GOT DIFFICULTY TO HIT DEPTH!!!!

[Deleted]

85% 510X2...no wraps, loose brief...pure air from the farm


In the CPU, the refs are VERY VERY STRICT for the squat depth, so my depth is very close to parralel & i must go deeper BUT since 3 or 4 weeks, i have a lot of difficulty to hit depth when im squating...i tought that im not flexible enough...im doing too much sit back & my low back is rounding like a cat when i try to hit depth...

1-what can i do to get a better form? streching, dynamic work WHAT???

2-What would be the best warm up before squattin?

THANKS A LOT
JOEL BOULIANNE

[Phillip Wylie]

It looks like a form issue to me.

You need to focus on keeping your chest up and keep your weight on your heels. As you get toward the bottom of the squat pull your elbows down a little harder and force your knees out. Like you mentioned you seem to sit back too much, you should sit down and back into the hole. This is really important since you lean a lot when you squat. I do the same thing.

[benburgess]

Everyone will have their own opinion and all are probably valid, but honestly? I totally disagree with sitting back too much.

In my eyes, you are not sitting back enough. Once you get just above parallel, you let your knees travel forward over your toes. Because of this, you are still going downwards but you are not hitting depth becasue the angle between the top of your knee and hip joint is not changing.

If you keep your shins more vertical, and push your hips back more and keep pushing them further back as you decend the hip joint will eventually dip below the top of the knee.

You could try squatting to a low box, maybe 12" or so. Just keep pushing your hips back as far as they will go. Once you cant get them any further back, then push your knees out further and further untill you hit the box.

[Deleted]

THANKS FOR ALLA YOUR COMMENTS!!!

I will try it this morning with a 11" box this morning....i will post the new video too!

Does anybodycan suggest a great dynamic warm up for squatting?

THANKS
JOEL

[robwhite]

I used to have a similar problem, and TBH i narrowed it down to doing too much box squatting when i did Westside. I found that the moment the box wasnt there and i tried to squat heavy, i would sit back fine, but then panic when i couldnt feel the box there. At that point i would either cut the depth short and stand up, or try and go deeper and my back would round over resulting in collapsing in the hole. I've heard low pause squats are an excellent way of making you feel comfortable keeping form at the right depth. High bar squats are good at making you keep your chest up.

[Deleted]

I have done 6 set of 3 reps at 80% today...i squat on a 11 inch box...just touch & go...in the first set..i felt like: oh shit, i will crawl under the bar with 380 lbs & my hips will pop if i go too fast...But after the fisrt set at 80%, i try to forces & push my knees out & it was way easier to touch the box...So, i did 4 set with the box & i took off the box in the last two sets...

FRIDAY RAW SQUAT

set 3 , 80% 380X4X2
(touch & go on a 11inch box)



set 6 (without the box) , 80% 380X4X2



i think that my form is better than monday...my knees dont go forward anymore because the key is too sit bACK & FORCES THE KNEES OUT TO HIT DEPTH. i found it easier to explode from the hole without the box...

THANKS BEN!

another tips or comments will be very appreciated because my lower back is still rounding in the bottom of the squat...i will do my EVALUATION SKILLS ON NEXT WEDNESDAY at 185 pounds...CANT WAIT!

JOEL BOULIANNE!

[Phillip Wylie]

Your squats are much improved, Joel!

[benburgess]

May 15, 2009 15:47:40 GMT -5 @xjowelx said:

I have done 6 set of 3 reps at 80% today...i squat on a 11 inch box...just touch & go...

i think that my form is better than monday...my knees dont go forward anymore because the key is too sit bACK & FORCES THE KNEES OUT TO HIT DEPTH. i found it easier to explode from the hole without the box...

THANKS BEN!

Joel...MUCH better but WOAH...on that box, you have to control the weight down, if you drop down hard and bounce on the box you will end up with your spine sticking out your ass!

You are definately right though, keep pushing them hips as far back as you can then force the knees right out. Looking much better though mate well done. You just gotta keep forcing that style until it becomes automatic.

[erictalmant]

Yep, some good advice on here.

Remember to move at the hip joint first before breaking the knees. Pull the bar down while it is on your back. Push your knees out as you descend and keep them out when you ascend. Remember "chest up" on the way out of the hole.

Eric