, but by involving those muscles you prevent your knees from moving forward or back, which is what you wan't. When you succeed in this, you'll understand why.
__________________
Scorn pain--either it will go away, or you will.
  Reply With Quote
Old 03-21-2009, 09:17 AM   #8
Richard Davidson
Member Richard Davidson is offline
 
Profile:
Join Date: Mar 2009
Location: New York  NY
Posts: 65
Re: Squat form check

I'm thinking of practicing every day with an almost easy weight until I get the form down, especially lumbar, knees (keeping knees out and still after the first third) and balance. I can then start increasing weight when form is fixed, or at least in a tolerable range.

Does this make sense?

Even when I puff out and raise my chest to the point I worry about hyperextending, the lower back rounds a bit, so I clearly need more work.
  Reply With Quote
Old 03-22-2009, 07:54 PM   #9
Joshua Murphy
Moderator Joshua Murphy is offline
 
Joshua Murphy's Avatar
 
Profile:
Join Date: Sep 2004
Location: Portland  ME
Posts: 1,131
Re: Squat form check

lose the the shoes too...
__________________
If you don't push yourself, who will?

"Warp Spasm" courtesy of http://www.anne-madden.com/LeBPages/...bration21.html (WFS)
  Reply With Quote
Old 03-23-2009, 03:57 AM   #10
Richard Davidson
Member Richard Davidson is offline
 
Profile:
Join Date: Mar 2009
Location: New York  NY
Posts: 65
Re: Squat form check

Quote:
Originally Posted by Joshua Murphy View Post
lose the the shoes too...
What don't you like about the shoes? They are not running shoes and the heels are not really compressible.
  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
Squat form check Noah Marble Digital Coaching 13 01-30-2009 04:08 PM
Squat Form Check Brian Newman Digital Coaching 1 01-15-2009 12:38 AM
Squat form check David Gray Digital Coaching 14 01-09-2009 01:29 AM
Squat Form Check James Compora Digital Coaching 1 12-26-2008 01:39 PM
squat form check Kayne Tumahai Digital Coaching 5 12-18-2008 03:46 AM


All times are GMT -7. The time now is 11:36 PM.


Powered by vBulletin® Version 3.6.8
Copyright ©2000 - 2019, Jelsoft Enterprises Ltd.
CrossFit is a registered trademark of CrossFit Inc.