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    • Jenae O’Neil
      Participant
      June 24, 2019 at 4:07 pm
      Post count: 68
      #16522

      Filmed from the front this time to get a better view of my squats
      https://www.instagram.com/p/BzGu2nVAqY8/?igshid=1phypqrhzsmy9

    • Matt
      Keymaster
      June 24, 2019 at 6:35 pm
      Post count: 240
      #16524

      Exactly what I wanted to see. Two things to change on the squat moving forward. Hands and feet.
      Hands: start to move your hands out wider. You still need to keep your shelf but that will help you get your lats and back much more locked in. It might even help you bench go up too with a little less stress on your shoulders. Start by moving them out a finger width or two each week.
      Feet: You are not generating any tension in your feet until you start moving. I’d like to see you flex your glutes and screw your feet into the ground before you stare the squat. Everything should already be turned out and tight before you squat. If you maintain this tension things will be less wiggly in your knees on the way up.

    • Jenae O’Neil
      Participant
      June 24, 2019 at 8:33 pm
      Post count: 68
      #16526

      Thanks for the feedback. Just a couple questions. So with moving my hands out how wide am I hoping to get eventually? Like another hand width in between my shoulders and hands?
      Also with the tension in the feet, I give them a little twist when I do my setup but does tightening the glutes and holding it help with more tension in the feet? I guess I’m just a little confused about foot tension.

      • Matt
        Keymaster
        June 25, 2019 at 12:30 pm
        Post count: 240
        #16537

        With the hands working out to a sport like you said would be a good place to start. Think about doing a lat pulldown, where you but you hands to get a hard lat contraction, this will be a different spot for everyone. Whatever that grip width is is roughly where we would want your hands on the squat.
        For the feet that is just the first step is getting your form tighter. If you watch the set, every rep looks a little different. Some the knees shift forward, some you bounce in and out of the hole, some look locked it. We just need consistent tension and consistent reps. You have a lot of strength, you just need to control it a little better and you will get much stronger.

    • Murph
      Keymaster
      June 25, 2019 at 11:05 am
      Post count: 918
      #16532

      Rooting

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