Thread: Back Squat form check

Def not a fail man... You took 6 monthes off and It will take some time for you do get comfortable under the bar regardless of the weight on it.

I would increase the frequency of your squats to really get the form down.

It looks like your lower back was rounding quite a bit towards the end of your sets, make sure your chest is up and blast through your heels. You got good depth though. You can play around with your stance, maybe try a slightly wider stance. I have a decent squat, but not huge (335) and I still modify my stance.

When you get the technique down, you will squat two plates so quickly it will amaze you.

Also keep in mind your 16, all I did at that age was bench press and curl. Like your friend, most people in their 20's are in the best shape they will ever be in.

I would try spreading your fee a few more inches. You're thin but your base just looks a little narrow to me. Hard to tell though. And make sure your toes and knees are pointing in the same line. I would also say go slower down and feel more like youre rotating just slightly down then back, don't try to go just straight down. This might help you feel the arch in your back so you can keep it. You are rounding your back a little at the bottom. It doesn't take but a split second and you're injured again

. Roll down and back into the heels, press up through the heels. When I say roll, i mean the feel of that with the spine, like a chain. Don't do any leaning or anything like that...Just the feeling...When you get near the bottom you will have to think about keeping the chest up and you back arch.This will help you feel that. This is one of the most crucial and thus most risky parts of the squat, and thus the point where you'll get stronger. Hell I wouldn't be opposed to you going down in weight to feel that better. Plus I feel like if you go slower on the way down you'll get more out of the this "negative" phase. Not only will you be able to feel your form better(remember it's half of the exercise too) but you'll be under control at the bottom. Don't be afraid to go slower and end up doing half the amount of reps you're used to. And don't pop your knees back when you get back up to the top. Youtube search for Rippetoe squat form.

Kudo's on deads and squats and at a young age. Don't let your ego and goals get you out of balance with the other side of your brain though. You don't want to get injured and have to take more time off. Go slow till you get it nailed. Eat, and eat some more and soon you'll have folks asking what you do. And you 'll be like, hell, I just do the basics and I do them right.

Originally Posted by Ark94

I know somebody who played rugby, he in his 20's, didn't train before and started about 6months before me last february and he's already worked up to 2 plates...

Am i comparing myself to much to other people? Or am i truly a fail?

Your 16 that's why some full grown man is stronger than you. It's good to train young and you will make progress just fine. Those numbers are just fine for you don't worry about what any one else can do just keep training.

What kind of shoes are you wearing? It all looks decent to me but when you hit the bottom you seem to fall forward. Plus, your hips come up really fast and then you basically GM the weight out of the hole.

That to me signals a few things:

First, you need to improve the strength of your lower back and learn how to keep your lower back tight throughout the lift.

Second, you probably have a lack of hamstring and hip flexibility.

Teach yourself how to hip hinge and really improve your ability to use your lower back musculature. All things considered though, that form is pretty good.

Form looks pretty good to me too, i've seen far far far worse squats in the gym believe me. Well done for actually doing decent squatting depth right from the start.

I agree with what gtbmed put above.

Try to sit back into the squat a little more rather than falling forward (if you find it weird doing this try sitting down to a box or low bench), and really concentrate on keeping your upper and lower back tight throughout the entire set. Squeeze your shoulderblades together and really focus on keeping your whole back tense and contracted throughout the lift. This will help a hell of a lot.

Basically, the three best tips i can give you for squatting are:

1. Keep it tight.
2. Sit back.
3. Head up, knees out.

Keep the back tight before you even take the bar out. Sit back on the way down. On the way up keep your head up and push your knees outwards so they don't collapse inwards.

Do you do any foam rolling or stretching to improve flexibility? If not, definitely start. Most people are tight in the entire posterior chain/hip complex so concentrate on glutes, lower back, and hamstrings mainly. If you need some stretches give me a shout.

Yes get some flat shoes! Forgot about that one! I'll never squat in tennis shoes again.

I literally cant do squat or deadlift if im not in barefoot, really fucks with my technique, haha.

The difference in drive is astounding. I remember doing some rack pulls in tennis shoes. Took them off and went barefoot and almost fell backwards because I wasn't used to the difference in force i generated. My gym doesn't like me without shoes so I have to go with flats. Sometimes I'll sneak in some barefoot reps though.

Awesome! Thanks for the responses everyone!

Yesterday was back squat day again, it was suppose to be 3x5 but i ended up doing 6x5 :P

I am glad to say, i don't have the problems anymore. I listenend to what you guys suggested, tryed it out but just wasn't getting it right, i would still have a pit of pain. I tried box squatting 2 sets, and it was still a bit painful.

So i went to the powerlifters that train at my gym (Canadian Powerlifting Team) and got some help. They've helped me before, and its awesome the one guy who mainly helps me out is a massage therapist.

What i had to do (some of it overlaps with what you guys said):

- Widen my stance
- Keep it really tight
MAIN thing that was causing problems:
- bar placement

Instead of keeping the bar really high up towards the traps, i had to put it right low on my back. Almost to the point where it felt to me like it was falling off, but it wasn't. And since if felt like it was falling off, it forced me to really keep my upper back tight and bring my chest out in order to keep it on.

I did 2 sets with what he suggested and showed me and watched me, and i didn't have any bit of back pain. I'll have to record this next week and see how it looks.

Yes get some flat shoes! Forgot about that one! I'll never squat in tennis shoes again.

Lol! how do those look like tennis shoes??? :P
I bought those Chucks specifically for squatting and deadlifting (Converse).
There definitely flat footed :P

Do you do any foam rolling or stretching to improve flexibility? If not, definitely start. Most people are tight in the entire posterior chain/hip complex so concentrate on glutes, lower back, and hamstrings mainly. If you need some stretches give me a shout.

I do some stretching/mobility drills, but there probably not really effective anymore since there not much for my hips or hamstrings or glutes.

Do you have any stretches that i could use? Would be much appreciated!!

Also, try doing squats on a smith machine. I have recently started doing these. Once you get the bar on your traps and are standing upright, move your feet a bit forward.

My legs have never been so sore. The outer sweep on my quads is responding very well to this exercise. I am 44, and my legs are growing.

I do leg extensions first to warm up, then go right to the squats. It is working very well for me.

ark94,

You are on the right track and you are getting good advice. Like I said, just keep working to strengthen your upper back as it seems to be a weak point right now.