low bar squats form

[nicole]

#21187

Hi,

I tried to push my knees out for my sets. Not sure if you can tell or not from the videos. I also lowered the weight on the 3rd-6th set and added an extra rep because I felt like my form was being sacrificed in the beginning reps w the heavier weight?

This is my second set:
https://youtube.com/shorts/h87c5xRwKrw?feature=share

For my third set I tried to hinge my hips first, but the movements don’t look consistent. Not sure if I am doing it right:
https://youtube.com/shorts/t3DnmbAKIr4?feature=share

For my 5th set and 6th set, I tried to push my butt out more to make my knees not go past my leg as much compared to the other sets. Not entirely sure if it worked or if it just looks the same.

5th set:

6th set:
https://youtube.com/shorts/b0Xh9KPnW-Y?feature=share

Please let me know. Thanks.

[Murph]

#21188

OK.
A lot to go over here.
1st: There is improvement in the hip hinge versus knee hinge but as you fatigue you go back to old patterns.
That’s ok. As long as there is progress you will get better.

I think the 6th set illustrates best what I want to go over.
We’ve got a few issues going on and I only like to work on one at a time so we will continue working the knee versus hip hinge as you progress.

You start with a good root and improved hip hinge, as you fatigue a few things happen that are easier to see in the last set.
1. You start fairly upright which is what we want. As you go on in reps you get progressively more bent at the waist.
2. The more you bend at the waist the more you lose your heel root and dump forward.
3. The more fatigued you get, the more you drive the knees forward.

All of these are tied into each other.
Everything is connected!

Things we need to do in order:

1. Perfect the hip hinge.
2. Stand as erect as possible on every rep/start and finish.
3. Drive you back into the bar as hard as you can.

What this will do:
Hip hinge sets you up for success and long term orthopedic health.
Standing erect keeps the weight over your center and is better technique. A heavy forward lean as you have in the later reps causes flaws and lower back fatigue. You can see the butt coming up first out of the hole on later sets which is caused by the forward lean.
Driving your back into the bar will keep you upright!

Watch the box squat course on the site and use some light goblet squats to a box as a warm-up. This will help your hip hinge.

Watch this video to help you understand how to use your back to stay erect.
That section begins at 1:30 in.

Wrapping It All Up

I know this is a lot, but if we work one thing at a time and build, it will all come together quick.

[nicole]

#21189

ok so what I am understanding is don’t push my butt out like I did in the last couple sets for the 6th rep? I did those in an attempt to initiate a hip hinge but I can see now that it does not help my form. The video you sent gave me a better understanding as I know when I fatigue, my back against the bar gets looser. I will try again and upload the video on my next squat day.

[Murph]

#21190

Knees out, hips back.
Never start with a forward drive of the knee.

Keep plugging away. It gets a little better each time.

[Author]

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