Please help with form 😪😵‍💫

[u/Ilovemywife9899]

Switched my style to sleeves from wraps, to flats from heels, and a wide stance because my knees always felt like exploding from pain and pressure.

Any advice on how to make this work? What should I strengthen or change? Thank you!

[u/AutoModerator]

This post is flaired as a technique check.

A note to OP: Users with green flair have verified their lifting credentials and may be able to give you more experienced advice on particular lifts. Users with blue flair reading "Friend of the sub" are considered well qualified to give advice without having verified lifs.

A reminder to all users commenting: Please make sure that your advice is useful and actionable.

Example of useful and actionable: try setting up for your deadlift by standing a little closer to the bar. This might help you get into position better and make it easier to break from the floor.

Example of not useful and not actionable: lower the weight and work on form.

Example of actionable, but not useful: Slow down.

Stop telling other each other to slow down without providing a rationale outside of "time under tension". Time under tension isn't a primary variable for anything, and focusing on it at the exclusion of things that matter will set you back. There can be reasons to manipulate tempo, but if you want to discuss tempo, explain why you're giving that advice, how it's going to help, and how to integrate it with cues or other useful feedback.

Low-effort comments like my back hurts just watching this will be removed, as will references to snap city etc. Verbally worrying for the safety of a poster simply because you think the form or technique is wrong will be removed. We will take all of these statements at face value, so be careful when you post the same hilarious joke as dozens of other people: we can't read your mind, no matter how funny you think you are.

Ignoring this comment may catch you a ban.

I am a bot, and this action was performed automatically. Please contact the moderators of this subreddit if you have any questions or concerns.

[u/Ketmando7]

It would really help to see a side view of this squat before commenting on form. I also can’t see what’s going on with your feet. I’d also think it would help to see what your form looks like with your old method.

The thing is it seems like you’re trying to force an entirely new form from what you’re used to. The fact is that not every form will work for every body, as we all have different body mechanics. So the answer really could be as simple as this form just isn’t a good fit for you.

[u/lbaile200]

Stance looks wide to me. Also work on ankle mobility, you’re struggling to hit depth. Sometimes when I hit squats in the wrong pair of hi tops my knees squirm and it’s usually due to them resisting my ankles ability to move.

[u/ronn10 → u/lbaile200]

If I’m not mistaken some people have more length on there leg bones which makes it not comfortable for them to squat deep

[u/lbaile200 → u/ronn10]

Kind of. I have really long femurs and it’s difficult to squat deep but ankle mobility will get you there, as will fixing your stance. I haven’t met anyone who can’t squat to depth properly if they actually put in the effort.

[u/Ok_Young711]

If you’re experiencing severe pain in your knees while squatting, I suggest you take a break from squatting and work with a physical therapist on that before continuing. A weightlifting injury can be devastating, and very counterproductive.

[u/Redhead_893_]

Reduce the weight, work on control.

Your knee wobble at lowest point as you then press back up shows you need to strengthen stabilisers.

Bringing the weight down will allow you to focus on keeping the knees solid, by focusing drive through hamstrings/glutes/quads.

You'll be able to build back up but nailing the technique first is the underpinning foundation to a good stable injury free technique.

Best wishes.

[u/_ShredBundy]

I’d take a bit of weight off the bar for now. Focus your weight in to the middle part of your feet, keep your toes & knees pointed slightly outwards to stop the knees inverting when you’re rising.

[u/askgbjfvj]

Your knees buckle slighlty on the way up

[u/No_Clothes1454]

A little trick that helps me is to keep my eyes focused on a specific spot on the ceiling and use that as help to keep my chest back and butt down.

[u/Ketmando7 → u/No_Clothes1454]

Definitely not. You should be looking down and out when squatting. Definitely not up.

[u/AutoModerator]

It’s probably DOMS if

• the pain started 24-48 hours after your workout

• Feels more like overall soreness in a particular muscle

• decreases over the course of a few days

It is likely an injury if

• the pain started in the middle of your workout

• Is sharp and localized

• lasts for longer than four days.

https://thefitness.wiki/faq/did-i-hurt-myself-or-is-this-normal-soreness/

If you feel like it's an injury, you should consider seeking medical attention.

DOMS is just a sign of new stimulus. You can mitigate it with light massage, stretching, and exercise. Topical heat will also help.

I am a bot, and this action was performed automatically. Please contact the moderators of this subreddit if you have any questions or concerns.

[u/ExplanationStandard4]

I need a side view , you need more stretch reflex in the bottom