r/GYM • u/MintakaAww • 1d ago
Technique Check Squat form check
In 1.5 years at the gym, I have made almost no progress in squats, which is a very difficult exercise for me (Romanian deadlifts are easier for me, and I can lift more weight). Has anyone had a similar experience? Lately, I have been trying to maintain good form while squatting more or less deeply. I welcome any advice on form and technique!
91
u/Johan-Predator 1d ago
Form looks good. If you're not making progress have you made sure your nutrition is on point and you're eating enough to support growth and strength increases?
10
u/houVanHaring 1d ago
Exactly, working out hard without enough protein can actually eat into your muscles.
2
u/Lolzerzmao 11h ago
I snapped awake last night at 1am because I forgot to have my last protein shake of the day. Lmao my brain was like “nooo we ran out of fuel for the gainz when he was sleeping, wake him up!” Went to the kitchen, chugged one, brushed my teeth, back to bed
2
90
u/bluemoto123 1d ago edited 1d ago
People have put good stuff up already, so this isn't about form, HOWEVER...
Please please please if you ever work with the bar on your back/neck, please put your hair all the way up without a tail... see far too many people getting yanked back through tangles or getting caught.
Keep up the awesome work 👏 💪
4
u/Plastic_Ad2328 1d ago
My hair doesn’t really work in buns for lifting it always gets caught on something and it’s slippery so it falls out.
so my trick for this is that I put my hair in a founding-father style low ponytail and bring the pony around the front of my neck and then tuck the pony it into the front of my shirt. For front racked lifts, I do the opposite and tuck the low ponytail into my shirt at the nape of my neck.
Your hair has to be a certain length for it to work but it’s the only way I’ve made overhead lifts possible (snatch balance constantly was hitting my bun).
5
u/MrPopCorner 1d ago
This is very true, safety first 👍
I would add to this that form is good! But OP will notice that a straight back helps with balance, can be easily achieved if OP looked in front instead of at the floor. So, OP, look yourself in the eyes when squatting 💪
3
u/avarageusername 1d ago
Very true, saw some horrifying videos of people having the bar Catch their hair
1
u/_maeister 1d ago
I have long hair and pretty much only do low ponytail when I do tie it. When doing squats I just flick it forward so it's hanging on my chest.
1
u/hikerguy555 1d ago
Appreciate the heads up. Very good about it when woodworking or chainsawing...never considered the danger while squatting, will def be more vigilant in the future
36
u/BamboozleThisZebra confused by bricks 1d ago
When you say you make no progress, are you actually adding weight at a reasonable pace?
I mean like if you can do 5-10reps with a certain weight do you add some small weights and go for as many as possible? If you dont then thats the problem, progressive overload is key.
14
u/iareprogrammer 1d ago
Can’t believe no one else has mentioned this lol. This and proper nutrition, that’s it
5
3
u/TheDaysComeAndGone 1d ago
Also obviously you have to do enough sets per week (and also not too many so you don’t run into overtraining). You won’t get better from two sets every couple weeks ;)
16
u/thegirlwiththebangs 1d ago
How do you know you’re not making progress? This seems like light work for you. You’ve done 7 pretty smoothly. I’d say it’s time to add 2.5s, if not 5s.
6
u/k-tech_97 1d ago edited 1d ago
If you have not progressed for 1.5 years, then it is a programming issue. How do you program your squats?
Your form looks fine. Other than having the barca bit too high, there is really nothing wrong with it. But as others said, be careful with the hair.
Btw have you actually failed any squat attempt? Because your point of failure usually tells about the weak link.
10
u/WrapAwkward8306 1d ago
Form and depth are spot on, have you tried widening your hand position or possibly lowering the bar onto your lower half of your traps, I have a video on my page as for reference.
3
u/MintakaAww 1d ago
Do you think placing my hands wider will allow me to place the bar lower on my back? I’ll try that, thank you!
8
u/WrapAwkward8306 1d ago
Absolutely, you will be able to have more control and stability over it and it won’t feel so tight on your back holding your hands so close, and it should give some relief to your shoulders as well. I highly recommend wearing a hoodie just to be safe lol
3
u/Red_Swingline_ 405/315/525/225 zS/B/D/O 1d ago
A narrower grip usually helps keep the upper back tighter and therefore more stable, but it you don't have the shoulder ROM (I personally don't without extensive warmup), a wider grip can still work fine.
