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Exercise Form Videos, articles and resources to help you with your squat, deadlift, bench press form and more.

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Old 05-27-2013, 09:56 PM   #291
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Mhurley, go up a few posts to my post for Tomsen and give it a read, because it covers everything you're having issues with in these lifts. Don't worry, these are problems most guys have. The reason your back rounds has nothing to do with mobility. Your back rounds because your knees are going forwards. They need to go OUT. And I don't mean a little. I mean WAY OUT. It's going to feel extremely uncomfortable and weak at first but please, trust me on this.

But seriously, take a look at my last post in this thread and do everything it says for both squats and deadlifts. That'll put you on the right track.
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Old 05-27-2013, 10:09 PM   #292
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Welcome to the forum mhurley8594.

Notice in this image that you are squatting rather knock-kneed. I posted a video above for Tomsen that shows how to "pick up a quarter". Try practicing that with and without a kettlebell.

Your depth is good. Right now you just need to learn to squat a little more naturally.

I would also not go so deep. That will cause your lower back to round no matter who you are. Your squats are beyond buried.

I would try to take in no more than 1-2 inches deeper than parallel:

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Old 05-29-2013, 10:51 AM   #293
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I would also not go so deep. That will cause your lower back to round no matter who you are. Your squats are beyond buried.

I would try to take in no more than 1-2 inches deeper than parallel:

Thanks for the advice Beast and Soldier, I will definitely incorporate it into my squats today.
Also, I never knew there was such a thing as "too deep", but I recognize that in competition parallel is depth enough, so I won't go so low next time.

UPDATE:

After concentrating on bending the bar against my back and pushing my knees out I did great! Still need to practice sitting back, but the advice worked.
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Old 06-05-2013, 07:41 PM   #294
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ok, what do you think of my squats?
this is a PR of 260x8
i was worried about depth when i first watched but now i think it's just the camera angle.
the safety bars don't look parallel so i think that's why my legs don't either.
when i've filmed from a good side angle they have always been well below parallel.
form problems?
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Old 06-05-2013, 07:53 PM   #295
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ok, what do you think of my squats?
this is a PR of 260x8
i was worried about depth when i first watched but now i think it's just the camera angle.
the safety bars don't look parallel so i think that's why my legs don't either.
when i've filmed from a good side angle they have always been well below parallel.
form problems?
Knees, knees, knees. They're going forward as you descend, then caving in as you push up. As you descend push those knees out hard and keep them there through the whole movement. It's going to feel weird at first, but stick with light weights and keep working it until it's automatic. Other than that you look good, but those knees are extremely important.
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Old 06-05-2013, 08:01 PM   #296
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Knees, knees, knees. They're going forward as you descend, then caving in as you push up. As you descend push those knees out hard and keep them there through the whole movement. It's going to feel weird at first, but stick with light weights and keep working it until it's automatic. Other than that you look good, but those knees are extremely important.
I second that. Good advice.
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Old 06-06-2013, 08:51 AM   #297
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I second that. Good advice.
thanks guys.
i've focused on pushing knees out in the past, but haven't really been thinking about it lately. what's the trick on keeping the knees from going forward. keep the weight on the heels?
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Old 06-06-2013, 09:44 AM   #298
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thanks guys.
i've focused on pushing knees out in the past, but haven't really been thinking about it lately. what's the trick on keeping the knees from going forward. keep the weight on the heels?
Lots of practice and time under the bar, more than anything. Honestly, I couldn't squat with my knees forward if I wanted to. It feels weird if I do anything OTHER than pushing them out as far as possible. Even when I do leg presses my knees go out. Once you get used to accessing the muscles of the hips It's hard to go back.
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Old 06-06-2013, 10:01 AM   #299
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Lots of good info in this vid from Dan.

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Old 06-06-2013, 10:58 AM   #300
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Lots of practice and time under the bar, more than anything. Honestly, I couldn't squat with my knees forward if I wanted to. It feels weird if I do anything OTHER than pushing them out as far as possible. Even when I do leg presses my knees go out. Once you get used to accessing the muscles of the hips It's hard to go back.
Does this make your squat stronger, or prevent injury? I've read Rip saying keep them in line with your feet, whatever angle and width they're at.
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