A practice set of squat, 45x10:

http://www.youtube.com/watch?v=cQA1ozV1TLk

Compare to this set of 135x5 from December:

http://www.youtube.com/watch?v=LxiUhsmHYAg

Wondering if there are any signs of improvement.

Much better.  Much.  Much more hip drive. 

Couple of points.  Work on consistency.  On some of them your knees still drift a touch forward. But you’re on the right track.  Also, head position.  Still craning the neck a bit.  I imagine that if you did that you’d find a bit of extra spine/posterior chain rigidity.  Put it in as part of your set up.  Mental checklist: grip, feet, back set and head looking at that spot on the floor. 

And lastly, depth.  At 45lbs you should never miss. There were a couple there I might not have given you.  On my lighter lifts I specifically and intentionally go very deep.  The reason is that I know I’ll try and go the least amount I need to on the heavy ones, why not build some capacity when I can? Besides, it gets your muscle memory in the habit of getting deep enough.

OK, good. I can work with that. Hammies may have been a little tight still from “Stephen” and they’re not that loose to begin with. And that neck position. What the heck is so interesting up there I wonder…

Thanks. Onward.

AAprotocol - 04 March 2010 11:49 PM

Wei, OK i try to configure it what will happen or result if i follow your instruction any way thanks for your details…

______________________________________________________________________
YOur Source For Computer Gaming gamer pc

OH! Why’d you have to go and spam us with Nerd Bait?  Cripes . . . .

  You’re in good form today, TP!

TexasPatrick - 05 March 2010 07:31 AM

AAprotocol - 04 March 2010 11:49 PM

Wei, OK i try to configure it what will happen or result if i follow your instruction any way thanks for your details…

______________________________________________________________________
YOur Source For Computer Gaming gamer pc

OH! Why’d you have to go and spam us with Nerd Bait?  Cripes . . . .

I hate spam . . . um, what are the specs on the gaming rig . . . is that water or oil cooled?

Jeesh:

TP is spot on as usual:

For the neck: Try looking at the floor about 6-8 ft in front of you (It’ll be much more comfortable) instead of the mirror. I know, you can’t help but look, but you don’t need to see. Concentrate on feel.

For your knees sliding:  A block of wood or a rolled up mat on end at the toe will help. Squat, allowing your knee to touch it early in descent, but don’t knock it over. Use this during warm-ups, and you’ll break that habit real quick

subdriver96 - 05 March 2010 09:29 AM

Jeesh:

TP is spot on as usual:

For the neck: Try looking at the floor about 6-8 ft in front of you (It’ll be much more comfortable) instead of the mirror. I know, you can’t help but look, but you don’t need to see. Concentrate on feel.

For your knees sliding:  A block of wood or a rolled up mat on end at the toe will help. Squat, allowing your knee to touch it early in descent, but don’t knock it over. Use this during warm-ups, and you’ll break that habit real quick

Ah yeah, I haven’t tried the block trick. That’s a good idea. Our plyo boxes are actually boxes so I can use those I think.

And I’m happy to report, the only mirrors at my gym are in the bathroom. 

I think my head position is in a way a comfort/confidence thing. As I feel more solid with the move I feel more relaxed, and my head stays put, which reinforces the relaxtion so I squat more with less effort, which builds my confidence, so I feel more relaxed…

I think I did better on the follow up squats I posted here:

http://www.crossfitbrandx.com/index.php/forums/viewthread/9601/

I agree those were better on head position. A couple of points:

1. Don’t force the depth. Keep tight in the descent, and go below parallel (defined by hip juncture below top of knee), but feel yourself bounce off of your hamstrings at the bottom (this will be easier with weight). Don’t stop at the bottom.

2. Don’t hold the bar in your hands. This will cause all kinds of issues in the long run. Press the bar into your back with the palms. What will happen is your thumbs and index fingers will be over the bar. Here’s a visual of a pro. 

http://www.youtube.com/watch?v=FVKEl4Wxoqc

Just a request, but can you position the camera about 30 degrees to the right so we can see you at more of an angle.

There are a few things I would like to point out:

1.  Why are you cleaning the bar up and then getting it onto your back—especially when the power rack is in front of you?
2.  I understand you’re working form right now but a 45 lbs. bar does not, in my opinion, completely articulate your technique.  The weight is simply too light.  I would not say this if you have some extreme strength deficit or mobility issues but this does not seem to be the case.  I think anywhere between 95-135 lbs. will more accurately depict what your technique would resemble with some weight on your back.
3.  This rides 2.) and my request, but we can’t see some of the details of your squat because of the way the camera is angled.  Imagine having someone looking at your from a 45 degree angle.  That will show most of the detail that we need to see what you’re doing, besides whether you’re hitting depth or not.
4.  I understand your posterior chain may have been yelling at you because of the workout you did prior but you still need to drive your hips back more so you don’t roll forward on to the balls of your feet.  As others have alluded to earlier, you’re letting your knees slide forward as a result of either not driving hips back enough, letting your hamstrings relax as you approach bottom, or a combination of the two.
5.  Fan your feet out more (think 30-45 degrees outward).
6.  Knees out as hard as you can throughout the movement.
7.  Commit to the movement.

Do what Gimpy says.

That is all.

TexasPatrick - 05 March 2010 12:44 PM

Do what Gimpy says.

That is all.

hahahaha EXACTLY.

But whooooo is the guy in the plastic friar tuck uniform who slides through the frame?

Huh, somehow I missed Gimpy’s input until today. Thanks, Gimpy! I hear and obey.