The Official Gym & Fitness Thread

What is your problem with your form?

 

I struggle to get to depth and keep my balance. I think there are 2 main problems.
1. My knees angle in instead of following the angle of my feet (abductor flexibility?)
2. I have a hard time feeling where exactly the bar needs to sit on my back.

My brother gave me a crash course in DL, squat and bench before he left to get me started, and I've been working at it on my own for a while (and learning slowly).

 

I've always found assessing your own form to be problematic. Even with mirrors in place, that only gives you a 2d view of your form, and also assumes you can critically assess your form while doing the lifts. I think you can assess big form nastiness, but to get further you need a trusted observer. And note that even those assessing you can provide good input even though they are not great themselves, due to the "personal assessment limitations" above.

Just my opinion anyway,,, worth every penny you paid for it.

 

I have been working on my squat form for years. Still not perfect. Not sure it ever will be.

Low bar is best for me but because of shoulder issues thats a no go. So I lean forward on high bar. I’ve accepted its a fact of life.

Many of us are different shapes and sizes so we can’t all conform to one true correct form. Big thing is if you notice pain or problems. If you can squat double your body weight with zero issues, its going to be hard for someone to tell you, you are doing something wrong.

Do you struggle with knee valgus/knock knee?

 

Yes. This is why I've been hoping to find a partner cause my diagnosis of issues is undoubtedly incomplete at best and more likely inaccurate. I always welcome input and feedback, but I try to do so with some discernment.

Perfect would be great, but my goal is really just safe or "don't get hurt".

I'm trying low bar. Figuring out if that works for my shape and size. Its been changing a bit so its like working with a moving target.

I don't know... I sprained both knees multiple times growing up, but no lasting issues I've noticed or medical conditions. But...my knees do angle in like that when I squat. Is it an actual condition or just a result of imbalances?

 

A lot of people have knee valgus. Its typically a result of low arches, leak outer lower legs, and weak glute meds and hips. Its an imbalance issue that usually can be fixed.

Knees caving in on squat means too much weight for hip strength but also can be part of that knee valgus.
It will also cause poor knee cap tracking over time. Which will usually not cause pain until it becomes arthritic.

Athlean X has great stuff on it and exercises for it. I like his stuff a lot for anything PT related. He also has videos for squats and form and how to correct it too. Might be helpful.

 

Try going real light weight at first when doing your squats. Work on proper form and slowly increase the weight as you see fit or your program recommends. Using a smith machine can also be helpful.

 

Yeah that makes sense for me.

Thanks! I'll check it out.

 

I only ever got to like 175 when I was first starting out. Then when I started identifying how bad my form was, I scaled back to just the bar most of the time to see and feel how my body is moving or 95lbs when I'm checking the impact of a little weight for consistency.

 

What’s your feet position and lifting “cues”? Like what do you tell yourself /do when doing the lift?

 

Anybody gotten a chance to use the Texas Monster Squat Bar yet? A little pricey so I probably wouldn't buy one, interested to see people's thoughts on it though: https://www.youtube.com/watch?v=qz_HsGqYuus

 

Feet shoulder width out, pointed out around 30 degrees. Bar should move in a straight line vertically not forward or back over the ball of the foot. Back straight. Drive with the hips. Stay tight. Look 6 feet ahead. 1 step back. Deep breath. Don't forget to breathe. You got it. You're strong.

Thats probably covers it.

 

Huh, way beyond what I tell myself which is more along the lines of "shutup mofo and lift!"

 

Squat mental check list:
Bar on shoulders
Feet just over shoulder width apart
Toes slightly out
Stay on heels
Go to 90 degrees
Pause
Up in one movement
Keep back straight

Repeat about 5 times before I ask if thats enough and I can stop squatting.

#fucksqkwatz

 

I wanted to share pics of my home gym. I'm out there at least 5 days a week doing PPL loosely based off this: https://www.muscleandstrength.com/workouts/6-day-powerbuilding-split-meal-plan Trying to go from 45 years old to 25!

 

Lol. I presume you've been doing it a lot longer and may not require the constant reminders; whereas I have definitely forgotten to breathe.

 

This looks awesome!!! The program looks good too.

 

Dr. Stuart McGill is all over YouTube and is by far the premiere expert on squat and deadlift technique. He has peer reviewed published research, has studied tons of cadaver spines, coached over 30 Olympians, professional athletes, MMA fighters, fixed strong man injuries, etc. I saw someone ask him to cite his sources once and I laughed because his research IS the source.

To paraphrase the wisest thing I head him; If you ask an amateur how many perfect lifts they get and they'll say all but the last few reps. If you ask a strength athlete they'll say never. They never get a perfect lift because they're working to improve every one.

I do my best to "program" the mind-body connection by starting with light loads and trying to perfect my form on each rep. Eventually the mental check list goes from 20 things, including how to breath, to like 8 points. You got this!

 

Don't assume. I am a resident smart ass who's workouts are based on machines and dumbells. I haven't done bar work for several years as I have some joint replacements and don't have any desire to pressure those. I call my weight work 'joint-maintenance' and I am not trying to build much of anything but rather to maintain motion and range of motion.

I have also been breathing for many years and do plan to keep that up.

 

Lol. Noted.

Good plan.