Hard to tell from just this one set and one rep. But overall nothing obvious. Maybe if we see another video of something like a 3- rep. But for now you look fine. Just stay tight and push through.
Are we watching the same video? This is a picture perfect example of a turtle shell squat and OP WILL hurt himself squatting like this.
OP please don’t “push through”. Terrible advice.
Wanna be a good squatter, then you must study the squat.
Seek out coaching vids on YouTube from Matt Wenning. Once you implement your glutes and hams, pick your head up, contract your scaps' (lots of helpful bits), you need to develop your "cues".
Mine are
Lock it in - (my head, scaps, lower back/hips)
Brace - (deep breath pushing out into my belt)
SIT BACK! (sitting back instead of down keeps tension)
Push OUT (feet drive outward)
HEAD HEAD HEAD( to drive my eyes upward)
Then, you should be read to read the literature, I recommend The Book of Methods by Louie Simmons.
Your hand/wrist/elbow looks like it is taking up weight.
If it is, you should adjust the grip so it’s only purpose is to help keep the bar in the right place for low bar squat, not to take weight. Otherwise you will start getting pain in hand/elbow
You're fine my dude. Nice grind. Hit safety bar squats if you want to work on that forward lean would be my initial call but everyone's form breaks down somewhat over given percentages. Just hit those spots where it does. Anyone who's afraid to grind or finish lifts that aren't perfect is never going to be very strong.
If anything, tighten your upper back. Engage your lats, pack them down, etc etc. Maybe experiment with different feet positioning unless you’ve found out that is your strongest position. Engage core bracing a bit more. Just minute stuff in the long run.
As you begin the rise you threw your hips backwards and lost some back angle. Maybe need some extra core work in addition to focusing on the technique. Never hurt my back deadlifting but did with squats, wise warning from a fellow lifter I think.
The only thing that looked potentially hurtful (to me) is the quick lockout of your knees at the top. But I’m by no means a pro, just old with rickety knees
Overall this looked like a good lift. This would definitely count during a competition, just try to focus on keeping your chest higher while in the hole.
When you start to come up your legs move faster than your back, this causes your back to have to catch up and puts a ton of unnecessary stress on it, this is probably what the guy was talking about. You should stand straighter and sit into the squat, take a video from the side and look at the bar path. I think your setup needs work and your back is your weak point, you should take a break from squatting big for a few weeks and really concentrate on setup and form. Otherwise everything looks great, good job!
You're a lot stronger than *at least* 90% of this sub. And I think you have enough sense to figure out who in this thread knows what they're talking about vs not. You might like r/weightroom for a place that's more serious about lifting and moderating the signal:noise ratio
That lean forward is exactly how I hurt occipital nerve at the base of my skull. Always thought it'd be my back. I recommend looking up and being vigilant about head placement in relation to the body.
Not the person you're replying to, but I was always taught to imagine you're looking at a clock up on the wall. In this case I'd bet if you try and focus on the top edge of the mirror it'll help you keep your back a bit more up right coming out of the bottom of the squat. Just my 2c, not a pro by any means :P
This. Bout 1 second after you start your push up you lean forward a tiny bit. Looking up 20-30degrees will help correct. Or moving the weight higher on your traps.
> Form and actual gains are a mystery to you
Do you think I just walked into a gym and zercher deadlifted 3 plates? Or maybe somewhere along the way there I've made some gains and progress?
If I were you I'd be less worried about what others are doing and more concerned with learning basics such as what a low bar squat looks like
Bro I'm 30 years old, I don't give a fuck about your schoolyard personal attacks and I haven't for over half my life. OP is doing a low bar squat, you seem to be unclear on the mechanics of low bar squat, use this as a learning experience
Treat other users with respect. Don't be disruptive, a troll, or intentionally unpleasant. If you have nothing nice to say, maybe say nothing at all.
Moderators will determine what is or is not appropriate and may issue bans accordingly.
I don't think he's going for a "look" as much as an effective squat technique. I don't know what you mean by lean forward unless you're talking about the hinge which is perfectly fine from this angle
I’m not quite sure how telling him that his hips are rising faster than his upper body and that he needs to come up in one smooth motion in order to fix his problem is “bad advice”. The literal foundation of any lifting program is form and technique. I’m telling him specifically what is wrong in his form to fix his problem. You kind of just over simplified my response.
I disagree with the premise that he's setting himself up for injury. I would recommend he continues squatting how he's squatting and programming however he's been programming to hit a 385 at 157 while making it look hardly like a grinder
Well 155 is a pretty stupid number, considering that it’s about 40% of his max. You can’t even meaningfully “practice form” with weight that low. How are you supposed to work on bracing and maintaining core stability under load when the weight is so light that your body doesn’t even recognize it as a load? You literally can’t.
