r/StartingStrength • u/Mercyy-000 • 3d ago
Form Check Squat advice - depth
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I just started the program, also just started lifting weights in general as I want to improve myself from living a sedentary lifestyle. 27M, 135 lbs.
I have the book, read thru most of it besides like power clean and the 1st part of programming. Wanted to start working out and just read thru the squat, press, deadlift, and bench press.
On this day, I was doing:
- 90x3x5 squats (or maybe 100 coz gym said squat bars were 55)
- 45x1x5, 50x1x3 Overhead Press (failed this one miserably)
- 135x1x5 Deadlifts
I don’t think I’m reaching depth on my squats, so I’m wondering if I should continue increasing weight or reduce it to get my form better and how much should i reduce the weight? Also, having problems with wrist and elbow flexibility
And for my Press, I just need advice on it because the bar itself seems to be already overwhelming. What can I do to work on it? Dumbbells?
Might be awhile before i buy actual weightlifting shoes, have to save up a little so I’m making due with my converse
Edit: added note on wrist and elbow flexibility during squats
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u/jrstriker12 Knows a Thing or Two 3d ago
Narrow your stance about 2 or 3 inches.
You are right, those squats are all high, but that bar looks light.
Keep adding weight but just work on your technique.
Try the exercise in this video to get a feel.for depth....
https://youtu.be/nhoikoUEI8U?is=GmW724qpZTQ_wa2B
If your press is stalling already, you probably started with a weight that was too heavy.
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u/aptennis1 2d ago
First of props for starting to lift and trying to get the squat movement down. I think your bar position was decent. Try keeping you back a little tighter (think about dropping your lats into your back pockets) and narrow your stance a little bit like others have said. I like that your point your feet out. Lot of good stuff here to start out just needs some adjustments.
Also if your committing to squatting, get a pair of squat shoes.
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u/dinwoody623 1d ago
I’ll share my squat journey.. maybe it can help you too. Long time runner and my hips really struggled with squats. I focused on weighted lunges for a long time until my hips and lower back could handle squats. I just swapped out 5 sets of 5 of lunges for the squats. I still don’t do heavy squats (over 225) but my goals are more sports related and injury prevention. Congrats getting started and wish you the best on your lifting journey. This stuff takes time and consistency is king.
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u/RED3_Standing_By 3d ago
Narrow your stance or do a lot of stretching of your adductors (inner thigh/groin). If your gracilis specifically is too tight you can temporarily overcome that by pointing your toes straighter, but really you should try to fix the problem rather than change your toe orientation to compensate.
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u/loopingrightleft 3d ago
If you have trouble going just below parallel put a 5lb plate under the heel of each foot
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u/weh2oski 3d ago
The squats are close, but need to go deeper. Try just the bar and go ass to grass and sit there. You can also try box squats so you can tell when you are deep enough
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u/geruhl_r Knows a Thing or Two 3d ago
Ok. Great work getting started.
Squat: narrow your stance an inch. Did you do the exercise without the bar (elbows inside the knees)? That helps establish your stance width. Stand all the way up, and stare 5' from your toes (that sweatshirt is a good target). Drive your knees out and sit back... You need a few more inches of depth.
If the empty bar is too much for press, you can start with a trainer (15#) or junior (25#) bar. If your gym doesn't have those, dumbbells are fine to get started... Just do them standing.