First of all,I am sorry for the nudity in the second pic.As you can see,my back looks straght with the T-shirt but without it my low back looks rounded and i do not even hit the depth(If i go lower it will round more.Well, i didnt do a warm up to take the pics).I think the same thing is happening when I take a video to check my form in the squat.It looks like I am straight but without the T-shirt I might not be.So,with that in mind, can i have a form check?
I droped the weight to 50kg but it seems i can not stop the butt wing from happening.I bought shoes.I brace my self as hard as i could.I tried thinking of crunching a little bit with my abs to prevent overextension.I tried wider and narrower stance.I do not know what else to do.
Anthropometry:170cm,68kg.I do have long and big legs and short and small torso.
I wouldn’t worry about your lower back, it’s fine.
Things you should work on though…The weight is on your toes. You need to sit back more. Bend at the waist and knees simultaneously and and set your knees about a 1/3 of the way down then sit back and push them out. Your torso is too vertical causing your knees to keep shooting forward all the way down, then your chest rises too soon (sticking point on last couple reps of last set). Bend over and keep that back angle through the sticking point then stand up with it. Keep the weight over mid-foot.
Thanks for the response.So,are my knees too far forward?I tried to think set the knees but i did not cue myself sit back.That might help.Also, I dont know how to set my low back at the beginning.Should i just brace my abs?Should i do hips up(anterior pelvic tilt)+chest up like the deadlift set up?Should i contract the abs + the glutes (posterior pelvic tilt).I overthink this pelvis issue.
You just need to control your lumbar spine so it doesn’t go into flexion. Usually the cue is to arch you’re lower back. You don’t want to hyperextend, you just want a neutral spine. If you can set it for your deadlift, you should be able to set it at the beginning of your squat. dont overthink it, just stay tight.
Your knees moving forward too much is a symptom of trying to stay too upright with a low bar position. The only way to do this, and not fall on your butt, is to shoot your knees forward which puts you up on your toes. Watch your heels come up in your video. Bend over more and sit back
One thing that helps me to “sit back more” and stop my knees from shooting too far forward is “activating” my glutes and hamstrings more. I squeeze my glutes hard at the top and then try to maintain as much tension as possible in my glutes and hamstrings as I descend which results in me sitting back more. It feels as if someone were holding my hips and were pulling me back and down.
This is a pretty good description IMO: http://www.musclemonsters.com/2016/06/how-to-engage-glutes-squat.html
Your glutes and hamstrings will do a fine job of activating themselves once you dial your form in. . “Squeezing” your glutes can lead to posterior pelvic tilt, the opposite of what you’re trying to accomplish. Stand up and actively squeeze your glutes as hard as you can and watch what your pelvis does.
If it works for you, go for it. I don’t like that cue though.
Thank you.i will try it on Saturday and I will post a form check. Btw, I’ve tried the squeez your glutes cue in the past and it puts me in lumbar flexion(posterior pelvic tilt)
Hello , i squated today.It felt better.I think i am still too upright and my lb rounds a little.I did cue myself to sit back more,it really helped,but in some reps i had two cues in my mind,sit back and arch lb and often i forgot to sit back.As far as programming,how can i alter 3x5 every session to practice more the squat.I do not care about the weight on the bar at that point.I want more volume to practice without inducing too much fatigue.
Looks much better than the last one. They still look a little high. Keep focusing on sitting back at the bottom and pushing your knees out. Looks like the bar is still drifting forward past mid foot a bit. Also make sure your heels are inline with your armpits to make sure your stance width is right.
And don’t pause at the bottom, you should be bouncing out of that tension created in the hole by your hips and hamstrings.
Thank you for the cues.It really helped my squat.I think today the depth was better but i have some knee slide at the bottom.I think i need to sit back a little more and have more horizontal back angle.Are these still high?Maybe because the camera angle is above hip height the squat look high.