Squat Form Check

**allan5790** · 21-02-2009 10:24 AM

Yesterday in the gym I went for 120KG 5x5 on the SL 5x5 program. It felt good, thats the most I've ever lifted. Got my mate to video the 3rd set, just need you guys to tear my form to shreds. Feels like I'm getting as low as possible.

Quote

Originally Posted by allan5790

Date :20/02/09
Weight : who knows
Workout A

Squat - 120KG - 5/5/5/5/5
Bench Press - 80KG - 5/5/5/5/5
BB BoRow - 65KG 5/5/5/5/5
Dips - BW - 20/17/13

Heres a vid from todays workout. Me squatting a PB 120KG for 5x5. This is my third set.
YouTube - Allan Young squatting 120kg

By the way I'll get a better video posted up at a later date this was really to prove a point to one of the guys I workout with. He wasnt getting anywhere near parallel and I told him he needed to work on his form. I'm not saying mine is a model performance but I was jut showing him that mine was closer to what was needed than his.

**Luffers** · 21-02-2009 10:52 AM

If that's as low as you can go then its not bad. I'd like to see you get lower but that's most likely a flexibility issue that you will have to work on.

Ideally you want to get to at least parallel.

Try sticking your ass out more at the start of the lift to encourage a deeper squat, and pushing the weight through your heels will help to.

**allan5790** · 21-02-2009 10:56 AM

Seeing it myself I do think I need to get a bit lower. I'll work on that next time I'm in. Thats me hit more or less 1.5x BW after like 5 weeks which I thought I'de struggle to do in the 12 weeks stronglifts recommends.

**Luffers** · 21-02-2009 11:11 AM

Well done mate, there's nothing more satisfying than getting your squat up.

Stretching inbetween sets and after your session will help with your flexibility.

**Martin Brown** · 21-02-2009 11:32 AM

I agree you need a little more depth. Better to work on it now.

Try stretching your hip flexors before you squat, and if you dont already, do some mobility work as part of your warm up like deep walking lunges.

How do you have your feet? Could try turning your toes out a little too.

On the whole it's pretty strong stuff though mate

M

**- DJT -** · 21-02-2009 01:18 PM

Looks smooth but as said already not really deep enough.

I found this article useful when I used to have trouble going low enough:

T-Nation.com | Third-World Squat

**CosmicFish** · 21-02-2009 01:21 PM

Good job, and cool shirt.

This may not apply to you, depending on how flexible you are. I have no problem with flexibility myself, but I find my ROM shortens when I go too heavy. In the past I've managed to correct it by dropping my training weight 10~20kg until I'm squatting full ROM again and incresing the weight by small amounts week by week.

**allan5790** · 22-02-2009 01:52 PM

Thanks for the comments guys. I'll work on my mobility and flexibility. Hopefully I'll be able to get it below parallel soonish.

Quote

Originally Posted by CosmicFish

Good job, and cool shirt.

This may not apply to you, depending on how flexible you are. I have no problem with flexibility myself, but I find my ROM shortens when I go too heavy.

Cheers I actually find its easier to get lower with more weight as if that helps me on the way down.

Couldnt wait to show off my vest to be honest was the first time I wore it, I could fill it out a bit better

**dope540** · 22-02-2009 02:25 PM

nice squatting dude.

agree with the above comments, just need a bit more depth.

**Mouse** · 26-02-2009 01:38 PM

Allan
Make the squat stretch your friend
For a high bar squat you are way way off parallel
Personally i'd class that as a partial squat
You need to get your hip joint below your knee joint
I'd suggest deloading and loads of flexibility work