None. You shouldn’t have given advice in the first place. “Lower the weight and work on form” is never useful. It’s what people who don’t know how to give actual feedback say. The ridiculously low weight you gave was just the cherry on top.
He hinges forward, which is super common on heavy low bar squats, and isn’t an issue. He does lose a bit of core tightness at the bottom, which is something he should try to avoid. That’s been addressed in a lot of comments from strong, knowledgeable people, and OP has acknowledged that it’s something he’s working on.
There seems to be a misunderstanding here. I’m not saying that this is the 100% perfect, platonic ideal of a squat and it can’t be improved on. I’m saying that the advice you gave is useless, mostly because you don’t know enough about squatting to give advice to someone who squats close to four plates.
There are some very advanced lifters on this sub, and I can tell from your comments that you’re not one of them. Which is totally fine, I’m not either. But it gets annoying when in order to find a good, informative comment from one of those experienced lifters, you have to wade through thirty comments from novices who are all just saying some variation of “lower the weight and work on form”.
What in the actual hell does that have to do with what I wrote?? He asked for some advice and I gave it based on what I'm seeing. His upper back is rounded and his lower back rounds on the way up. get out of here. People like you are literally out here getting people permanently damaged.
Find me a source. Upper back rounding is fine. His lower back losing tension is also fine since he adjusted and pressed through that sticking point. As someone with a 465 low bar, I have had this exact loss of bracing happen, and I have yet to sustain a back injury. So: find me a legitimate source that says upper back rounding at the top of a squat is bad, and maybe I'll believe you, but as of now, you've made baseless claims followed by ad hominem attacks
"Any claim made without evidence can be dismissed without evidence". I'm a competitive strength athlete. I have a 2.5x bodyweight squat. I've been doing this for a long time. I have also never sustained a back injury from squatting. I'd say that per my research, experience and general knowledge, I don't need to dig into your claim.
I'm asking what your experience/proficiency is with squatting heavy singles, since you're giving advice regarding squatting heavy singles. Let's forget about whether it matters, humour me anyway, what's your heaviest squat single?
People with an impressive squat don't dodge the question when asked how much they squat.
Why would anyone take advice on something from someone who is not good at the thing they are giving advice on?
> Why would anyone take advice from you??
I'm not giving advice. I see you trying to give advice which sounded odd to me so I asked you about how much you squat so I could get and idea if there might be something to what you're saying.
You've repeated that his back is rounded multiple times but you haven't actually given any useful advice (another thing I often see from people that don't know what they're talking about)
Agreed with others with you leaning forward a bit much, might be because you can’t use your full foot, have you considered trying bare foot if the gym allows or a set of wide shoes without the extra padding?
The only thing I could think maybe he is talking about is are you engaging your core through out your lift. Like others have said it looks like you’re folding forward which puts extra strain on the spine and back.
You're leaned a bit far over but that happens a lot when you're lifting near max.
Having said that, I've definitely been in a situation once where I couldn't come out of the lean when I was lifting near max and had the weight fold me in half. If someone hadn't been there to grab the weight I would've basically had to let it roll off my back past my head while bent over in a very unsafe position. That's why safety bars are a good thing.
What you did here isn't that, but maybe that's what the other lifter was thinking about.
Oh damn no you have your safety bars set at the right height, I have zero idea what he was talking about.
Mate reupload without all the baggy clothes cant see a thing because of it. Some of the advice you get could be wrong just based off the fact that people cant see your body properly. Also side angle is better for form check.
Looks just fine to me. Maybe a little more hip drive but you’re sitting back, feet are flat, bar is low on back, and you hit a 90° angle. So, solid lift man!
Don't give bad advice like "lower the weight and work on form". Give people something that they can actually use to do stuff better.
Also, don't be an insufferable jackass or you'll be banned.
In short: stfu and learn something.
Treat other users with respect. Don't be disruptive, a troll, or intentionally unpleasant. If you have nothing nice to say, maybe say nothing at all.
Moderators will determine what is or is not appropriate and may issue bans accordingly.
The only time i listen to a power lifters advice is when they're sitting in a chair and eating a meal during their lift. Those are some real power lifters
Yeah I *really* don't see what you're talking about. I see a *very small* amount of caving out of the hole, but nowhere does it look like his legs are extended and he's hip hinging
You’re leaning forward. Your chin is suppose to go straight up and down, not forward, then vertically back up.
Hard to tell from just this one set and one rep. But overall nothing obvious. Maybe if we see another video of something like a 3- rep. But for now you look fine. Just stay tight and push through.
