side to side squat form check

Hi all.

My first foray into F2 and first attempts at these exercises. Decided to bail on the iM early due to my right hip not liking the last rep. Live to fight another day. Would appreciate any pointers.

Cheers.

Nice PE… Nice pointing your toes too  I like to always focus on symmetry, and it looks like your left leg doesn't want to externally rotate like your right. Besides that, good job!!! 

38 minutes ago, Suzanna McGee said:

Nice PE… Nice pointing your toes too  I like to always focus on symmetry, and it looks like your left leg doesn't want to externally rotate like your right. Besides that, good job!!! 

Cheers Suzanna.

Good spot on the rotation!

HI Coaches,

Any advice to add to Suzannas?

Thanks.

On the PE: lock the knees completely in the bottom position. do a couple of reps more in the tight side.

on the IM: during the descent part do not put your toes on the floor, the cue it is to resist the negative phsse on the external edge of the feet, this is a good way to condition the peroneus.

4 hours ago, Alessandro Mainente said:

On the PE: lock the knees completely in the bottom position. do a couple of reps more in the tight side.

on the IM: during the descent part do not put your toes on the floor, the cue it is to resist the negative phsse on the external edge of the feet, this is a good way to condition the peroneus.

Will do.

Many Thanks Alessandro!

Hi all,

Please can i get a check on SLS PE6 & iM. I can do the required mastery reps but need to check if the form is acceptable.

I've also been playing with PE7 so have added a video for a check.

Cheers.

Hi Greg,

It looks like you're working hard. I recommend spending some more time on PE6 before moving on. I recommend spreading your feet apart a bit more so that at the bottom of your squat your knee is stacked over your foot. I would also like to see your gluts closer to the ground as you are in the squat position.

On your iM, make sure that you are standing up completely (knees locked and hips straight) before untwisting.

Nice job so far!

Thanks Jeff. Had a quick try with the suggestions afded in and i see what you mean. Will post another form check soon.

Ive just completed my first attempt with a wider stance , lower glutes as @Jeffrey Bittner advised. I widen my stance so each foot is outside where my feet were placed previously.

I managed to get the glutes lower but not sure about the knee stacked above the feet? If that doesnt look correct then im not sure how else to acheive it? Cues appreciated. I also lost my toe point. A lot. Thats something i'll need to work at.

Ive added video and a couple of last week / this week comparison shots to show the glutes and foot width.

Cheers!

Hi Greg,

Nice adjustments. You are doing a much better job of getting your gluts to the ground as well as keeping your knee over your foot. It still needs some refinement, but you are headed in the right direction. Keep it up!

Cheers Jeff 

Hi @Jeffrey Bittner

Heres latest form checks. Please can you let me know whether im OK to move on? 

Cheers

Ive tried to refine this, notably the toe point. 

On the iM ive focused on extending the hips / knees before twisting. Theres a couple of off balance reps as its the 5th set of 10.

Hi Greg,

Awesome improvement! You have done a great job of cleaning things up and improving ROM. I recommend spending another couple of weeks getting used to your new ROM. Doing so will help you to become more comfortable in this position which will be essential to your progress on the next PE.

On your iM you are also doing a great job. As you sit down, remember to let your ankles roll out to the side so that you are standing on the side of your foot. On some of your reps you do not let the ankle roll. This is most apparent when the right leg is in front. Also allow your knees to move out to the side as you sit down. Again, when your right leg is in front you can see that you tend to keep your shin almost vertical. Allowing the ankle to roll and the knees to go out to the side will better prepare the joints for upcoming mobility.

You're super close! Another couple of weeks and you'll have it down!

Cheers Jeff. Much appreciated.

I see what you mean on the iM. 

Will be back soon.

You're doing a great job, Greg. Keep at it!

Hi @Jeffrey Bittner

Would appreciate your feedback. I followed your advice from last time and have spent a few sessions working on allowing the right ankle to roll and the knee to come out to the side, when the right leg is leading.

I realised after your last advice that Ive been subconciously protecting an injury of my left knee from about 18 months ago. There was some minor damage to the meniscus. The upright right shin has been taking weight from the left knee. Hopefully you can see an improvement. Im not working through pain and my knee is happy enough with the change in form. Although im aware i may have not been extending the hips and knees, before twisting during this set.

Cheers Jeff!

Hey Greg,

Awesome improvement! Great job focusing on position and refinement. Stay on this exercise until the left knee feels completely comfortable with the added strain. Once you feel comfortable with ROM on your PE and the new positioning on your iM, you are good to move on. Nice work, Greg!

51 minutes ago, Jeffrey Bittner said:

Hey Greg,

Awesome improvement! Great job focusing on position and refinement. Stay on this exercise until the left knee feels completely comfortable with the added strain. Once you feel comfortable with ROM on your PE and the new positioning on your iM, you are good to move on. Nice work, Greg!

Cheers Jeff!