Yes another Squat Form Check

[Bergie]

I am currently on the Madcoe 5x5 program. I'm getting ready to hit my old, pre-injury PR so I thought this would be a good time for a form check.

175x5
http://www.youtube.com/watch?v=VJoLoD8arjk (http://www.youtube.com/watch?v=VJoLoD8arjk)

205x5
http://www.youtube.com/watch?v=1GzmL1bZIco (http://www.youtube.com/watch?v=1GzmL1bZIco)

240x3 my previous PR was 245. I accomplished this last Aug but tore my left adductor on the 3rd set of 5.
http://www.youtube.com/watch?v=VDRP3rKuRy8 (http://www.youtube.com/watch?v=VDRP3rKuRy8)


In comments or advice would be appriciated.

[nisora33]

Where is the weight concentrated on the bottoms of your feet?

-S.

[Bergie]

Mid foot. Occationally I feel it moving on to my toes. but mid foot for the most part.

I noticed that it looks like the bar back over my heels. I think this is an optical illustion. My back porch has a slight slope to it. I normally have the power cage turned 90 degs from the way it is shown in the the videos. Which would make the slope right to left and has not posed a problem. In the video I am pointing down hill. I think that is why the bar looks too far back.

[nisora33]

In the video I am pointing down hill. I think that is why the bar looks too far back.

This is probably what I'm seeing.

At any rate, these look fairly good.

-S.

[nisora33]

Bergie, out of curiosity, what did your rehab look like?

-S.

[SamGriffin]

Isn't this a standard case of knees sliding forward at the bottom?

[nisora33]

Isn't this a standard case of knees sliding forward at the bottom?

Yes, they're moving forward some. It's not terrible IMO. I can't comment more on exactly the issue when all I've got is a profile view of Bergie's squat. Bergie knows what knees sliding forward are, and anything I could spout at him would be shit he already has exposure to from reading SS (knees out at bottom, get knees forward sooner, etc.). Let's say I tell him "Knees out at bottom, Bergie!" but let's say, what I can't see from the video (because it's taken at straight profile) is that Bergie's stance is too wide--knees out won't be the correct fix, maybe narrowing his stance will be. There are limits to internet coaching. Any way you slice it, the slight knees forward isn't enough to kill his rebound out of the bottom, judging from the video.

-S.

[Bergie]

Bergie, out of curiosity, what did your rehab look like?

-S.

The injury occurred on 10/5. I was doing a work set of 245#x3x5. The first 2 sets were fine, no issues. On the 2nd rep of the 3rd set I felt the adductor start to give way so set the bar on the safety bars.

It was probably a minor tear. I didn't get it checked out by anyone. However it gave me a deep purple bruise about the size of a grapefruit.

By 10/10 I was able to do body squats. On 10/12 I started the Star Rehab with 3x25 with an empty bar. I continued until 10/20. I got up to doing 100x3x20. It was feeling pretty good by then.

I hard a hard time getting back in the grove though, lots of life issue along with having some minor surgery in mid Nov. So I did a big reset and starting linear progression on 11/30.

[misspelledgeoff]

looks like a good high-bar squat.

[Mr.City]

I didn't realize these were high bar.

[Bergie]

I didn't realize these were high bar.

They are not. These are low bar squats.

[TrackJunkie]

Just because of how upright he remains? Personally, I can't tell where the bar is on his back.

[Bergie]

As I mentioned earlier. To get the video I am on a slight slant; I am facing downhill thus giving my a more upright position. (at least I think that is what is going on)

I am going to try post another vid tomorrow from behind, without the slant.

Thanks for the comments as well everyone.

[Bergie]

As requested, here are some front views. I noticed that on the heavy set that my knees are caving in a bit. (my 5RM is 245)

180x5 http://www.youtube.com/watch?v=oK9epPTObKE
210x5 http://www.youtube.com/watch?v=Pkf-GYXlgmw
240x5 http://www.youtube.com/watch?v=04uwXElo-Vc

Thanks for your input.

[nisora33]

The knee caving is minor. I'm not sure I'd be worried about it, but you'll have to be careful that it doesn't get any worse as the weight gets heavier.

Couple of observations: your hips tend to shimmy left to right and back as you're nearing the bottom then coming back up. This may have to do with your recent injury to the adductor. I'm curious as to whether your hips have always done that or not, or whether maybe this has do to with you squatting sideways on that downhill slant. Second observation is that you're left foot isn't turned out very much, and I wonder if that's on purpose or again whether this has to do with your squatting with one side facing downhill.

-S.

[Bergie]

I noticed the hip movement too. I have not seen that before, not sure why it is happening.

Thanks for your input. I will concentrate on keeping the knees and hips stable.