Form Critique...

[Pull14]

Can't see it, so just make sure your getting those knees pushed out to the side. Going too wide can also cause some issues that flexibility won't fix, so be sure your using that happy medium.

How to get loose... stretch everything! You seem pretty damn tight. I wish I had a name for everything I used, but I don't. Just google stretches for the glutes, grion, hamstrings, hip flexors/extensors, etc. If you can feel it pull, push at it a bit! Also go to MobilityWOD.com and do a search for "hips," "deep squat" and the likes. A great resource.

Aside from that stuff, take some weight off the bar and try hard to hit depth with decent technique. Build up from there. If you don't acclimate yourself to correct depth, your body is just going to cut that rep higher and higher as the weight moves up to avoid that weak area/sticking point/potential injury.

Best,
...

[RobMoriRB]

Originally Posted by Pull14

Can't see it, so just make sure your getting those knees pushed out to the side. Going too wide can also cause some issues that flexibility won't fix, so be sure your using that happy medium.

How to get loose... stretch everything! You seem pretty damn tight. I wish I had a name for everything I used, but I don't. Just google stretches for the glutes, grion, hamstrings, hip flexors/extensors, etc. If you can feel it pull, push at it a bit! Also go to MobilityWOD.com and do a search for "hips," "deep squat" and the likes. A great resource.

Aside from that stuff, take some weight off the bar and try hard to hit depth with decent technique. Build up from there. If you don't acclimate yourself to correct depth, your body is just going to cut that rep higher and higher as the weight moves up to avoid that weak area/sticking point/potential injury.

Best,
...

KK thanks, yeah I think I will use 315 to reach depth...I always have to force the depth, I assume it is tight because We never do any good stretching to lossen the hips for ball.

[BendtheBar]

Right now Rob you are doing what we call half squats. You get about halfway down and fold over. This is going to take it's toll on your knees and back. I don't know that hips or sumo are the solution. I think you have some major form issues that we need to fix first.

A parallel squat requires your hip crease to match, or sink past the top of your knee. The attached picture shows your squats at their deepest.



I agree with Pull. Take some weight off and try to get depth. I don't think you should be doing this with 315 though. You don't want to play around with depth and heavy weight, you're going to get injured...especially with your current form. I would use 135 pounds.

Also, some homework. Check out the squat videos on MAB before you head the to gym and work on things.

Squat RX on Squat Technique

Diesel Crew Videos

Also, next time you squat get a front or back view so we can check out your knees, feet, etc.

[Off Road]

I always hesitate to give form advise, but I will give you a tip that helped me a lot. Drop the pins down a notch. I don't know about anybody else, but I tend to watch where the bar is in relation to the pins as I squat. This usually forces me to bend forward in an attemt to get the bar closer to the pins (imaginary depth). Notice how your hips freeze but you keep reaching for the pins with the bar. By taking the pins out of the equation I was able to stay more upright and focus the depth of my hips rather than the depth of the bar.

[RobMoriRB]

Originally Posted by BendtheBar

Also, next time you squat get a front or back view so we can check out your knees, feet, etc.

Will do....I use 225 for warm up an I hit the form good there...I will get a front shot of the squats 2morrow, for you guys then i Will post it here.

[RobMoriRB]

Any tips on the Squat?

[Off Road]

How about a NSFW tag on that video?

[bruteforce]

I'm not by any means the ultimate expert, but I have two suggestions to try out. Squats should be addressed by someone else who knows more, but your stance seems fairly wide to me. Maybe try narrowing it a little and see if that makes it easier to hit depth, wider stances can make the hips seize up.

For the deadlift, again narrow your stance or pull sumo. You want your feet under your hips or way out, this gets you closer to the bar, and reduces the amount of force you lose via sheering on the closer foot position. This force reduction is more easily dealt with in the sumo stance as you have a much shorter distance to pull in general.

[Ryano]

Rob, for your bench, get your feet out wider and either farther back or forward to prevent your butt from coming up. Drive off your heels, not your toes. Work on your arch, you don't have one. I couldn't watch anymore than the bench, the music shut me down.

[RobMoriRB]

Kk thanks for the advice I will try it on sunday I will have better music too