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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 04-05-2014, 04:50 AM   #471
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Can you guys have a look at my squat form.
It seems to go a bit off in the last two sets (Im doing 5x5)

is this amount of break down acceptable?
or should deload until I can complete 5x5 with perfect form

4th set
https://www.youtube.com/watch?v=SschdcypHiU

Last set
https://www.youtube.com/watch?v=8EIYYdpNIiE
on some reps the bar is rolling forward, and Its not keeping the same vertical path

any other suggestions?


Thanks reading & viewing
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Old 04-05-2014, 07:16 AM   #472
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Originally Posted by syn View Post
Can you guys have a look at my squat form.

It seems to go a bit off in the last two sets (Im doing 5x5)



is this amount of break down acceptable?

or should deload until I can complete 5x5 with perfect form



4th set

https://www.youtube.com/watch?v=SschdcypHiU



Last set

https://www.youtube.com/watch?v=8EIYYdpNIiE

on some reps the bar is rolling forward, and Its not keeping the same vertical path



any other suggestions?





Thanks reading & viewing

You just looked a bit tired on the last set. You weren't as explosive and you were struggling to keep your upper back tight. That's all fine IMO. As you come out of the hole force your elbows down, this will help keep you upright on the way up.
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Old 04-05-2014, 08:04 AM   #473
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Originally Posted by LtL View Post
You just looked a bit tired on the last set. You weren't as explosive and you were struggling to keep your upper back tight. That's all fine IMO. As you come out of the hole force your elbows down, this will help keep you upright on the way up.
Thanks, I appreciate it.
I'll Try that tomorrow.
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Old 04-05-2014, 08:49 AM   #474
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Looks fine. I think u were just worn out. Great depth. I saw a little bar movement but like LTL said forcing your elbows to stay under the bar will fix that to.
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Old 04-05-2014, 09:44 AM   #475
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Looks fine. I think u were just worn out. Great depth. I saw a little bar movement but like LTL said forcing your elbows to stay under the bar will fix that to.

Thanks for that!
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Old 04-05-2014, 11:03 AM   #476
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Originally Posted by syn View Post
Can you guys have a look at my squat form.
It seems to go a bit off in the last two sets (Im doing 5x5)

is this amount of break down acceptable?
or should deload until I can complete 5x5 with perfect form

4th set
https://www.youtube.com/watch?v=SschdcypHiU

Last set
https://www.youtube.com/watch?v=8EIYYdpNIiE
on some reps the bar is rolling forward, and Its not keeping the same vertical path

any other suggestions?


Thanks reading & viewing
You are too loose. Like you said, your bar path is all over the place. That is happening because you aren't tight enough in the hips and upper back.

Pick you big toe up to ensure your weight stays on your heels. From there, press out on your feet as if you are trying to split the floor in half. As you descend, keep pressing out. This will help you keep your hips tight.

When you reach the top of the rep, no reason to relax your body. You should stay tight in the core, back and glutes. Get your breath again and descend in the same manner.

Keep your upper back tight through the lift by retracting the scapula hard and pulling your elbows forward. Put all those together and you should get the same bar path every time.

In my opinion, it is more important for you to do these reps in a controlled manner to master your form than it is for you to just complete the reps. If you have to drop 5kgs at first, do it. You will end up being stronger when you get the stability down.
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Old 04-05-2014, 11:09 AM   #477
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Originally Posted by afraziaaaa View Post
You are too loose. Like you said, your bar path is all over the place. That is happening because you aren't tight enough in the hips and upper back.

Pick you big toe up to ensure your weight stays on your heels. From there, press out on your feet as if you are trying to split the floor in half. As you descend, keep pressing out. This will help you keep your hips tight.

When you reach the top of the rep, no reason to relax your body. You should stay tight in the core, back and glutes. Get your breath again and descend in the same manner.

Keep your upper back tight through the lift by retracting the scapula hard and pulling your elbows forward. Put all those together and you should get the same bar path every time.

In my opinion, it is more important for you to do these reps in a controlled manner to master your form than it is for you to just complete the reps. If you have to drop 5kgs at first, do it. You will end up being stronger when you get the stability down.
Thanks, Ill lower the weight and do as you suggest.
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Old 04-15-2014, 12:47 PM   #478
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https://www.youtube.com/watch?v=A7aTfOXGtHg

Squat help, be brutal, a lot of forward lean even with light weight
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Old 04-15-2014, 01:00 PM   #479
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Seems to me there's a form issue going on, that might or might not have something to do with flexibility/mobility on the one hand (hamstrings? hips?), or strength on the other (core? back?). Could also be purely form - maybe you're not bracing your core, breathing properly, putting the weight on your heels, etc...




^ For example.


I don't know enough about squats to be able to tell what the problem is. But definitely, the weight looks like it's over your toes, or thereabouts, and your lower back is rounded at least some of the time. Neither of which is a good thing.

Hopefully someone else can offer some advice.
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Old 04-15-2014, 01:10 PM   #480
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Quote:
Originally Posted by Red2Thundercat View Post
https://www.youtube.com/watch?v=A7aTfOXGtHg

Squat help, be brutal, a lot of forward lean even with light weight
Forward lean is not necessarily bad, if it's your torso leaned forward that you are referring to. In fact, it's necessary to a degree in a low bar squat.

Your biggest problem is that your weight isn't on your heels. This is why you are falling forward. Next time you squat, pick your big toe up off the floor. Your weight will have to be back on your heels where you want it.

Aside from that, you look pretty loose. There's nothing wrong with dropping down into the hole to get some rebound, but the way you are doing it is causing your bar path to be unstable because you are neglecting tightness in your body.
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