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  • Posted On: 12-17-18, 1:41 pm (EST) #1

    Squat form

    December 17, 2018, 1:41 pm

     

    Hello community!

    I have been meaning to start doing barbell squats for a while now (have never done them before), however, I am not able to discern whether or not my form is good, or even whether or not my mobility is inadequate for a squat. I have read some tutorials on the squat, but still I am not sure if the way I am executing the movement is fine or if it will damage me in the long term.

     

    So, how am I doing squats?  Here is a video:

     

    Apart from what you see here I have to note that I am feeling discomfort at the bottom position of the squat in my inner thighs, I cannot hold that position for very long. However, surprisingly(?) this is the position I feel comfortable with (regarding my feet position,width,etc.) to execute a squat. Furthermore, I have to consciously and attentively try to keep my knees pushed out because they tend to cave in. I think this is due to the excessive outward rotation of my feet and lack of dorsiflexion and not what they call knee vulgas.

     

    What are your thoughts on this? Any help will be greatly appreciated.

  • Posted On: 12-17-18, 10:23 pm (EST) #2

    Squat form

    December 17, 2018, 10:23 pm
    Posted by: O8eiosSam

     

    Hello community!

    I have been meaning to start doing barbell squats for a while now (have never done them before), however, I am not able to discern whether or not my form is good, or even whether or not my mobility is inadequate for a squat. I have read some tutorials on the squat, but still I am not sure if the way I am executing the movement is fine or if it will damage me in the long term.

     

    So, how am I doing squats?  Here is a video:

     

    Apart from what you see here I have to note that I am feeling discomfort at the bottom position of the squat in my inner thighs, I cannot hold that position for very long. However, surprisingly(?) this is the position I feel comfortable with (regarding my feet position,width,etc.) to execute a squat. Furthermore, I have to consciously and attentively try to keep my knees pushed out because they tend to cave in. I think this is due to the excessive outward rotation of my feet and lack of dorsiflexion and not what they call knee vulgas.

     

    What are your thoughts on this? Any help will be greatly appreciated.

    @o8eiossam Your form looks pretty good. Your knees are definitely tracking out which is perfect. You might just have some tight adductors and that might be what you're feeling as tight in the bottom position. You might need to try foam rolling them out in-between your warm-up sets.

     

    You are getting a bit of butt wink at the bottom of the movement, where your hips are kind of tucking under your torso a little much, which is causing a bit of rounding in your lower back. Again, that could be to do with tightness in other areas of your hips. But also having a bar on your back might make a difference - here you're kind of leaning quite far forward and your chest probably isn't up as much as it should be. If you had a bar on your back it might help you open up your whole upper body, which might minimize some of that rounding.

     

    But here are some exercises you can do to try and help with that butt wink, to keep your back neutral even when going ATG on your squats.

     

  • Posted On: 12-18-18, 12:11 pm (EST) #3

    Squat form

    December 18, 2018, 12:11 pm

    Thank you very much, I will put your advice into practice! Hopefully I will be able to start doing barbell squats soon!

  • Posted On: 12-19-18, 9:58 pm (EST) #4

    Squat form

    December 19, 2018, 9:58 pm
    Posted by: O8eiosSam

    Thank you very much, I will put your advice into practice! Hopefully I will be able to start doing barbell squats soon!

    @o8eiossam You're very welcome! Hopefully man! Get those gains! 💪 🏋 

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