Squat form check

Well, I think I may of gotten that little push to throw my ego out of my head last week. A Little backstory, I wasn't able to workout for about 3 weeks because my brother was moving and all of my stuff was hucked into storage, now about 3 weeks ago I got back into it and at first was back to what I was lifting in maybe December, for the first 2 weeks,

Then last week came along, and with it came Back day, I was doing my Deadlifts back at what I was doing when I had to take my break, I was damn proud and I got some DOMs to go with it, my lower back was stiff, I took 2 days off for the weekend, and hit up Sunday for Legs, I was feeling good and my Squats went back up to what they were at before as well. Although on the 2 last sets I started to get stiffness in my lower back I stopped my final set at like 4 reps and moved along and finished my workout. The next day my lower back was agian quite stiff and sore, no shooting pain or anything, it's just like you know when you wake up and can't move your neck a certain way without it hurting? similar to that, but not extreme.

I went easy for the week and didn't do Back until today I kept my Deadlifts 20lbs lighter and 1 set less than I usually do but on the last set my back pulled the same stuff again on Rep 2 and I stopped them right then and there. I moved on to Pull ups and one arm rows and Shrugs with minor discomfort.

Back to the main topic, I've decided i'm going to not do squats this coming Sunday, and I will not be doing Deadlifts next Thursday, but what should I replace them with? I have recorded my last week of Deadlifts / Squats and my form seemed fine, I will be able to post video's to get some critque tomorrow once I find my cable for the camera, but again, any advice?

Well here is my Deadlift from last week, Any critique on form would be greatly appreciated. Squat video should be up in a bit

[youtube]http://www.youtube.com/watch?v=cgDekLUHSBE[/youtube]

Think i'll do that Neo, I'll just add in an extra set to pull ups and On Arm row and maybe try One Legged DB Splits on Leg day in replace of squats

For the love of god please go further down on squats! Lol not trying to be a jerk but you can't do it partially or your knees will be completely shot. You get much more out of going completely down

first of all, your deadlift form isn't very good at all to say the least. your back position is dreadful. you are far too upright. neutral spine remember. you're losing so much power and strength because of your back position. your back position is even too upright for squats. look closely at your legs. you're parallel to the ground. you want the angle to be more obtuse (larger), that means not bending down as far with your legs. by keeping your back more straight and not upright, this will be easier to accomplish. your head position is good though. remember chest up. when you initiate the lockout puff the chest out. also it's a deadlift, so let the bar touch the floor and then do the next rep. if your not touching the floor your doing a completely different exercise known as rack pulls.

your squats are better on the other hand. first of all your depth is sufficient. it's just about parallel if i'm being generous, but if you wish to go lower then please do so. when you squat, you initiate the descent with the hips. the hips lead the way. that means your butt should be the first part that moves. remember to keep a 60-70 degree angle i'd say on the way down depending on height. i'd say the back position in your deadlift video is far too upright even for squats. well it's not for the lockout phase or beginning of the set. don't round your back. practise in searching for that light kind of strain in your lower back when you arch it slightly. that should be your back position. keep the weight on the heels of your feet not on your balls. as with the descent, you initiate the accent with the hips. when you reach your desired depth, you drive with your hips and glutes. remember don't round your back. keep your core tight and contracted to stop this. as you slowly reach the top of the accent, straighten your back up as if you were locking out in a deadlift. remember chest up, core tight, butt out at all times. keep your head at a fixed point ideally slightly above you.  also take a natural stance. it shouldn't be too wide and it shouldn't be too narrow. shoulder width is the norm. if you find pointing your toes out helps then do it, but don't exagerate it. hope this has helped. if you have any more questions don't hesistate to ask.

I usually go deeper, that was my warm up set and I wasnt really focusing much on it. thank you for the tip though.


I prefer to do sumo Deadlifts, I have more issues with conventional deadlifts my foot stance is wider than hips, almost double i'd say, prehaps a non side view would of justified it more. I see, I will start to put the bar completely back on the ground each rep now.


Ok so the form was better on the first rep, but afterwards I became too upright?
As I said above I personally prefer the sumo stance, Although I really should practice again with a conventional stance. So my Squats are ok, they could just use more depth? I think when I get back after a week break i'm gonna drop the weight down and practice it with a chair to get a more parallel consistancy,

Thank you ugys again for the critique, appreciate it greatly. Can't get better without Critique ^^

Str8s, those squats are nowhere near parallel :p

You dont judge depth by the thighs but by the hip crease

and with the deadlift, you want to start with your hips higher up than right down like in the bottom of the squat poistion, otherwise your hips will shoot stright up, putting your back near parallel with the floor so you are likely to pull with your back more which aint good


OP - With the squats, unrack the bat the other way, it is dangerous to re rack the bar backwards. go lower in the squats and break at the hips 1st, not the knees, aka initiate the lift by sticking your ass out

With the deadlifts, I would stick to the conventional style for now. Also, after each rep, put the bar back on the floor, reset your position and pull again. Dont look up right up, but just look straight ahead keeping a neutral position

Videos are set to private so i cant see :p

but yes, squats do work your posterior chain and lower back. Just remember to keep your lower back tight through the whole squat, by contracting your lower back, and tensing your abs.

They still look a bit high by a few inches, also, initiate the squat with the hips by sticking your ass out