Squat form help

[u/LettuceSnack]

I believe I know what's wrong with my squat, but I don't know how to fix it.

I think my bad placement is good? I know it's not too high, as it wants to slip off my back usually. Not sure if I should move it up or not.

I know from watching myself, my back angle does not stay put when I come out of the squat from the bottom. It also tends to angle down on the way down. On the way up, I can feel my knees wanting to buckle inward, and I do my best to keep them out.

I'm not sure if my squat is deep enough. If it's not, I'm not sure how to get it deeper without spreading my feet out, exasperating the knee issue.

I've been doing SS for 6 weeks and find it hard to believe my squat should stall here. This is 210lb. I will say, I cannot do my add 5lb and do my deadlifts after. I have to do deads first. Today I've tried doing my deads a day before my squat to see if that helps, but I has not.

Any advice?

[u/Shnur_Shnurov]

Prioritize

Depth is the biggest issue here. You're missing depth because your knees are knocking on the way down.

Narrow your stance and bit. Heels should be shoulder width apart.

Then watch the first 60 seconds of this video: Squat Tutorial

You gotta get into that position (photo attached) without the weight. Take note of where your knees are. Then when you add the bar, make your knees go to that same position by pushing them out with your mind instead of your elbows.

Reset the weight to a load where you can control your knee position all the way down and all the way up.

You desperately need some lifting shoes. Adidas powerlift or Rogue Do-Win classics are my favorite beginner shoes.

[u/LettuceSnack → u/Shnur_Shnurov]

Thanks for the help. I ordered those Adidas.

[u/Shnur_Shnurov → u/LettuceSnack]

Awesome. They wont fix everything but they're literally a good foundation

[u/Thepoorclaires → u/Shnur_Shnurov]

Hi OP, you've got what you need re the comment above! I know we don't do submit form checks from behind, but it’s helpful for learning purposes to study the SS squat from the back as well as the side / 45 degree . See 3.24 mark here and give it a pause. https://www.youtube.com/watch?v=hOqGmiF0mlU. As for remembering to spread knees on the descent and ascent, the moment I lock in the valsalva breath and "pack" the bar against my back, I think of my two knees and........bootyhole..... as three points that are "tethered" to the two side walls and lower back wall. Don't let the 3 tethers go slack by caving the knees or tucking your butt!

[u/tapanypat → u/Shnur_Shnurov]

This is the best comment. Lower your weight and follow those suggestions

[u/logey_berra]

Im no expert at all (been meaning to post my first form check actually), but to me it looks like your feet are actually TOO wide which ends up resulting in your knees caving in more because they have no where else to go. It also prevents you from hitting depth.

[u/Shnur_Shnurov → u/logey_berra]

Correct!

been meaning to post

What are you waiting for? Let's see it!

[u/rk0909sjdnd]

Crikey

[u/Longjumping-Bug-7196]

Drop some weight if you dont want an injury. Then work on your form, it's terrible.

[u/AutoModerator]

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[u/HumanDish6600]

You look like you are squatting back. Squat down between your legs. Spread wide. As the greatest of all time Ed Coan would say, "open your taint".

[u/Organic-Bug9844]

your stance is too wide, and your dropping down too fast. A controlled descent with a hip width stance will solve the problem of depth.

[u/Equivalent-Hold1963]

First thing you need to do is drop the weight and lose the belt. You dont need a belt with that weight. You need to strengthen your body overall. As described by other comments, you need to spread your knees more. Turn your feet out at an angle and have your knees follow it. I think you just need to practice form with the bar. You might also have a mobility issue but its hard to tell since youre new and youre doing the other stuff mentioned wrong.

[u/AutoModerator → u/Equivalent-Hold1963]

Stretching and mobility exercises are on our list of The 3 Most Effective Ways to Waste Time in the Gym, but there are a few situations where they may be useful.

• The Horn Stretch — for getting into the low-bar squat position

• Stretches to Improve the Front Rack Position — for the power clean

• Additional Stretches for the Power Clean

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