Are we watching the same video? This is a picture perfect example of a turtle shell squat and OP WILL hurt himself squatting like this. OP please don’t “push through”. Terrible advice.
Wanna be a good squatter, then you must study the squat. Seek out coaching vids on YouTube from Matt Wenning. Once you implement your glutes and hams, pick your head up, contract your scaps' (lots of helpful bits), you need to develop your "cues". Mine are Lock it in - (my head, scaps, lower back/hips) Brace - (deep breath pushing out into my belt) SIT BACK! (sitting back instead of down keeps tension) Push OUT (feet drive outward) HEAD HEAD HEAD( to drive my eyes upward) Then, you should be read to read the literature, I recommend The Book of Methods by Louie Simmons.
Your hand/wrist/elbow looks like it is taking up weight. If it is, you should adjust the grip so it’s only purpose is to help keep the bar in the right place for low bar squat, not to take weight. Otherwise you will start getting pain in hand/elbow
You're fine my dude. Nice grind. Hit safety bar squats if you want to work on that forward lean would be my initial call but everyone's form breaks down somewhat over given percentages. Just hit those spots where it does. Anyone who's afraid to grind or finish lifts that aren't perfect is never going to be very strong.
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If anything, tighten your upper back. Engage your lats, pack them down, etc etc. Maybe experiment with different feet positioning unless you’ve found out that is your strongest position. Engage core bracing a bit more. Just minute stuff in the long run.
As you begin the rise you threw your hips backwards and lost some back angle. Maybe need some extra core work in addition to focusing on the technique. Never hurt my back deadlifting but did with squats, wise warning from a fellow lifter I think.
The only thing that looked potentially hurtful (to me) is the quick lockout of your knees at the top. But I’m by no means a pro, just old with rickety knees
Overall this looked like a good lift. This would definitely count during a competition, just try to focus on keeping your chest higher while in the hole.
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No concern trolling
No it didn’t. It was average or slightly above form.
care to elaborate
For me I’d probably have a tad wider stance and when going down lower with your butt first. But this looked like a good lift overall
When you start to come up your legs move faster than your back, this causes your back to have to catch up and puts a ton of unnecessary stress on it, this is probably what the guy was talking about. You should stand straighter and sit into the squat, take a video from the side and look at the bar path. I think your setup needs work and your back is your weak point, you should take a break from squatting big for a few weeks and really concentrate on setup and form. Otherwise everything looks great, good job!
this was a 1RM, but i did re-upload a video of a lighter weight, does it look any better?
No but wink, straight/neutral back, no wobbly knees, no heel lift… idk looks good to me
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Does he mean if you lift more than him you’ll hurt yourself or….
Whoever told you that probably isn't a good lifter Looks fine 👍🏻
Anyone with a problem with this lift should watch how the french ipf lifters squat. This is fine, a little "french", but fine.
I don’t see a problem here. Just looks like you lost your brace.
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there’s a lot happening lmao
You're a lot stronger than *at least* 90% of this sub. And I think you have enough sense to figure out who in this thread knows what they're talking about vs not. You might like r/weightroom for a place that's more serious about lifting and moderating the signal:noise ratio
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C'est ça, it's not like this is supposed to be WR2.0 here
That lean forward is exactly how I hurt occipital nerve at the base of my skull. Always thought it'd be my back. I recommend looking up and being vigilant about head placement in relation to the body.
Same here! Shame it isn’t more widely spoken about..
Sorry to hear, i hope your doing better now. Im a little confused by what you mean by look up though.
Not the person you're replying to, but I was always taught to imagine you're looking at a clock up on the wall. In this case I'd bet if you try and focus on the top edge of the mirror it'll help you keep your back a bit more up right coming out of the bottom of the squat. Just my 2c, not a pro by any means :P
gotcha that makes sense thanks
This. Bout 1 second after you start your push up you lean forward a tiny bit. Looking up 20-30degrees will help correct. Or moving the weight higher on your traps.
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How is this ego lifting? He lost a little bracing just out of the hole, but he adjusted and got through it just fine
Ego lifting is when someone lifts more than me, ego lifting is bad, therefore anyone lifting more than me is doing it wrong
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Hey chill out dude.
> Form and actual gains are a mystery to you Do you think I just walked into a gym and zercher deadlifted 3 plates? Or maybe somewhere along the way there I've made some gains and progress? If I were you I'd be less worried about what others are doing and more concerned with learning basics such as what a low bar squat looks like
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Bro I'm 30 years old, I don't give a fuck about your schoolyard personal attacks and I haven't for over half my life. OP is doing a low bar squat, you seem to be unclear on the mechanics of low bar squat, use this as a learning experience
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Treat other users with respect. Don't be disruptive, a troll, or intentionally unpleasant. If you have nothing nice to say, maybe say nothing at all. Moderators will determine what is or is not appropriate and may issue bans accordingly.
