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Anonymous
Hi, i recorded my squats again. I made reduced my knee and feet angles, so my stance is narrower. I also try to imagine i'm sitting on a chair and pushing out my chest.
I used 20lbs weight this time, as it makes it easier for me to get in position.

My problem is that my butt kind of stretches, as you can see it curls at the bottom, and its kind of uncomfortable. I did this with 145lbs today and i think it's not normal. Help please.

http://www.youtube.com/watch?v=2QRBp5VkZvE
>> Anonymous
Really need a side shot to make a good go of it buddy :P

What I can tell you from the video is that you should stop looking up when you squat. Look down, as if you had a tennis ball between chest and chin, at a spot 6-10 feet in front of you on the floor.

At the moment, you looking up is putting the weight on your heels as well as promoting bad form along your spine. You'll start to damage your knees too most likely. You want to be looking forward... you want your chest out and your butt out... don't round your back at any point through the squat (unless you're lifting hueg loads, which will cause a little bit of rounding at the top of the spine. NEVER round at the bottom)

You also want your feet wider apart. Only a little.. get your heels shoulder width, with your feet point out 30 degrees. You also need to keep you knees pointing out, making sure they track over the feet properly.

Try dropping the weights and going to the lowest squat point you can. Use your elbows with your hands together to push out your knees. Try and replicate that without your elbows.

ALSO... you don't appear to be driving with your hip out of the squat. Pretend that you're pushing upwards with your ass instead of pushing off the ground with your feet.

ALSO... side shot, NAO!!!

Really though, go /rs/ starting strength... download it and read the whole section on squats, it will clear it up entirely for you.
>> Anonymous
>>132714

Disregard the side shot request, I started writing after seeing your first few.

It doesn't look too bad from the side, you have decent alignment through the movement. You still round ever so slightly at the top and again, look forward and down.
>> Anonymous
>>132714
Thanks for reviewing my squat.
I should stop looking up, ok i recorded that.

I swear to god that in that video i couldn't physicly push my chest or my hips farther, do i need to do more stretches? I do quads/ham/hip stretches before squatting, for 15 seconds.

I'll concentrate on my hips when getting up, like a deadlift.

I'll go reread Rippetoe.
>> Anonymous
>>132816
much better than last time and as I said before, download torren for Enter the kettlebell.
He shows how to use hip.
>> Anonymous
>>132684
why are you squating with dumbbells??
>> Anonymous
I'd say we are all nitpicking the details, his form is really good for a noob. its good enough to start progressing in weight

hit the power rack and start adding lbs, your will find your groove once your body gets the CNS adaptations of squatting.

get to it
>> Anonymous
>>133237
i just want feedback on what could be causing the stinging sensation in my lower back when i squat. i squat my bodyweight but i'm not adding more until it's fixed.

>>133072
the book on /rs/, i can't open it. and the books on demonoid download so slow..
>> Anonymous
Why are you holding the dumbbells up at shoulder height, it isn't going to do anything with dumbbells. Just keep them down by your sides.
>> Anonymous
http://video.google.com/videoplay?docid=-6529481301858251744
>> Anonymous
>>133280

It'd also be easier to critique if you had a barbell... no weights on it, just a barbell.

I reckon if you looked down as I said before and had your back and arms in the right position for a barbell, the issue with your back posture would sort itself out.
>> Anonymous
going too far down, enjoy your fucked up knees
>> Anonymous
>>133637

Wrong. If he keeps good form he can break parallel without any adverse afect on his knee joint. LEARN2SQUAT.

It is when he keeps bad form, that the weight is forced into a shearing motion along the leg to the knee, which does all the damage. The weight should be along the hamstring and the middle of the foot.

In fact, not breaking parallel is more likely to do damage to your knees.
>> Anonymous
Thats pretty good but i think your feet should be a bit more wider.

Also with dumbbells you can bring them down once youre UP then put them on your shoulders like youre doing curls and Squat.


Do a few sets without them on shoulders but to the sides. change things up