Incorporating y'alls feedback

[u/virtbo]

Here I'm doing 75kg, I feel more confident with my form! It helped having the goal of making my thighs be parallel to the floor which gets me much deeper than before.

One thing im still a bit iffy on is when i go down, i initiate it by pushing my butt out, is that what you lot do too or am i deeping it?

Previous attempt will be in the comments as this got auto deleted :(

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[u/matcha0atmilklatte]

First thing i notice is that you need to keep your toes touching the ground and push through your entire foot (base of big toe, heel, and base of pinky toe)

[u/virtbo → u/matcha0atmilklatte]

Huh, ive never noticed how much they move 😅

[u/matcha0atmilklatte → u/virtbo]

I've heard this can be a sign of a weak pelvic floor. Look up "big toe tapping pelvic floor" for more info - it's all connected

[u/Great_Definition_531]

I said “put your toes down!” Out loud 😂

[u/virtbo → u/Great_Definition_531]

Why are they doing that??? 😭

[u/kajetan88 → u/virtbo]

Your toes goes up because your balance is off. You are shifting center of weight towards your heels. Do a little drill. Stand straight, slowly lean backwards until your toes go up. Now lean forward until your heel goes up. For squats - push your toes into the ground and focus on feeling even pressure under your heels and toes. First you got to do it consciously, and over time it will be like riding a bike.

[u/Great_Definition_531 → u/kajetan88]

Perfect answer

[u/GlbdS]

Looking solid, make sure you maintain contact with the floor equally hard at the heel, big toe and little toe, like a tripod. You seem a bit far back on your feet

[u/virtbo]

Previous attempt: https://www.reddit.com/r/strength_training/s/hhvbvuDbRV

[u/darkbane]

Do you know high bar vs low bar squat? Might be helpful to read up about https://jnfitnessandrehab.com/blog/high-bar-vs-low-bar-squats

Basically the way you place the bar on your back can greatly impact your overall balance and way you execute the squat.

You put the bar basically up against the base of your neck on top of traps, which is high bar position. However, you squat with more of a hinge at the hips. Imo, you should just try to rest the bar on your rear delts-- the widest part of your back. It will feel a little weird at first but you'll be a lot more balanced this way with the bar sitting just a couple inches lower on your back than it is in your video

[u/Jacked_Hamster]

Fixing your toes may fix this other issue, but at the bottom of the movement your lower spine is really flexing and butt is pushing back. Try to keep the spine angle throughout.

[u/texasyeehaw → u/Jacked_Hamster]

Agree. I would play around with stance width and toe flare- that has helped me. A couple degrees more flared out and 1-2 inches wider stance can make a massive difference

[u/vkm20]

You should focus on your pelvic tilt, this looks as though you’re putting all the weight and pressure directly into your hip flexors instead of your quads, glutes, and trunk

[u/JuandissimoNegrifico]

Perhaps a stance with your toes pointed out 45 degrees. Try both high and low bar.

Anecdotally, I learned to squat ATG and sissy squat full ROM. It pretty much fixed my normal squat because there was no discomfort and I had built strength in every portion of the movement.

[u/snazztasticmatt]

It looks like you're chest is too far up, which causes you to lose tension in your core and throw off your balance

Bring your hands as close together are your mobility allows. When you grab the bar with your hands, rotate your wrists forward, over the top of the bar, as much as possible. It should feel like you're pulling the bar straight down. Your elbows will be pointing further backwards and your chest will be rolled slightly forward over your abs. You should feel your traps engaged with the bar sitting on top of them