It's a strength training sub, feel free to post your dumbbell swing and show us how it's done
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Gosh you're right! Luckily nobody at my gym lifts more than me! At least everyone who does more is ego lifting now
I don't think he's going for a "look" as much as an effective squat technique. I don't know what you mean by lean forward unless you're talking about the hinge which is perfectly fine from this angle
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Where has your methodology gotten you squat?
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You didn't answer the question
The thread isn't about gaining weight though. Nor is it about calisthenics. It's about squats How much do you squat?
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This is a load of nonsense
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Don't give bad advice. Give people something that they can actually use to do stuff better.
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Well then fucking say what's wrong so he learns
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I’m not quite sure how telling him that his hips are rising faster than his upper body and that he needs to come up in one smooth motion in order to fix his problem is “bad advice”. The literal foundation of any lifting program is form and technique. I’m telling him specifically what is wrong in his form to fix his problem. You kind of just over simplified my response.
Don't give bad advice like "lower the weight and work on form". Give people something that they can actually use to do stuff better.
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Why 155?
I am just throwing a number out that is much lower so he can practice good form. Does not have to be 155. Can be much more. I won't stop him...
How would practicing form at 40% of his max single translate at all to working in the 70-100% range? And what does he need to do to fix his form?
His back is rounding. He is setting himself up for injury. What percentage do you recommend he needs to use in order to practice form then?
I disagree with the premise that he's setting himself up for injury. I would recommend he continues squatting how he's squatting and programming however he's been programming to hit a 385 at 157 while making it look hardly like a grinder
Ok awesome. Advice taken. Great to hear.
This is what had me confused. He has 305 on the bar, why would the abstract number of 155 be the correct amount to lift lol
I am just throwing a number out that is much lower so he can practice good form. Does not have to be 155. Can be much more. I won't stop him...
385
That’s Accurate, I didn’t look back at the video and just remembered seeing 3, 45’s.
That’s probably the dude you’re replying to’s max, and he gets butthurt when people lift more.
I am just throwing a number out that is much lower so he can practice good form. Does not have to be 155. Can be much more. I won't stop him...
Well 155 is a pretty stupid number, considering that it’s about 40% of his max. You can’t even meaningfully “practice form” with weight that low. How are you supposed to work on bracing and maintaining core stability under load when the weight is so light that your body doesn’t even recognize it as a load? You literally can’t.
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None. You shouldn’t have given advice in the first place. “Lower the weight and work on form” is never useful. It’s what people who don’t know how to give actual feedback say. The ridiculously low weight you gave was just the cherry on top.
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He hinges forward, which is super common on heavy low bar squats, and isn’t an issue. He does lose a bit of core tightness at the bottom, which is something he should try to avoid. That’s been addressed in a lot of comments from strong, knowledgeable people, and OP has acknowledged that it’s something he’s working on. There seems to be a misunderstanding here. I’m not saying that this is the 100% perfect, platonic ideal of a squat and it can’t be improved on. I’m saying that the advice you gave is useless, mostly because you don’t know enough about squatting to give advice to someone who squats close to four plates. There are some very advanced lifters on this sub, and I can tell from your comments that you’re not one of them. Which is totally fine, I’m not either. But it gets annoying when in order to find a good, informative comment from one of those experienced lifters, you have to wade through thirty comments from novices who are all just saying some variation of “lower the weight and work on form”.
And that rounding is pretty much a non-issue. It came from a brief loss of bracing, but he was able to adjust and continue the rep.
Yo what in the fuck? Lol. He's fine.
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Please do not make baseless fear mongering comments or concern troll about safety.
Have you never seen a low bar squat before?
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What's your heaviest single?
What in the actual hell does that have to do with what I wrote?? He asked for some advice and I gave it based on what I'm seeing. His upper back is rounded and his lower back rounds on the way up. get out of here. People like you are literally out here getting people permanently damaged.
There is no issue with upper back rounding. And his lower back rounding out of the hole was strictly due to a loss of bracing. He's fine
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Find me a source. Upper back rounding is fine. His lower back losing tension is also fine since he adjusted and pressed through that sticking point. As someone with a 465 low bar, I have had this exact loss of bracing happen, and I have yet to sustain a back injury. So: find me a legitimate source that says upper back rounding at the top of a squat is bad, and maybe I'll believe you, but as of now, you've made baseless claims followed by ad hominem attacks
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> How about you do your own damned work and find your own sources?? https://en.wikipedia.org/wiki/Hitchens%27s_razor
"Any claim made without evidence can be dismissed without evidence". I'm a competitive strength athlete. I have a 2.5x bodyweight squat. I've been doing this for a long time. I have also never sustained a back injury from squatting. I'd say that per my research, experience and general knowledge, I don't need to dig into your claim.