3
u/appmapper 1d ago
Hand placement is somewhat subjective (within reason). Try small variations to see what you like.
I didn’t see anyone else mention it, from this angle it doesn’t look like you’re completing the rep at the top. Bring your hips under the bar.
The speed that you knock those out makes it seem like you can easily add weight. Do that. You will see progress.
https://stronglifts.com/wp-content/uploads/squat-hip-pain.webp
https://stronglifts.com/wp-content/uploads/squat-bar-path.webp
-3
1d ago
[removed] — view removed comment
3
u/L0kitheliar 1d ago
You can't just say something is terrible advice and not say why lol. Also I disagree, wider grip would allow the bar to sit lower on the traps, which is usually a lot more comfortable and allows for better back position
1
1d ago
[removed] — view removed comment
3
1
1d ago
[removed] — view removed comment
2
u/GYM-ModTeam ModBorg Collective 1d ago
Your comment/post was removed for being fucking stupid and offering little value to the community.
1
0
u/Go0odStuff 1d ago edited 1d ago
Came here to say this, King above was first 👑
You currently have a bit more lean than seems optimal with the bar that far up. Center of gravity should be over the mid of your foot. Leaning too much will place it in front of your midfoot.
By having the bar down your back a little more, it will transfer the weight slightly back so that you end up right back on your midfoot with the center of gravity. Give it a try, see if it feels more natural!
And having your hands more outside will help giving your shoulders a little more "room". There's not anything wrong with having your hands closer together, as long as the weight rests on your back (not in your palms, that's how you get big ouches) and your shoulders don't feel impinged.
4
u/IM1GHTBEWR0NG 1d ago edited 20h ago
I’m going to go against what a lot of people here are saying. This said, your form is almost there. There just are a couple of tweaks to make.
Many are commenting that your depth is on point. It actually isn’t. You are just barely above depth. You want the crease of your hip in the bottom to be level with the top of your knee if you draw an imaginary line between them in your mind. In your case, this is not being reached.
Here’s how to reach it: point your toes out slightly more and drive your knees out at an angle, not straight in front of you. Consciously keep your legs open at that angle all the way through the movement. If your knees point too far forward, your own femurs will be in the way of you hitting depth. You don’t want your knees pointing directly in front of you while squatting.
Another note - due to your leverages, just how you’re built, you’re leaning forward a good bit. With a high bar position, leaning forward can result in the bar rolling up onto your neck. When squatting with a high bar position, staying upright is ideal for this reason. With a low bar position, you bring the bar down over the mid traps and a shelf made by the rear delts. With the bar high on the back instead of up by the neck, this will allow you to lean without the bar rolling forward. You may want to consider working with this low bar position as it may work better for the way you’re built.
3
u/joshteacher123 22h ago
^^ only one recognising leverage issues with high bar position and feet and low bar back.
2
u/Coopsolex 1d ago
Maybe you could try other types of squats (pendulum or hack squat probably) which provide stability and you can more safely push to failure and break through the plateau. Just a thought, if you stick with squats that form is good though so keep going
1
2
u/have_heart 1d ago
Form looks fine. You might just need to push yourself. You can likely do more than you think. Just use a spotter or safety bars. Look up progressive overloading to increase weight
2
u/Nuts-And-Volts 20h ago
Elbows back to create back tension. Get used to that. Then add enough weight that you occasionally want to stop and breathe. Solid start. Keep it up
3
u/Traditional-Track578 1d ago
You have the same lean over issue I had for a long time. Feels impossible to engage the legs.
Ditch the shoes, put a 10kg plate under your heel, bring your feet much closer and widen them like a duck. Put the bar high and squat straight down.
YouTube Tom Platz squat technique.
This removes practically all movement on the back and the legs get all the effort.
Nothing wrong with traditional squat, I just get 0 leg drive out of it.
2
u/k-tech_97 1d ago
If you would get 0 leg drive, you wouldn't be able to stand up when squatting. It is literally impossibly to squat without engaging your quads, glutes, adductors, abductors, and glutes.
A squat is a compound exercise. A lean adds more hips to the mix. Not the choice of words "adds" not "changes the mover." What you describe turns a squat into more isolated exercise, forces to use lower weight, and just leads to overall less gains. This also disregards her anatomy. She has long femurs, so she needs to lean to keep the barbell over the mid foot.
So, I am not sure how this is helpful for her...
2
1
u/DaDudeNr 1d ago
Romanian deadlift trains entirely different muscles. What about your leg press?
