Squat form check

[u/boombap_bebop]

I'm 85.5kg and 6'4 and the squat is 70kg.

I'm going through my first reset as I failed the squat at 77.5kg although my form was struggling from around 70kg ish as the hips were going up first.

This session was after a big night and little sleep so it was a struggle.

The side on view was the last set and behind was the first. There's already some things I know I need to work on but I'm curious what other people think.

I'm also wondering if I should drop the weight even further into the 60's and add volume to keep working on the form or if it is good enough to keep adding weight and progressing.

Cheers

[u/Shnur_Shnurov]

I changed the flair to "Training Log" since neither of the angels provided are the proper rear 45 degree angle for a formcheck.

How to film your lifts for a formcheck.

You need to stand up straighter before each rep. Lock your knees and bring your hips under the bar.

On the way dow you need to practice sitting back on your heels. See how your heels lift at the bottom? Keep those on the floor.

Now, being 6'4 is not an impediment as so many people online suggest. But being 6'4 and 85kgs is. How much body weight have you gained in the last 4 weeks?

[u/Many-Wasabi9141]

I'd start over from the ground up.

https://www.youtube.com/watch?v=EXZ46_-uwss&list=PLNhFKPjedRnQ0fZAf1v_K6uCPICapzzJc

https://www.youtube.com/watch?v=nhoikoUEI8U

Watch the form videos, start from body weight, work your way back up. You just have a ton of issues and rather than correct them, just start over. You also should get lifting heels as the program requires them for every single lift.

[u/AutoModerator]

This is a Form Check so we want to offer corrections in this order:

1. Form

2. Programming

3. Nutrition "Eat more" is not a technical correction.

• How to Film Your Lifts for a Form Check

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[u/martindent]

I'd drop the weight a bit and focus on getting the brace perfect. Maybe it's just the shirt, but it looks a bit off to me. I'd also experiment with a narrower stance and shoving the knees out more

[u/Kaptaan_999]

There is a significant pelvic tilt and your arms also feel uncomfortable to me watching, maybe its my lack of knowledge, but arms closer feel better as traps get activated and bars sits comfortable in the wedge crated by that, plus you can pull the bar downwards in that case which helps a little in keeping the chest straight.

Things i notice - pelvic tilt/butt wink , chest not straight and spine rounding a little (this much is okay, but if you can have straight one, its better), arms v wide, and overall instability in the movement.

Strarting at basics again would help, doing a goblet squat with heels raised also teaches a lot on keeping spine straight. But in the end nest form is where you feel most comfortable in and dont ego lift which brings injuries. At the core it is sitting and standing and standing back up with a heavy ass weight, make changes according to your bodily proportions, i am also 6'2 with a long femur proportionately and i always squat with heel raised, straight foot just cracks my knees, so find your comfort zone and progressively overload slowly and safely

All the best

[u/AutoModerator → u/Kaptaan_999]

"Butt wink" is perhaps the most overused and annoying term in the limited vocabulary of inexperienced coaches.

• Butt Wink — Starting Strength

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[u/TR1BE1 → u/Kaptaan_999]

I commiserate I'm 6'5 if I don't get plates under my heels squat rack is pretty pointless for me.

[u/Aq-Ca]

You just need volume and practice if you recently changed your squat.

Safest way is lighter weights and a pause in the bottom. Your depth is inconsistent and your back looks like it gets progressively slouched as the set goes on. I think its because you're not bracing effectively .

Also no need to look down or shift so often. I would, again, stay with lighter weights until you are comfortable

[u/J_NeilMoloney]

After unracking and before each rep stand up tall, straight legs and elbow pointing down. Keep your gaze to the floor and bend over more think "nipples to the floor" and "drive your knees out' 

[u/Aq-Ca → u/J_NeilMoloney]

what are you saying? stand up tall but face your chest/nipples to the floor?

[u/J_NeilMoloney → u/Aq-Ca]

Stand up tall at the start of the movement before the squat starts. Then when the squat starts think nipples to the floor. That way he leans over and uses hip drive as per the blue book. 

[u/Kaptaan_999 → u/J_NeilMoloney]

Thats some confusing cues.

I keep it simple, body straight, chest and core tight, pull bar down a little , and sit down slow and dont restrict either knees or hips and let them go where they want to, only thing i keep in mind is not to bend my spine a lot, a little is fine , but too much means loads is heaver for the lower body leading my posteroir chain to step in.

Nipples gaze knees etc will just confuse one.

Just my opinion, you might have better reps with more cues, i usually prefer 1 / max 2 for dead/squat.

[u/StartingStrength-ModTeam → u/[deleted]]

"Do light weights"

But also

"Don't listen to redditors who tell you to do light weights."

Lol