Hey guys !! I'm new to squats, and only squatted with a smith machine in the past, yesterday I used the squat rack for the first time. I video'd it for some critique on my position/technique ! Any advice please ! I felt like I was twisting on the way up some times.. I have a recovered MCL grade3 injury to my right knee (healed now) which I assume caused this slightly... I did standard squats, and front bar squats.

Thanks in advance !

Chris

Hey Chris!

Glad you made some videos! Much easier to help!

First off, you need to seriously drop the weight and focus on form. You aren't really doing anything with those haf reps. You need to be going ASS TO GRASS, full range of motion.

You just need to practice to improve your range of motion / flexibility which is more than likely holding you back.

I would like for you to watch these videos and let me know how they help you!

Also, try squatting barefoot... or maybe get some flat / wrestling shoes!

Half range of motion = half result....!!! Do ASS TO GRASS (full range of motion)!! it will surely satisfy your quads, Doing half range motion is not good brotha! too much tension on your knees when doing half ROM because all the weights will go there.

Yeah as people on here have said you need to add some depth to your squat, I would say at least to 90 degrees if not lower. I personally always go as deep as I can. You might like to look into some powerlifting techniques as I have found since doing this the form on my big 3 lifts has improved loads!

Definitely go ass to the grass! I've been switched to AtG squats a while back and my legs strength and size improved a lot! If you are used to go only to 90 degrees you probably need to lower the weight first, but you'll get back to that weight in time.

As mentioned in the main post, one of your primary issues is going to be your flexibilty and mobility. To explain, this basically means that you need to pre-train your body to be able to achieve the correct positions you'll need in order to safely and effectively squat the weight without any inherent muscle tightness or immbolibility of joints causing you to put the strain of the movement on places which it shouldn't be.

The best methodology is to remain patient, I often bring people straight back to body weight squatting until you are 100% confident and balanced on your heels deep in the hole at the bottom position of the lift - to the point where you can just 'hang out' there. You want to have the flexbility and control so that you can hit your full range of motion with the bar on your back and no fear of inadvertently leaning forward.

This is one of the best stretches to help accomplish this:

You can additionally use a broomstick or dowel rod and practive 'body weight' overhead squatting to help achieve more full body mobility to prep you for the perfect squat. From perfecting your foundation, you're gains will skyrocket from squatting properly and recieving full benefits rather than feeling like you're going to die after ever rep ;)

(Just use a broomstick ;))

Thank you all SO much for the help. I gave it a shot at the gym today (dropped off weight as you all said, and I wore flat shoes) got all the way down and it felt SO much better... although my legs hurt now ! ha ha !

Will do another video next Friday as an update - Thank you all for your help !!

You should go ATG which means "Ass To Grass" which is so deep that you're hamstrings goes against your calf muscles. Your legs are in good stance width but your toes point out to much thou.

Do Wall Squats stand inches away from a wall and squat without letting your knees touch the wall.

#HTH Your doing great

Do Wall Squats stand inches away from a wall and squat without letting your knees touch the wall.

#HTH Your doing great