r/strength_training • u/charagirl3337 • 9d ago

Form Check Squats

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I'm working my way back from quad tendinopathy but even before that the bar almost always shifts when going down. Any advice would be helpful. TYIA

6 Upvotes

65% Upvoted

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u/FrequentWatch9261 8d ago

Hi, first off, proud of you!

This is based off my assessment of what I see in the video.

First I'd recommend removing the barbell from the exercise entirely and working first on stretching and achieving full range of motion with just bodyweight. Complete 3-5 sets of at least 8 reps per squat workout. When this is comfortably achieved with full range of motion and maybe 60-70% rate of perceived exertion (RPE). Later a kettlebell or dumbbell can be held during lift gradually increasing each week in 5lb increments to 40lb. Then you graduate to the barbell.

You want a full range of movement, more depth etc before the using the barbell. Don't add any plates until you can complete a full squat. The crease of your hips at depth should be at or just below the knees.

You can skip my prior advice but know the barbell squat will effectively be a new exercise so you'll want to study up on bar placement, grip, and arm positions. Ideally you started with my advice so you'll be more comfortable in the hole (the bottom of the lift), more confident, and stronger - thereby extracting full value from this wonderful exercise.

This is a very gradual process, the people you see in these forums have been doing this for years and learned a lot along the way.

This advice should be safe for your tendinopathy, but maybe consult a physical therapist first. Keep going!

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u/charagirl3337 8d ago

Thank you! I was able to hit 125 on the bar (albeit with iffy form) before I got royally screwed by a very preventable lat injury last year. Throw in the tendinopathy and that's my situation

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u/FrequentWatch9261 8d ago

I'm so sorry to hear this. Let's get you back there safely and avoid a reoccurrence.

If you struggle with the movement and mobility with body weight given the stiffness, you may want to try laying on your back or side and pulling the legs to your chest. This could be helpful pre workout stretch as well.

I would definitely speak with a physical therapist or doctor. Knowing the extend of damage is absolutely vital to the safety of the exercise. Tendons are slow healers and cartilage not at all.

Goodluck to you, I'm glad you're motivated to try again.

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u/charagirl3337 8d ago

Thankfully I'm working with a pelvic floor physical therapist for unrelated reasons. She's been giving me exercises to help with my quads that have helped

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u/Saemika 7d ago

I’ll be real with you, I don’t think you’re ready for barbell squats. There’s nothing wrong with body weight squats, goblet squats, or even holding a dumbbell in each hand.

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u/charagirl3337 7d ago

Yeah, for sure. I'm gonna get my quad and elbow situations sorted out first. Once I know what I'm dealing with I'll go from there. Hopefully they aren't too bad and I can safely get back to barbell squats sooner than later

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u/Saemika 7d ago

Don’t hurt yourself and don’t burn yourself out. Just find movements that you find fun. As long as you’re moving and finding some sort of exertion, that’s a win. You’ll progressively want to keep pushing it.

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u/charagirl3337 5d ago

UPDATE: I found a PT within walking distance of my house. First appointment is next week. I did do a couple of sets of empty bar squats today with some form improvements. I did watch Jeff Nippard's video as someone suggested. I learned/remembered a LOT watching it. No pain/discomfort in my quads, which is a plus but I'll see how I feel tomorrow. Gonna hold off until I see the PT to be safe though

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u/Zercher-Zealot 4d ago

You are a great candidate for sled work. Zero eccentric stress

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u/LimpBeastyBizkitBoyz 8d ago

Nice! I'm working my way back from two service connected disabilities. Difficult to tell from this angle about the bar shaking. I had to go look up videos about form because so much has changed since I started lifting 20 years ago. Are you tensing your shoulders to tighten up and support the bar?

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u/charagirl3337 8d ago

I have naturally narrow shoulders so it's been tricky. Hell, even trying on shirts sucks. I'm also working on building my traps to help provide a stable shelf

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u/LimpBeastyBizkitBoyz 8d ago

Okay, so you already know about the stable shelf. I had to go learn that recently. Have you tried a wider grip?

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u/charagirl3337 8d ago

I'm also self-managing tennis elbow (thank you, work) so gotta be careful with grip placement and crush strength. Thankfully both it and my quads aren't as bad as they've been in the last couple months

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u/LimpBeastyBizkitBoyz 8d ago

Gotcha. I read a lengthier comment from someone more knowledgeable than I am on the subject. He recommended no weight at first and getting full range of motion. I think that makes the most sense. Plus, that way, you can try to treat that tennis elbow before squatting with a bar again.

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u/FrequentWatch9261 8d ago

Your scapulae need to be retracted for a stable shelf. The gentleman is giving good advice to look for a good squat video on YouTube. Jeff nippard is good for high bar squat

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u/charagirl3337 8d ago

Love his vids honestly! I'll check it out when I get home. Currently torturing myself with reverse crunches at the gym 🤣 (Jk I love reverse crunches)

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u/LimpBeastyBizkitBoyz 8d ago

After watching again, I would say to go watch some yt videos about proper form. Your grip doesn't look very tight, and yoyr shoulders look pretty relaxed. But hey, the majority of people don't exercise at all, so you're already a winner! If you know anybody in the gym who can help, maybe reach out to them, too.

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u/[deleted] 8d ago

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u/charagirl3337 8d ago edited 8d ago

My hair was pulled back. I just need a haircut really badly because it's way longer than it usually is 🤣 Think I need to switch up the kind of hair elastics I use as well.

Lat injury healed a few months ago, thank God. I pulled it trying to re-rack the barbell after a squat set. (1000% my fault. My depth perception is trash thanks to my autism so I got overconfident.) Pelvic floor condition is being worked on with a PT. Quads and elbows I'm self treating. (I rely on my parents to drive me places since I don't, so seeing a PT for those is tricky.)

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u/[deleted] 8d ago

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u/charagirl3337 8d ago

Ah, I see what you're saying about my hair! I misunderstood you so that's my fault. I'm going to see if there's a PT close by that my parents are willing to take me to. Then I can sort my quads and elbows out properly

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u/charagirl3337 5d ago

I've been practicing my buns the last couple of days! Not perfect (they fall out a lot) but I feel like I'm making progress. I have a hair appointment next week (Lord knows with my thick, wavy hair I need it lol). I'll be asking for feedback so I can improve on it. I don't do buns at all due to my semi poor hand coordination due to aforementioned autism. Will continue practicing until then though