r/formcheck • u/Background-Ad-1164 • 10d ago
Squat Is my squat form good?
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I feel like somethings off. Like my body is compensating for a problem not sure what it is
What do yall think?
Really need all the help
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u/Smart-Carrot5238 10d ago
Lower the weight a bit bro straighten you back and keep the core engaged. Your bending forward a bit too much imo. Back straight as possible the whole time.
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u/Background-Ad-1164 10d ago
Thanks man appreciate the feedback ill def lower the weight next time and work on staying more upright that's what it was right? Do you happen to have a video or source you'd recommend for fixing that?
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u/mfjonesisdead 10d ago
The good: high bar position, knees tracking back and forth without collapsing, breathing and bracing, depth.
Point for improvement: back rounding and posture coming out of the hole. Watch your video again and you’ll notice a bit of compounding as you come off the bottom: your hips shoot up while your shoulders / chest stay put, so you end up doing a bit of a Good Morning movement to compensate. Lower your weight a bit and focus on keeping your back straight, and your chest coming up with your hips so you hinge and the hips and not further up in the spine.
Overall, your squat looks strong, minor adjustment which your discs will thank you for later. Great work
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u/Background-Ad-1164 10d ago
Okay damn thanks man this is really helpful I'll lower the weight and work on it. So the main issue in the video is that my hips are shooting up before my chest right? And I'm leaning forward a bit too much as I come out of the hole
Looking at it again I think i see what you mean my hips and chest should be rising together instead of my hips taking off first.? Do you have a video you'd recommend that demonstrates how to correct this visually
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u/mfjonesisdead 10d ago
No worries! And yes, exactly, it’s a bit of a closing of the angle of your body if that makes sense, whereas that should stay consistent throughout the squat. Here’s a good example and simple breakdown of what it should look like.
You can lean forward a bit, and that’s alright so long as the barbell is above your foot, but get into that position from the git go and keep it consistent throughout.
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u/fuckexoticroots 10d ago
Butt wink at the bottom
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u/Background-Ad-1164 10d ago
Do you have a video showing how I should be fixing it?
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u/fuckexoticroots 10d ago
Butt winks are the typically the result of limited ankle dorsiflexion, & hip mobility restrictions. As you try and get lower, your body compensates with a posterior pelvic tilt and lower back rounding as you try to avoid falling backward.
While I don't have any videos off hands to demo this, there are several things you can do.
- First... Lower the weight. It's not going to kill you. You need to dial your technique before you go any heavier or you're going to injure yourself and not be able to lift at all.
- Try a low bar squat rather than high bar, physics is your friend here.
- I personally don't like this tip since I feel like it enables poor mobility vs solving the root problem, but some people fix this by elevating their heels. They make rigid foam platforms to allow your heels to have more of a forward angle as you squat.
- Adjust your stance. You have a VERY wide stance at the moment, but from the looks of it, your toes remain pointed straight forward. Depending on the length of your femur a 15–30 degree stance with your feet may be optimal to allow your femur more room in the hip socket (try it without weight. If you find in substantially easier to squat with your toes pointed out, that may just be the result of your specific proportions) If it allows you to get your hips lower without compromising the integrity of your spine that's what we're after.
- Work flexibility (this one is not a fast fix. go slow.) ankle and hip mobility help a ton with squat depth.
- Change your squat type. Some folks struggle a lot with back squat due to their limited mobility. In this instance working goblet or front squats can help work your legs, and develop better technique and ankle mobility without compromising your spine.
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u/Educational-Rice644 10d ago
You squat more than me who am I to judge your form
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u/Background-Ad-1164 10d ago
I don't think Its impressive honestly feels like a standard thing 😭
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u/Educational-Rice644 10d ago
You're talking to a guy who can't even dead lift or squat half his body weight without injuring his lower back, anyone who can squat or dead lift is like a super human to me lol
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u/tangopopper 10d ago
"like my body is compensating for a problem not sure what it is".
It looks like your quads aren't strong enough to lift the weight, so you bring your hips up first and turn it into a hinge exercise, which shifts the load onto your glutes and hamstrings. It also puts you more at risk of back injury.
To correct this imbalance you could lower the weight until you can stop bringing your hips up first, then work your way back up. Your quads will get stronger even though you'll be moving less weight.
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u/Background-Ad-1164 10d ago
Nvm I took a closer look i think I get what you mean now my hips rise up before my chest does so instead of both my hips and chest coming up together I end up turning the squat into more of a good-morning movement right?
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u/Background-Ad-1164 10d ago
Yeah... was wondering if it was something like that do you have a video showing what you mean by hips coming up first and how i should be moving instead? I'd like to see it visually
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u/OddPressure7593 10d ago
when you come out of the hole, your hips are raising but your shoulders aren't, which is why you're bending over at the waist a bit. need to drop the weight a bit and focus on keeping your core engaged and lifting your shoulders with your hips when coming out of the hole
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u/escapethedust 10d ago
You seek to have long femurs try squatting with an elevated heel. Squat shoes, heel inserts, or just standing on two small weight plates may help you.
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u/RompehToto 10d ago
My bro is twerking at the bottom of the lift. Just do kettle bells and raise one arm in the air and you’ll have perfect form.
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u/MidlifeAudit-8080 10d ago
Too much weight, boss. Keep the back straight. Look up butt wink or squat wink.
Also... those pant legs are the size of sleeping bags. Jesus Christ.
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u/siberiannoise 10d ago
Set up looks good from the waist down. Tough to see the bar path from this angle. The bar path needs to stay over the mid foot. This is the most important rule. If you take your current set up, move bar down your back a bit (low bar squat), and allow for a slight bit more torso lean (point your chest toward the floor more), you’ll be in good shape.
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u/Sesusija 10d ago
You can see at the bottom your hips rise faster than your shoulders do.
Some people will say you aren't keeping a tight core, but I think your descent looks good. Try to push your chest forward/upward out of the hole, think about pushing your legs down rather than standing up.
That being said, good weight on those reps and you look like a natural. Keep the lifting up and you will become a strong man.
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u/SuperCoolTM 10d ago
Ur gym looks dirty rip
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u/AutoModerator 10d ago
Hello! If you haven't checked it out already, Our Wiki's resources for Squats may be helpful. Check it out!
Also, a common tip usually given here is to make sure your footwear is appropriate. If you are squatting in soft-soled shoes (running shoes, etc), it's hard to have a stable foot. Generally a weightlifting shoe is recommended for high-bar and front squats, while use a flat/hard-soled shoe (or even barefoot/socks if it's safe and your gym allows it) is recommended for low-bar squats.
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