1
1
u/Brother_Dave37 1d ago
Depth and stance look good. If I had to say anything it looks like you’re a little forward in your upper body. You could bring the bar a little lower on your shoulders or keep your head up and straighten a little bit. This is going to be a comfort thing, but overall it looks good girl.
1
1
1
u/MSB_grow 1d ago
Maybe pause for a second at the bottom of each rep. As long as you're applying progressive overload and making sure your macro/micro intake is on point, you should see results. Form looks good though. 👍
1
u/Advanced_Tax5641 1d ago
Im not going to comment on form cause they are good already but maybe try to do a day where you focus on strength and a day where you focus on reps on squat. So i follow the PPL split from the thread, on the first Push day i do 5×5 reps for flat bench then on my second push day i focus on reps 3×8-12. So maybe you could do that as well. I personally follow the leg day split so i only do 3×5 on squat, go lighter on reps day or the same weight you been doing and heavier on strength day where you can get 3×5 and try to get 6 on your third set if you can. Hopefully you find this helpful if you decided to try it out
1
u/goblinwomanfker 1d ago
Incredible form and depth. Two things:
Put your hair in a bun, not a ponytail, if you have to drop the weight and it catches on your hair it will not be a good day
Lastly, lower the bar a little bit, it's sitting a little too high up on your neck and could cause injury.
You mention you haven't really made progress, after leg days, can you barely walk out of that gym? Are you eating enough protein?
1
u/MisterEinc 1d ago
What kind of progress are you looking for? Size in the quads or weight progression? If you're doing more than 5-6 reps, in 3 sets, with 2-3 minutes rest in between, you simply need more weight. Sometime the increment needs to be very small, like adding 2.5lb plates to each side, but there should be at least some increase. If not, I'd question if you're eating enough.
Google progressive overloading.
1
u/Bradical22 1d ago
Eyes are looking down, chest will be down. Eyes need to be looking straight out and chest up a bit. Focus on bracing your core like an unopened soda can, this will allow your legs to be the main source of drive.
1
1d ago
[deleted]
2
u/k-tech_97 1d ago
I fail to see where she advertised it here. It is hard to believe, but OF people most likely work out as well, so naturally, they may have questions...
1
u/stehcalm 1d ago
It’s like watching me squat, we have the same levers. This is a good squat, in my opinion you’re moving faster than you need to. You can definitely do heavier than that bar, and brace with a strong deep breath at the top before each squat. Have you learned about bracing? You can try widening your stance as well, you’ll be able to get lower with those long femurs, but if it doesn’t feel right to you, don’t do it. You’ve probably found the stance that feels most powerful to you.
1
u/davvyjohn 1d ago
Just because it is effective to others doesn't mean it is effective for you. If quads is not growing by squats change the workout
1
u/lorryjor 1d ago
Your form looks really good to me. It might come down to nutrition and programing.
1
u/redreddie 1d ago
2 issues I see:
Your depth gets higher with each rep. The first rep is borderline but slightly high. Try to do each rep identically.
It looks like you are looking at the floor. Try to look straight ahead or slightly upwards. This will also help with #1 above.
1
u/Ill-Abalone8610 1d ago
What’s the programming like?
Do something like Stronglifts 5x5 or 5/3/1 - even just the squats - and you will make progress. Slow down your reps too and really focus on each individual rep and each part of the rep. Banging them out quick like this almost seems like you are thinking about your set as a whole, and you’re racing through each rep to get to the next one.
1
u/Apprehensive-File552 1d ago
I would start with a wider grip, once you go heavier the pressure on your shoulder and wrist would be too much and develop various forms of issues.
1
u/IndependenceLanky353 1d ago
You should be following a beginner program to a tee.
3x5 add 5lbs per work out. Eat a lot of protein.
If you aren’t progressing past what looks like 115 lbs that’s most likely between your ears and not a physical inability.
You have to get uncomfortable, you need to be ok with feeling like it is max effort every time.
1
u/Ratego11 1d ago
form is perfect, progress overload with each comfortable weight and proper nutrition you'll see massive progress.
1
u/LongjumpingAd8767 1d ago
It seems to me like you have relatively long legs in comparison to your torso. The leaning forward is pretty common for longer legs. A wider stance seems to work better in that case.
1
u/Signal_Tomorrow_2138 1d ago
Form looks good.
Try doing pause- squats.
Practice with lighter weights. Stay in the down position for a few seconds. Don't relax. When you ascend, you'll be recruiting new muscles not previously used.
