070511 Squat Squat and Squat (PLS READ DESCRIPITION FULLY)

READ DESCRIPITION PLS: CORRECTIVE INSTRUCTION ~If u like my video, pls suscribe~

THIS IS BAD EXAMPLE OF SQUAT!

(My Current Weight 177lbs. Weight Squated in this Video: 235lbs to 285lbs to305lbs to 345lbs)

I have major Flaws in my Squat. Squatting at 340lb is extreme, and I better not do it with bad form again. Now that my knee is sort of messed up... I hope is not too late.

Findings from (http://www.wannabebig.com/article.php?articleid=276)
I hold the bar with wide grip! WRONG!
(To begin, grab the bar with hands even on the bar and in tight to your shoulders. When you take a wider grip, it not only puts a ton of strain on your posterior shoulder capsule, but you also lose tension and stability throughout the torso. If you don't understand what I mean, try both hand positions with a light weight and I'm sure the difference will be obvious.)

I did not "SITBACK" when I initiate my squat. WRONG!
By sitting back, you distribute the weight evenly between your quads, glutes, and hamstrings, allowing you to perform the lift in an effortless, balanced fashion.

Knee should never shift forward above foot on ground!!!!
(As you're sitting back, you also want to push your knees out to the sides hard. Remember that the glutes are our primary hip extensors and abductors, so activate them early on as they'll help you stay tight and get out of the hole.)


Flaw #5 - Weight shifts onto toes

Solutions -- Toe out more; get better hip mobility; get some posterior chain strength

This is another mistake that I see a lot of beginners make; not only do they stay totally upright (which I'll cover in the next point), but they also shift their weight onto their toes to perform the squat. Not only is this ineffective, but will totally destroy your knee joints as well.

The first thing I'll try here is having the athlete toe-out more; if their toes are pointed straight-forward, it could be a simple mobility issue that immediately clears up. If you try this and you still shift forward, you may be tighter than a banjo string and need additional mobility work -- until you can squat properly, I'd make mobility your focus versus trying to build your squat.

Finally, many trainees squat in this fashion because they are totally reliant on their quads to move the weight. If this is the case, box squats and a heavy dose of posterior chain exercises are necessary to build the appropriate squatting musculature.


The learning never end, I just hope my knee is not damaged permanently!

For those who read my journal, learn from my mistake Please!

Category:

Sports

Tags:

• Instruction
• Squat
• bodyweight
• educational
• coaching
• power
• lifting
• body
• building
• vertical
• training
• scooby
• believe
• in
• your

[bongapendo]

Nice squatting. Your technique is ok, knees are not too far out, wich is good. Keep the bar a little lower, it is placed far to high. Also, either change your shoes, or squat in your socks, those are shitty shoes to squat in. Thirdly squat deeper, your ass should touch your calves...slowly down, then explode up without bouncing in the bottom position. Add some plyo on your off squat days, and you will see that vertical increase pretty fast.

[scoobychau]

Thanks for your tips!

[AliGhanizad]

Dis is a question from ma brother who has psoted dis video.

The question is dat, I m 16 years old and i hav started building ma body, so wudnt it harm me because some say i m a bit underaged for such exercises. But keep one thing in mind when answerin ma question dat i work on extremely light weights.

I hope i will get ma answer soon!

[scoobychau]

If u are working with ligth weight, than u have nothing to worry about.

And i am nto 100% sure on this, i believe i have read else where that the body of a 16 years old should be strong enough for training. (please google reserach more on this to be double confirm)

[fatman9011]

man...ya'll guys must be really weak cause as my last warm up set i use 315 and it's really easy for me and im only 5'10.....i feel like a GOD compared to ya'll, and one of my friends is a freshman he's 5'4ish(or shorter) and is dunking.....i feel bad for ya'll weak people

[scoobychau]

Ture, are u some sort of footballer player? they can squat the world with ease...

or may be u are just like ur tubername, one powerful fat man hahah

thanks for ur reply anyway brother.

and 5'4ish dunking? ok.. u got over ur head... dunking...a donut may be XD

(5'7 5'8 dunking is consder super already...serach for it~ freshman)

[connorg494]

Ok, I weigh 135 pounds, and I can rep with 275 pounds on the bar 5 times. I'm not sure if that's good for my weight or not.

[25bodybuilder]

@AliGhanizad no u he aint underaged im 15 n work out in squat wit 385 to 415 probably higher n i dont think hes underaged haha

[laxboys1331]

Your a stud

[adster2010]

@AliGhanizad IMO, you should be alright. Just be very careful when you workout. Really spend a lot of time making sure your form is near perfect. Also, be careful with the weight you choose. A lot of people focus on getting as much weight as possible and end up hurting themselves. Working out with a partner is also helpful. Like scooby said, you should be alright to lift right now. But just be careful and don't overload yourself.

[adster2010]

along with the last part of what bongapendo said, plyos and other crossfit type exercises are what will give you the leg strength to jump higher. Lifting and building muscle mass will help you get stronger, but it can also weigh you down. Running will also help with leg strength. I refer to it as "internal strength"--like when someone looks small but has that "internal" strength and is much stronger than you think.

[DeejayBeatzzz]

Can i still squat if i have some back problem?. Im 15 years old. And i weight 140 pounds

[FOOTBALLGOD1991]

he is going low enough. I don't think he is trying to be a powerlifter and you get your benefit out of the exercise when you reach paralell.

[nikolatesla08]

lift your heels to your ass when you jump!! your decreasing your vert