form check on squats (225 X 6)

http://vids.myspace.com/index.cfm?fuseaction=vids.individual&videoid=48623959
just want my form checked on squats since i'm starting to go heavy on them again and dont want my form to get bad as i increase the weight.   thanks...i expect to hear from you too brihead =D
 

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I noticed your lower back round and lose a neutral spine around the bottom.
http://au.youtube.com/watch?v=Rq8CWv8UPAI&feature=PlayList&p=C03D688F10C4DE1F&index=0&playnext=1

I recommend watching this video and particularly using the 'Squat Stretch' around the middle.

Also, remember to push through your heels, force your chest out and really brace your lower back.

And until you find that you can go down lower with neutral spine, try stopping an inch or two higher than what you were doing in the vid.

I see what your saying.  My chest needs to be out more compared to what that guy is saying.  I was watching some of his other videos too.

I have to say that if i stop an inch or two higher than what i am, i wouldnt be a full squat >.<

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 The first thing you do on the descent is bend your knees.  You need to begin by lowering your hips and the knees will bend accordingly.  It is causing your torso to be too vertical which is also making your knees go too far forward past your toes.  Once you fix that problem, you need to work on developing hip drive.  Also, your core seems to be losing stability as the set goes on.

Awsome link, Wyrms

ok, so i checked out that video and learned a lot.  thanks for the heads up.  i now understand what you mean by push through the  floor with your heels.  before i was leaning too far forward and kind of leaning on my toes to keep from falling forward.  today i first tried it with the bar and really couldnt tell a difference so i added 45's to it for some weight.  i started going down real slow concentrating to keep chest out and push on floor with my heels on way down as well as way up.  i stopped and paused at parallel to look at my knee placement and they were'nt pass my toes so i assumed that meant my chest was pushed out far enough and my lower back was not rounding.  it was funny how i was just paused there, quads burning like hell and looking back and forth at my knee and foot placement.  as i went back up keeping chest out and pushing with heels was using my hips as well.  thanks for the advice!

My Beast Journal
http://www.discussbodyb...ubs-Journal-m432294.aspx

---have new one now. goal is eventually to turn that one into a beast journal as well.

I was going to say get your weight on your heels but it was already covered, that's good.  An easy way to remember to do this is to curl your toes up in the air, this will force you to stay back on your heels.  Chest forward and head back, I think that has already been covered as well. 

Whoever said do the squat stretch made a good point because it seems like you have tight hamstrings which are causing you to round your lumbar spine when you squat, do the squat stretch or put your foot up on the squat rack with your knee straightened to stretch your hammies beforehand.  

I wouldn't reccomend stopping before parallel though, that puts unneeded stress on the knees, go to parallel or deeper if you can to get that full stretch at the bottom.  It might also be a good idea to bite your pride and do some good girl/ bad girls after you squat, they are great for hip and groin work.

haha thanks, chalky palms.  ya, most of that was covered already.  as for the girl/bad girl thing i'm married LOL.  bad thing though...i'm not at home. not for another 2 months >.<

I NEED TO GET HOME!

My Beast Journal
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---have new one now. goal is eventually to turn that one into a beast journal as well.

KublaKhan


haha thanks, chalky palms.  ya, most of that was covered already.  as for the girl/bad girl thing i'm married LOL.  bad thing though...i'm not at home. not for another 2 months >.<

I NEED TO GET HOME!

Haha, when I say good girl/bad girl I am referring to hip abductors/hip adductors.  Lol the machine where you are pushing your legs open, aka good girl ;) is the hip abductor.  And of course the opposite where you are forcing your legs closed, bad girl lol, is the hip adductor.  Sorry for the bodybuilding lingo, you should have known though, I would never tell you to do a good girl...:)

Anyway these two exercise machines are normally inhabited by the females (you know, the ones who think spot reduction isn't really a myth and that they can burn the fat off their hips by doing hip exercises lol), which is why I said you should bite your pride and do them, they are great for squat assistance.