Squat (and deadlift) form check.

[jr84]

I wasn't planning on getting them checked because I'm actually pretty happy with how squats feel. My back in particular actually feels better AFTER squatting.

Anyway, I've got a camera, and the forum is a great help, and hopefully I'll get some encouragement. Training log is here
I'm eating about 3500 to 4000 calories a day, slightly more carb heavy than I'd want, and drinking 4 pints of milk every day.



My own comments. First three are better than the last two, last one in particular I don't get any bounce, so its a bit of a good morning. Since then its not happened again. Oh, and yeah, leaving my jacket there was foolish, I'm an idiot, I know.



Same day, back angle. I've got some comments in my training log about getting some advice from someone else in the gym about the fact my right side was lowering faster than the left. That said, this seems better.

I've got a deadlift video but it was filmed with the camera sideways. Any suggestions for a good free program to rotate it?

[luco]

Hi Jr, A side or angle view vid without the jacket would be helpful. I can't tell for sure now, but it looks like you're sitting down, not back. I'm judging by how far your knees seem to move forward. Also, your right knee has a tendency to buckle in. Focus on shoving knees out and trying to tear the floor apart with your feet if that makes sense.. Think pushing against the side of your shoes or atleast focusing your strength in that direction instead of just down.

[ricepower]

I would take all the weight off immediately and start from scratch. You have major issues and not ready to add weight yet.

Like has already been briefly mentioned, your 'sit back' motion is non existent. This is the fundamental part of a low bar squat, you need to learn to do this first. Your weight is shifting totally to your front, sit RIIIGGGGHHHTTT back, heels planted firmly into ground, your shins should remain as vertical as you can manage and keep your knees tracking in line with your feet.

In addition to this your back is rounding at the bottom, go only as deep as your body will allow with a tightly arched lower back. Even if this doesnt allow your to go past parallel stick with it and your depth will improve. Lumbar arch MUST be maintained.

Also a big issue is that you are wearing raised heel squishy running shoes. This is aggrevating your unstable legs/shaky form. You need to be solidly planted on the ground. go barefoot or use thin incompressible shoes.

[luco]

I thought I couldn't be so sure with the jacket in the way, but watching the vid again I see your butt goes back maybe 4 inches. Your knees come forward well over a foot. The backrounding I didn't even pay attention too, but is also quite obvious looking at it.. Ricepower might be right about restarting with the bar and moving up only after you've learned the sit back motion. You do squat stretches? If not, start.

[jr84]

Thanks, I honestly didn't realise it was that bad. I'll have another look at it on monday. Yeah, I was doing squat stretches and I thought I had them right again. Definitely back to basics then.