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 Front and Back squat video's (form check)


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walkie

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Front and Back squat video's (form check) 22 January 2012 10:42 (permalink)

 

 
Front looks ok?
 
Back looks like I am leaning forwards too much?? 
 
 

 
 
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    naththebeast

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    Re:Front and Back squat video's (form check) 22 January 2012 11:26 (permalink)
    Both look pretty good to me, personally would say to get a bit lower, but that may not be possible and you're still a lot lower than the majority of squatters at my gym.
    Dont think the back leaning forwards is a problem at all, this happens when squatting.
    Elbows look nice and high on front squats, as long as its feeling comfortable then would carry on as you are


     
    #2
      CitizenKane

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      Re:Front and Back squat video's (form check) 22 January 2012 11:56 (permalink)
      In both lifts you need to widen your stance a bit, open up your hips and focus on sitting 'back' into the hole, rather than just sitting 'down'. In both lifts your knees are tracking over your feet which is a result of your knees basically getting in the way the deeper you go, which is a result of not sitting back into the lift enough. You are also driving up onto the balls of your feet, focus on keeping the weight pushing through your heels. Again, this is linked to sitting back.

      The only other thing wrong with the videos is the absolutely horrific vest ;)
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      #3
        dazc

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        Re:Front and Back squat video's (form check) 22 January 2012 12:29 (permalink)
        hard to see because of the plate, but it looks like your in quite alot of spinal extension through the lower thoracics to the upper lumbars in the back squat video, cant really see whats happening to the pelvis and spine too well as you drop into the squat because of the plates and safety bars.
         
        it looks like your standing with the pelvis in anterior tilt at the start, and arching your back to compensate.  You can see it as well in your stomach, which is domed.  it gets pregressively worse through the set as well.
         
        hard to give specific advice about improving that, as its hard to know wether its a tech issue, or a weakness in your body thats causing you to squat like that.  At a guess, your doing it to stop yourself collapsing forwards.
         
        need to make sure the core and things like glutes have the capacity to engage properly, and are doing so, work on bracing during your lifts, along with working on the tech for the squats which others are probably better positioned to advise on that than myself
          
         
        <message edited by dazc on 22 January 2012 12:32>
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        #4
          Rachfit

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          Re:Front and Back squat video's (form check) 22 January 2012 12:39 (permalink)
          front squat tech much 'safer' than back squat
          I can only really judge spinal alignment as other areas are hard to see from these vids
          ANY amount of spinal flexion with this amount of weight pressing down on your spine WILL increase the risk of wear on your facet joints. So I would advise a couple of things
          work in spinal & pelvic mobility so that you have the capacity within your spinal ranges to continue squatting to these depths but with a reduced risk of joint wear.
          As Dazc said in the back squat you do appear to start in lumbar extension and then you pass through correct alignment through mid depth and finally you finish in spinal flexion.
          Try reducing the weight on the back squat and re-film it being aware of these points and maybe re-post how that looks
          'You can only manage what you can measure' 
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            Rachfit

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            Re:Front and Back squat video's (form check) 22 January 2012 12:42 (permalink)
            naththebeast


            Both look pretty good to me, personally would say to get a bit lower, but that may not be possible and you're still a lot lower than the majority of squatters at my gym.
            Dont think the back leaning forwards is a problem at all, this happens when squatting.
            Elbows look nice and high on front squats, as long as its feeling comfortable then would carry on as you are


            it happens often mate but that doesnt necessarily mean its not a problem for the reasons stated above. However it does happen when we squat as spinal flexion is what is supposed to happen functionally but you are at a much higher risk of injury with the load on the back
            'You can only manage what you can measure' 
            Rachel France DipITS,MBCA
            Master Trainer
            Specialist Biomechanics Coach
            (Injury 'prevention', Low Back Health & Resistance Specialist)
             
             
            #6
              big heaney

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              Re:Front and Back squat video's (form check) 22 January 2012 14:12 (permalink)
              Hi mate am no expert but you should be aiming to sit back down rather than just going down. Image you were for siting down on a chair, try an keep your back upright an the weight on your heels you seem to have most of the weight on the front part of your foot. Try puting some small weight plates under your heels this will help alot. Before you go down take a deep breath hold it tightn ur core an squat down. As you get up out of the hole try useing your ass an hams to drive your pelvis forwards so that you finish off standing nice an straight. I would also lightn the load on the bar for now.Hope some of that was usefull.
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              #7
                walkie

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                Re:Front and Back squat video's (form check) 22 January 2012 15:16 (permalink)
                wow! thanks for the really detailed replies I'll google some of these words and get another vid up asap
                 

                 
                 
                #8
                  TheThumper

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                  Re:Front and Back squat video's (form check) 22 January 2012 17:29 (permalink)
                  Walkie, I think you're quite tight in the hip and because of this you struggle to laterally rotate the hip and push the knees out to allow you to sit in the hole. Your long femurs are almost getting in the way, limiting your depth. 
                   
                  As CK said, if you focus on sitting back and down whilst pushing your knees outwards, this will allow you to sit deeper whilst keeping your back closer to vertical. The torque creates stability.
                   
                  This might be of use if you can get hold of a band;
                   

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                  #9
                    walkie

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                    Re:Front and Back squat video's (form check) 22 January 2012 18:52 (permalink)
                    just been through the replies again, really appreciate the feedback chaps and rach!
                     
                    @ thumper - I think you're spot on with the depth issue mate, I literally can't go any deeper, I tried doing it once in another squat rack and setting the safety bars up at a level where I'd have to hit them to know I was very deep, after about 4 reps with 80kg I had the most excruciating pains in both legs like I'd bloody snapped something!! Had to call any pressing movements a day after that. So I assume there is something in my make up that won't allow me to go very deep.
                     
                    I'll give the vid a watch now
                     

                     
                     
                    #10
                      strikalite

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                      Re:Front and Back squat video's (form check) 26 January 2012 22:32 (permalink)
                      Regarding the back squat, try lowering the bar slightly so that its more across your lower traps...this will help you 'sit' more throughout the movement and will get that weight more towards your heels - the knees then stay more inline as opposed to slightly pushing out.
                       
                      Watch a good powerful squatter - what happens when he fails on a lift? The bar goes behind him...he never dips forward.
                       
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