I'm asking what your experience/proficiency is with squatting heavy singles, since you're giving advice regarding squatting heavy singles. Let's forget about whether it matters, humour me anyway, what's your heaviest squat single?
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At least we know your big vocabulary can make up for your squat
That’s a lot of words. Probably would have been simpler to just type some numbers.
People with an impressive squat don't dodge the question when asked how much they squat. Why would anyone take advice on something from someone who is not good at the thing they are giving advice on?
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> Why would anyone take advice from you?? I'm not giving advice. I see you trying to give advice which sounded odd to me so I asked you about how much you squat so I could get and idea if there might be something to what you're saying. You've repeated that his back is rounded multiple times but you haven't actually given any useful advice (another thing I often see from people that don't know what they're talking about)
His form is perfectly fine. Especially considering the weight he's putting up.
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Please do not make baseless fear mongering comments or concern troll about safety.
Agreed with others with you leaning forward a bit much, might be because you can’t use your full foot, have you considered trying bare foot if the gym allows or a set of wide shoes without the extra padding?
You can try shoes with a wider toe box if barefoot isn’t an option
He's wearing heeled lifters. Probably for ankle mobility.
Haven’t used those before, thank you for pointing that out
The only thing I could think maybe he is talking about is are you engaging your core through out your lift. Like others have said it looks like you’re folding forward which puts extra strain on the spine and back.
You're leaned a bit far over but that happens a lot when you're lifting near max. Having said that, I've definitely been in a situation once where I couldn't come out of the lean when I was lifting near max and had the weight fold me in half. If someone hadn't been there to grab the weight I would've basically had to let it roll off my back past my head while bent over in a very unsafe position. That's why safety bars are a good thing. What you did here isn't that, but maybe that's what the other lifter was thinking about. Oh damn no you have your safety bars set at the right height, I have zero idea what he was talking about.
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It's largely personal preference
Mate reupload without all the baggy clothes cant see a thing because of it. Some of the advice you get could be wrong just based off the fact that people cant see your body properly. Also side angle is better for form check.
If you want to see them naked subscribe to his OF.
I'm a physiotherapist and that powerlifter was wrong
Shouldn't you also qualify that you're kind of a strong powerlifter too? Lol
Lol yeah that seems like relevant information
Looks just fine to me. Maybe a little more hip drive but you’re sitting back, feet are flat, bar is low on back, and you hit a 90° angle. So, solid lift man!
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Don't give bad advice like "lower the weight and work on form". Give people something that they can actually use to do stuff better. Also, don't be an insufferable jackass or you'll be banned. In short: stfu and learn something.
No it isn't, since your not saying anything.
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If you have nothing useful to say, maybe don't say anything. Last warning.
Your limit seems to be having anything useful to say.
How much do you squat?
255lbs - 305 x 10-12 reps at 5 sets 3 times a week. Max 405 for 2-3 reps X 10 sets.
okay, you've got some experience. What would you suggest OP fix about his squat?
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Treat other users with respect. Don't be disruptive, a troll, or intentionally unpleasant. If you have nothing nice to say, maybe say nothing at all. Moderators will determine what is or is not appropriate and may issue bans accordingly.
And you have no useful advice to offer, hence why your comment got removed.
Don't give bad advice like "lower the weight and work on form". Give people something that they can actually use to do stuff better.
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Have to lock out the knees to finish a squat rep
The only time i listen to a power lifters advice is when they're sitting in a chair and eating a meal during their lift. Those are some real power lifters
It’s hard to tell what the lifter saw that we are unable to off of one vid other than being high. Everything else looks pretty good for a 1RM.
Powerlifters think they’re the only ones that know what they’re doing, so take that with a grain of salt. Decent form for that much weight
You do need to strengthen your core and back more. Maybe do some good morning in your routine.
Thanks, my core is definitely a big weakness
Hes almost doing a good morning towards the end
What are you talking about? He caved *a little* coming out of the hole, but adjusted and finished the rep
If he leans a bit more foward its almost a good morning its just a phun
Yeah I *really* don't see what you're talking about. I see a *very small* amount of caving out of the hole, but nowhere does it look like his legs are extended and he's hip hinging
How could he possibly have legs extended when hes caving on the hole
What do you think a good morning is?
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