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Squat form check please
- Thread starter tsmiles
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- fitness after 30
@tsmiles You keep changing the arc of your lower back. This might cause problems. Take a deep breath and fill your stomach with air, then flex your core as hard as you can, then you sit down and do the squat.
Keep in mind that each squat is separate from the others, and you repeat this for every squat. Don't just rush through your set.
You're not reaching competition depth, but that might not be important for you. if it is, you will solve it by not moving your knees so much forward, and sit back a bit instead of sitting down.
You might also want to grip the bar with both hands and hold it tight and hard, to get the tightness up in your upper back.
Keep in mind that each squat is separate from the others, and you repeat this for every squat. Don't just rush through your set.
You're not reaching competition depth, but that might not be important for you. if it is, you will solve it by not moving your knees so much forward, and sit back a bit instead of sitting down.
You might also want to grip the bar with both hands and hold it tight and hard, to get the tightness up in your upper back.
@dawn16 Part of the trouble with that kind of power cage though, is sometimes you can't actually reach depth if the bars aren't adjustable.
I'd personally struggle to make depth (I think) using static bars like that. I feel most comfortable with adjustable bars, and I put them 4 or 5 notches down from the top. Otherwise I'm self conscious of the bar hitting the rails.
I'd personally struggle to make depth (I think) using static bars like that. I feel most comfortable with adjustable bars, and I put them 4 or 5 notches down from the top. Otherwise I'm self conscious of the bar hitting the rails.
notsonicely
New member
@tsmiles I am always hesitant to comment on form when the lifter is fatigued (last set) and the weight is too heavy (only got 4) but you looked good for a 5th rep -- why'd you quit? You are taking way too wide of a grip on the bar, but I didn't see anything else that was a major issue. Just keep getting stronger.
@notsonicely Since I don't have a spotter I'm hesitant to lift till failure. The 4th one was a struggle and I could probably have gotten a 5th but without a spotter I didn't want to take that chance.
@tsmiles If that fourth one was a struggle, my sets last night were both World Wars, Apartheid, and Suffrage all rolled together. You looked fine.
Stance looked stable, probably could have focused more on breathing and getting set for each rep.
Hands: mine are there too, thumb over, just covering the ring. I'm trying to bring my grip in a bit too for stability and being better able to swing them under the bar and keep chest up in the hole.
Stance looked stable, probably could have focused more on breathing and getting set for each rep.
Hands: mine are there too, thumb over, just covering the ring. I'm trying to bring my grip in a bit too for stability and being better able to swing them under the bar and keep chest up in the hole.
Thanks for the tips, everyone. I take a wide grip on the bar because that's what's comfortable for me, but I'll work on bringing the hands in more.
I saw that lower back arch and thats what got me thinking about my form. Up until now I had been very happy with it, but once I videoed myself and saw that I wanted to get others opinions.
I saw that lower back arch and thats what got me thinking about my form. Up until now I had been very happy with it, but once I videoed myself and saw that I wanted to get others opinions.
lovegod4ever23
New member
@tsmiles As part of my squat warmups, I've been doing shoulder dislocations to loosen up my full range of motion and make a narrower grip feel more natural.
@lovegod4ever23 This. Do the dislocations and keep sticking with what's comfortable. As you stretch more you should be able to slowly move your grip in.
Do NOT force a narrower grip, it's not worth fucking up your elbows.
Source: I did that and ended up having to lay off pullups for a 8 weeks until I discovered shoulder dislocates and let everything heal.
Do NOT force a narrower grip, it's not worth fucking up your elbows.
Source: I did that and ended up having to lay off pullups for a 8 weeks until I discovered shoulder dislocates and let everything heal.
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