Lets Fix Rule's Squat (vid)

Rules

Rules

Strong as Lead
Hope the vid link works...

http://www.engr.uconn.edu/~wfc03002/dscn1287.mov

As I see it I am bent over way to far... I don't feel out of control though (I am not falling forward, I just can't keep my chest up). I reduced my weight from 225 to 185 to sort out all my problems, but still the vid does not lie. Perhaps my abs are not strong enough? Any help is appreciated.
 
Without being an expert or seeing your feet, it looks as if you are leaning too far forward. You should be pushing from your heels rather than your toes. Let your butt lead you back and put the force on your heels, not the front of your feet. I just had my form checked and I had that issue, it looks as if you may also. If not, then you're one step ahead! lol
 
try putting a 2 1/2 or 5 pound plate directly under your heels. dont stand on it with your whole foot, just the back part.
 
without seeing the bar placement on your back and the hand placement its hard to tell . it could be something as simple as a weak back , if so some good mornings should fix you up .
like i said its hard to tell but your arms look like they are in a funny position , IF you have the hands too close in it can cause your elbows to fly up behind you causeing you to tend to lean too far forwards , try moveing your hands out slightly and see if you can get your elbows pointing a little more down instead of straight back at the bottom .
also IF you have the bar too high on your neck this will make you more top heavy and cause you to fold forward .
you could also try squatting barefooted to see if the heel on your shoes are pitching you forward if so just invest in a pair of chuck taylors or wrestling shoes which are both cheap enough qand great to squat in .
like i said its hard to tell from this angle and im not a genius at picking apart a video like some people are but the things i told you are easily enough to try so why not . remember try 1 thing at a time dont take half a dozen different suggestions from me or anyone else and change everything at 1 time or your form will be all messed up .

ps dont put plates under your feet :chomp:
 
DADAWG said:
without seeing the bar placement on your back and the hand placement its hard to tell . it could be something as simple as a weak back , if so some good mornings should fix you up .
like i said its hard to tell but your arms look like they are in a funny position , IF you have the hands too close in it can cause your elbows to fly up behind you causeing you to tend to lean too far forwards , try moveing your hands out slightly and see if you can get your elbows pointing a little more down instead of straight back at the bottom .
also IF you have the bar too high on your neck this will make you more top heavy and cause you to fold forward .
you could also try squatting barefooted to see if the heel on your shoes are pitching you forward if so just invest in a pair of chuck taylors or wrestling shoes which are both cheap enough qand great to squat in .
like i said its hard to tell from this angle and im not a genius at picking apart a video like some people are but the things i told you are easily enough to try so why not . remember try 1 thing at a time dont take half a dozen different suggestions from me or anyone else and change everything at 1 time or your form will be all messed up .

ps dont put plates under your feet :chomp:
Click to expand...

you did a pretty good job picking it apart lol
yeah dont put plates under your feet..

i think you need to develop your core a little more that wil help you remain upright more..so start hitting your abs hard/heavy

i think bar placement is messing you up like dawg said..it looks like you have the bar very high , riding on your neck..dropping the bar a little lower on your back will allow you to get your chest out and keep a tight arch in your lower back..
 
The bar is down on my shoulders (I already changed that), not above the traps like I used to do. I'll take note of the position next week to see if I've moved it back up subconsciously.

I am squating in chuck taylors (I just changed that).

My DL is way stronger than this so I'm not sure its back weakness. I know my abs are weak, what exercises do you recommend to improve this?

Yeah I hate the plate idea (though I appreciate the time taken to try to help Bimmer)... it’s why I don't squat in running shoes.

The elbow idea is good, I posted before about moving them in and pulling them forward. This helped a lot but led to elbow pain :( I am really unsure of where to place my hands. I am actually holding the bar on my back because it is pretty far down my shoulders and doesn’t stay there well (no meat).

Thanks for the suggestions guys, I'll post up a follow up vid next week and maybe we can continue to tweek me. I'd also like to hear form the great PB if he has the time :)
 
you can hit your abs with exercises like
side bends weighted
ab pull downs ( use a high pulley or lat pull down and use your abs to pull your upper body down)
weighted decline sit ups

you can use any hammer machines just remember to hit them with weights doing mega high reps is good for endurance but wont increase your strength
 
bar placement is an individual thing. I high bar squat. High bar actually makes you more upright than low bar if you got the balance and core strength to pull it off.

to start with you are leaning forward before you even start. Secondly you lacking leg strength to push that weight correctly. That’s why you dumping it on your back, path of least resistance. Drop back to 135, squat deep (those were above parallel, all of them- a guy your size should have no prob burying squats) with a big pause at the bottom. sit deep in the hole till you are completely still then pres with your LEGS.

if you are wearing running shoes lose them. dawgy called that one.

Some box squats set up 2" below parallel will teach you to sit back in accordance with bar placement.

low bar squatters typically have more of a lean than high bar squatters due to keeping the bar over the heels. but low bar gives a leverage advantage over high bar as far as back strength goes.

you have a combination of things going on that are causing you to get folded over.

balance
leg strength
core strength

drop down in weight til you get these worked out and then you’ll be off to the races. come by the gym sometime and i can spend 15 minutes with ya and you’ll be squatting like a pro. =0)


and just to make it official, never put plates under your heels.
 
Last edited:
Thanks, PB, DADAWG, Blackbeard. I'll post up new vids next week of me back at 135, damn not again. If I am squating @ 135 should I rep to failure or just untill I feel my form breaking down? If I'm ever in NC I'll definatly take you up on that offer... are there any PLers here in CT that you guys could recommend so I can get my lifts worked out (they all need help).
 
One more thing to add, that i had a problem with. You look as though you have long legs like myself. Squatting became much easier whe i moved out wider, it allowed me to sit back more. I do not squat wide compared to alot of people, but wider than you.
 
Thanks jcp2... I'm a lot wider than I used to be. I'll play around with the stance after next week.

OK next week will be the "Did he listen to us at all?!?!" video :)
 
Rules said:
Thanks jcp2... I'm a lot wider than I used to be. I'll play around with the stance after next week.

OK next week will be the "Did he listen to us at all?!?!" video :)
Click to expand...

its a lot to worry about all at once..youll find one day everything will just click and ten youll have a new set of problems to work on lol

one step at a time..things will get better
 
rules i commend you on posting that clip. most guys wouldnt let someone see them squatting for nothing in the world. it shows you are dedicated and determned to get this stuff in pace. nice job bro. not the squats but the effort. =0)
 
pullinbig said:
rules i commend you on posting that clip. most guys wouldnt let someone see them squatting for nothing in the world. it shows you are dedicated and determned to get this stuff in pace. nice job bro. not the squats but the effort. =0)
Click to expand...

good point hop along
its the people who take a little risk who are going to go places..let all the naysayers sit behind te computer with their 900 lb squats
 
Damn, seeing the UConn fieldhouse brings back memories. I graduated from there in 2001. Where in CT are you from?
 
Good quality video. You need to work on depth. Your hips need to be below the top of your knees ( that is if you plan on competing ). You will get depth from doing box squats and the box will teach you to "squat back".
 
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