Last form check I promise! I took your advice to have my feet wider and upped the weight to 30kg
By - Liftingphilosopher
Maybe try and stay slightly more upright to keep you from falling forward at the bottom of the lift?
Thank you, I think with the bar lower on my back I’ve doing a bit too much forward lean so when the weight gets heavier i definitely gonna need to keep a bit more upright
Imo, that is ass backwards advice. You need to bend over a little more to stay balanced over the center of your foot. That lean you do should be the angle of your spine pretty much the whole way down and up. I can see you wobble at the bottom because you're losing balance. Don't worry about staying upright as much as bracing to keep your spine close to neutral and staying balanced over the center of your foot. It might require you to feel like your bending over more than you think you should.
You're correct, the lower the bar is on your back the more you HAVE TO lean. It's just physics. The bar is farther behind you so you have to lean over more to keep it over the center of your feet.
I have been following your posts and reading the coaching tips from the others on this sub. I just want to say that you have improved greatly from where you started and I am so impressed and much respect. From where I am sitting these are respectable low bar squats and great base to build on. To me, Starting Strength means get started and improve. You are now on your way!
Whoops. I'm on stronglifts sub! OK, so to me Stronglifts means get strong by lifting. You are going to get strong. Keep it up.
Thank you that means a lot. The main thing with me is overtraining! I can’t help being in the gym whether that is my boxing training or weights. But tomorrow is a scheduled rest day so I’m gonna just rest and get stronger then hit it hard next session.
But right now I’ve spend hours trying to get this form down with a broomstick and doing random body weight squats and third world squats in my house, must have paid off. I think it’s also a muscle memory so now it’ll be hard to forget it.
I’ve just hit half my body weight so I’ll slowly keep going and won’t give up this weightlifting journey. I’m still young so will probably be pretty strong in a couple years if I keep lifting
Yes I am doing stronglifts but posted on starting strength as the programmes are similar and I’m going to read the starting strength book. Much respect to you too for helping encourage others
Form is good. Now just keep lifting, rest will come. 👍
I've watched your progress and you're doing awesome. First time posting. You can see the confidence coming in and that makes this community hyped for you.
From this angle, I can't see how far apart your legs are. I think you may benefit if you spread your legs a little more past should for better stability.
Keep following the program scale. With confidence, can also come some recklessness. I see you swaying back and forth, like your going through the motions. Pay attention to every Squat, make sure you're lifting with your heels. You're going to miss the days when the weight was this light pretty soon lol.
Thank you that makes me feel great. Always been a goal of mine to start lifting but never been dedicated.
You know what, I think I should take the vid from another angle next time I have to do a form check... I’ve put my legs decently far apart so it could be something else causing the stability issue. I’ll pay attention to it next time
Haha I did so many sets before this for form, probably 5 with the empty bar then another 5 with lower weight, so I understand what you mean about the motions! Also I tried this program a year ago and got to 60kg but I just realised was doing quarter squats! So glad to have sorted this form out for the future
You can post as many form checks as you would like and hopefully you do t feel like you’ve posted too many, as there’s no such thing.
It’s been interesting to watch your progress and your commitment to getting better. It’s paying off. Keep up the good work.
Thank you, I just don’t want to annoy anyone on here haha.... but that means a lot and I appreciate this communities’ advice and encouragement
Yeah I definitely will keep it up and see where this journey takes me!
It looks fine. Couple minor things. You're shaky, because the bar path isn't straight. Look how your toes lift and the bar make a U shape path towards the bottom as you try to go below parallel. Some mobility issues going on there that may work itself out as you get stronger. I kind of remember you posting a high bar squat before with a PT. Pick one or the other as a starting point, don't swap back and forth as a begineer.
Thanks for the advice. Yeah certainly see that looking at the video now, I might do some extra mobility work too to help. The PT said he prefers high bars and was trying to teach me that one but save the low bar for next time. Didn’t end up going back to that guy cause he wasn’t too good of a coach so tried to work out the low bar myself.
I feel better with this form, so I’ll definitely stick with this like stronglifts recommends
I remember your high bar squat looked good too. You can do either. Don't get caught up with the high bar/ low bar arguments. You're not striving to be a power lifter, either is fine.
You definitely have the low bar squatter build.
If you haven't already watch this video by Alan Thrall on the squat: https://youtu.be/vmNPOjaGrVE
Also don't stop posting form checks, no one is being annoyed here. 😀
Thanks Alan thrall is a very informative guy, started to watch all his videos!