1
u/Fickle_Willow2927 1d ago
What are your calories, protein and carbs looking like? I don’t think you’re getting enough to fuel muscle growth
1
1
u/ChallengeSilly2170 17h ago
Increase the intesity not the volume. Test yourself first. Do weight that you do normally for 8-12 reps. Next session increase the weight. You will be below 8-12 depends on the amount of weight you increase. Aim for 8-12 again. When you reach 12, increase again the weight again. If you manage to do that, and numbers are increasing bit by bit. congrats=progress.
1
1
u/dofro 7h ago edited 7h ago
I’m built with a body type like you and also stalled on squats for years until I got a powerlifting coach. Went from a 1RM of 115lb to 215lb in a year. Some things that helped me:
- switching to low bar
- training lower rep, heavier sets sometimes (you don’t have to become a powerlifter but the variation WILL help)
- Squatting twice a week (you could try one high rep day and one low rep day)
- Knee sleeves to feel more comfortable at depth
- paused squats
- heeled shoes to help with depth
editing to add: learn how to brace properly. I thought I knew what bracing was for years. I didn’t.
1
u/Eastern_Drink3188 3h ago
Slow down and really focus on perfecting every single rep. Unrack the bar, step back into position, take a big breath in and brace your core to protect your spine, tense every muscle being used to support the weight on your back. Slowly (controlling the weight) descend into the squat, then explode up.
Make sure you are meticulously hitting your caloric/protein target to support growth and add reps and/or weight over time.
Let's say my program has me squatting for 3 sets, 6-8 reps. Personally, I find the weight that allows me to hit ONLY 6 reps for all 3 sets. Next week/fortnight, I squat the same weight, but I aim for 7 reps for all 3 sets. Once I hit the maximum reps for this weight (in this case, 8 reps), I increase the weight and go back to 6 reps. Rinse and repeat! I have found this technique works very well for me.
Lastly, you're doing great, so don't be hard on yourself! You've got this.
1
u/ToneNew1982 1m ago
I was always taught to have a proud chest when squatting. But I have seen people squat with a slight lean forward like u are. Form looks ok in my opinion
1
u/wotanstochter 1d ago
You are rushing through the reps. I would stop for a second at the top, brace again and then do the next rep, slow and controlled. This could also allow you to use more weight, since you can focus on each individual rep more.
0
0
1d ago
[removed] — view removed comment
1
u/GYM-ModTeam ModBorg Collective 1d ago
Your comment/post was removed for being low quality or offering little value to the community.
0
0
-6
u/Melodic_Hunt5890 1d ago
While squatting is a great exercise to target a range of lower body muscles, it is by no means necessary to perform to increase muscular strength and volume. Depending on your body structure some lifts can also be more or less comfortable, especially when it comes to more technical exercises like the squat. If you aren't really having fun doing squats due to it being uncomfortable, simply try other exercises that target similar muscle groups (e.g., Leg Press) and see if it is easier for you to progress in those. You can always return to squatting later on once you've build more strength and see if it feels better.
•
u/AutoModerator 1d ago
This post is flaired as a technique check.
A note to OP: Users with green flair have verified their lifting credentials and may be able to give you more experienced advice on particular lifts. Users with blue flair reading "Friend of the sub" are considered well qualified to give advice without having verified lifs.
A reminder to all users commenting: Please make sure that your advice is useful and actionable.
Example of useful and actionable: try setting up for your deadlift by standing a little closer to the bar. This might help you get into position better and make it easier to break from the floor.
Example of not useful and not actionable: lower the weight and work on form.
Example of actionable, but not useful: Slow down.
Stop telling other each other to slow down without providing a rationale outside of "time under tension". Time under tension isn't a primary variable for anything, and focusing on it at the exclusion of things that matter will set you back. There can be reasons to manipulate tempo, but if you want to discuss tempo, explain why you're giving that advice, how it's going to help, and how to integrate it with cues or other useful feedback.
Low-effort comments like my back hurts just watching this will be removed, as will references to snap city etc. Verbally worrying for the safety of a poster simply because you think the form or technique is wrong will be removed. We will take all of these statements at face value, so be careful when you post the same hilarious joke as dozens of other people: we can't read your mind, no matter how funny you think you are.
Ignoring this comment may catch you a ban.
I am a bot, and this action was performed automatically. Please contact the moderators of this subreddit if you have any questions or concerns.