I’ll keep positing here if I’m uncertain or just to show you guys my progress, and yeah low bar seems a lot better for many reasons, lift more weight and target more muscles
This has improved SO much wow! Just focus on pushing through your big toe on the up!!
Thank you! Yeah I’m hoping to improve every week and it seems a lot better than when I started, appreciate the encouragement
Thank you, feels good first time I’ve kind of got it right
I would suggest changing the shoes to a flat shoe or go without shoes as I noticed in your reps that the shoes are allowing you to rock your body a bit from toe to heel when the foot should be staying flat to allow you to really anchor yourself pressing down into the floor.
Thanks I heard some weightlifting shoes either have a flat heel or raised heel, which type should I go for?
Right now I would say that investing in proper weightlifting shoes isn’t needed at the moment. Do you have any converses or flat soled trainers?
One thing I was told for squat and deadlift is to jump a small height straight up and let yourself land normally. Focus on where your feet land as that should be your strongest foot placement.
i personally like to lift barefoot, i find it helps with the little wobbles at the bottom
You reckon my gym will be alright with it? Never see guys lifting barefoot but I’m not doing anything bad. I’ll give it a go see if it feels better
I lift with socks only, which I see a number of people in my gym do. I don't see anyone do truly barefoot.
Box squats helped my form a lot.. Empty bar..
she asked for help and that's good advice, not at all wrong. it will help her from injuring herself because if she continues with her form now, she will get hurt. if it seems too extreme for you. then your not about good solid weightlifting.
You might also try doing some front squats to get more comfortable with an upright position. Maybe anecdotal, when I started adding them in I noticed my balance got better with squats.
I dont low bar square, I never said I did, my advice would be to keep it high. and yes I can go ass to grass or parallel, stretching every day makes your legs flexible.
and I'm not focusing on "arching your back" if you are straight under the bar, you will have a natural "arch" to your back. that's one thing I would focus on, the main idea is to not ROUND your back. that's good form whether your high bar squatting or low bar squatting.
no explanation??? any weightlifter with knowledge doesn't need it explained over and over. proper form equals no injuries, something your explaining for her to do. standing up straight in a squat reveals an arch going down, this is proper technique. you are reinforcing her way too bent over form as proper and your wrong.
We definitely see progress !!! Keep going!!!
From a previous girl powerlifter, work on your shoulder flexibility, upper back. Some minor upper body strength work will help too . Stretches. Learn how to brave your shoulder tight against the bar , this should be set before your lift. You re doing awesome
I can see a noticeable improvement from your last post. I would recommend keeping track of the bar path but other than that, practice is key
Have you tried doing calf stretches to improve ankle mobility? It might help avoid tilting forward. Also hip thrust is a good pairing exercise. It can help your body understand how to squeeze the glutes.
Are your feet pointed straight or angled?
Drive your knees outwards, and make sure you breathe and brace your core throughout the rep - you can tell it isn't as tight as it could be.
Are you thinking that the bar should be directly over your heel? It seems forward of your heel
The only area I can see a possible need for improvement is activation of your glutes. You'll probably find it easiest to do a 10 rep/medium weight set of deadlifts before starting your squats, this will prime your glutes for maximum utilization. Otherwise, those looked nice and clean from this angle!
Try to keep body straight as much as possible. Practice mobility by stretching legs to squat farther down, keep head up during lift, tighten back, don't round back, but arch it. Practice good technique always.
Head up,arch back,body straight? That's some horrible advice.
you obviously have no clue about weightlifting technique. stay off of this thread. have you seen video? do your eyes work? she needs help. period.
Yes,she needs help but not that kind you're offering. Following your advice she will just send up hurt and I don't believe that thats her goal.
What do you think is the main thing to work on for my form? A few people have said this is alright and others have said it has issues so not sure who to go with... and cause I’m so new to lifting I can’t tell if it looks right myself.... I’ll take any advice on board
DO NOT take this advice. Your form is actually pretty good right now. No doubt better than the guy telling you to focus on arching your back. Try to keep your back straight, as if you were standing up. You're actually already trying to arch your back too much to stay upright. If you're gonna do low bar, you need to bend over a little more.
If you think her form is pretty good now, you are a novice. she is almost doing a bent over squat, how is that good form when your also telling her to keep her back straight??? you make no sense and your giving her horrific advice that could hurt her. I hope she ignores your uninformed rants.
I'm not gonna get in a pissing contest on reddit. Look up videos of the world's best squatters and see how many of them are arching their backs.
[look at this novice](https://youtu.be/aqcrSzUyFTs)
Wow, you can post a video of a powerlifter who does high bar squats and not bend over forward like you say is good work!!?? Amazing! Unfortunately I have seen all the powerlifter videos of squats and DEADLIFTS with unheard of weights. Is this something you think you'll be doing shortly? I tend to admire the Olympic lifting athletes who don't weigh 400 pounds plus. And if I were you, I wouldn't be getting into any pissing match with anybody about weightlifting form, unless it's in your gym, probably in the corner who think they can be like eddie hall.
He clearly does bend over forward... also I didn't say he was doing low bar. Also his shoulders are so big that the bar probably does sit far enough back on his frame to make him assume a bit of a low bar position. Also his back is pretty much straight - not arched back. Also that's Eddie Hall, literally about the strongest dude that might have ever lived. With everything you've said so far, if you're into olympic lifting then my squat is 10000 lbs. I'm calling bs.
You make no sense in your explanation of keeping back arched. It's flexed then rigid going down??? What?? You are supposed to keep a tight rigid back, not flexed. If your straight, slightly arched going down and have mobility in your legs, good squatters can do this. Center of gravity behind your foot??? What??? Good squatters try to keep balanced, even with back straight/slightly arched going down then up, if you have worked on your mobility, you can do this. Done with your misunderstanding of back "arched," your getting your advice from misinformed people and spreading your b.s. to unsuspecting newbies who believe your nonsense. Get out of your powerlifting is true weightlifting false fantasies.
Dude, just give it a rest. You aren't understanding anything I said and you don't really seem to understand body mechanics, or at least you can't explain what you do know very well if you do. Yes, if your back is overly arched going down, the lifter almost always starts to straighten back out at the bottom to achieve depth. Just about everything else you said is either word salad or you not understanding my criticisms of your advice. I feel like I'm talking to a wall and I have no idea why I'm still doing this.
This is not good advice. You should have just a slight arch in your back, as if you were standing up straight. You should keep your head in whatever position keeps your spine how I just mentioned - this often requires the head to just be just slightly bending toward the ground.
This is kinda crude, but the squat technique you're describing I think of in my head as "ass [email protected] squats" every time I see it at the gym. It looks ridiculous and it's hard on your lower back.
you apparently cant go down all the way, "ass to grass" but that's not a problem, it's your choice. but to ridicule people who can is childish and ignorant. it's not hard on your lower back. I've never had an issue for over 20 years lifting. learn weightlifting and grow as an athlete or be a sarcastic naysayer the rest of your life.
If you're focusing on arching your back as a cue, I kind of doubt you go down all the way. Your advice on a low bar squat actually makes it near impossible to go below parallel for most people. It'll throw off their balance and it'll require them to have more hamstring flexibility than most people have or can even achieve. I did tell ya it was kinda crude, I can't help how that style of squat looks.
I see your gym as the one where everyone is sumolifting with socks on and lifting with little or no proper technique or form, another words ridiculousness.
I have explained my point. You just said what to do and provided no explanation. You have technically not made an argument yet.
Telling a squater to focus on arching their back is 1) hard on the lower back as it is forced to flex and straighten under heavy weight. 2) throws off balance by moving the center of gravity behind the foot. 3) makes it harder to achieve depth because of loss of balance from point 2.
ok, please believe me, I have been lifting for over 20 years. I'm over 55, and I can lift with great form and with weights people half my age cant lift. I've never had injuries because I tell you your form is number 1 to start with. you must practice good form and technique before you begin lifting heavier weights. you have to get into a proper stance. a power position. have total control of bar on your upper shoulders. keep your spine and head all aligned going down and up, looking upwards a bit is fine. feet about shoulder width, toes pointing out a bit because you use your legs better. go down to parallel or all the way down if your mobility is good. I do because I feel it utilizes your full leg muscles. go up straight and your good! try to imagine the bar path in line with the middle of your feet and keep it like that up and down, you have to be balanced. nobodies perfect but all I'm trying to do is start you off on the best path possible. you can adjust things that you feel is better for you but this is solid advice. you will do it! you are motivated and have desire, so I wish you years of good training and a great body.