Squat Form Check – 255 lbs

[scott.myers]

Squatted at a different rack today. Definitely helped with my setup. Focused on staying real tight...so much that I forgot to bounce at the bottom of my last rep and almost paused it. lol

Any feedback is much appreciated.

[Jeff Illingworth]

Yeah, those look better. You should try to be more consistent from rep to rep each one is just a little different (yes, this is hard to accomplish).

Your belt, is it one of those EFS belts with the plastic core?

[scott.myers]

That it is. Probably 6 years old now

[scott.myers]

275 3x5 felt nice n easy today until the end of the last set. On the last 2-3 reps, it felt like the bar was sliding up my back a little bit. What causes this? Elbows too high? Back not tight enough? Any cues or advice for this – or any other issues – are much appreciated.

[misspelledDino]

This SSC article was an eye opener for me in terms of upper back tightness / thoracic extension. Check out the pictures to see just how subtle thoracic flexion can be. Also note the symptoms--bar movement on back, weight shifting towards toes.

Identifying and Correcting Thoracic Spinal Flexion in the Squat | Bill Hannon



Other than nailing the thoracic extension, these your squats look pretty good to me.

275 3x5 felt nice n easy today until the end of the last set. On the last 2-3 reps, it felt like the bar was sliding up my back a little bit. What causes this? Elbows too high? Back not tight enough? Any cues or advice for this – or any other issues – are much appreciated.

[scott.myers]

I will delve into that article and fix it. Only recently have I been paying attention to my upper back tightness. Guess I have a bit more learning & practicing to do there. Thanks for your help!!!

This SSC article was an eye opener for me in terms of upper back tightness / thoracic extension. Check out the pictures to see just how subtle thoracic flexion can be. Also note the symptoms--bar movement on back, weight shifting towards toes.

Identifying and Correcting Thoracic Spinal Flexion in the Squat | Bill Hannon



Other than nailing the thoracic extension, these your squats look pretty good to me.

[Jeff Illingworth]

Scott, those are looking a lot better! On your last couple of reps, looks at what your elbows start doing - they pop up as you come out of the hole. This means your hold on the bar is shifting. I think this is a combination of fatigue and you're just starting to get used to the tighter upper back/grip thing. Just work on keeping them in place. Where do you train?

[scott.myers]

Right on! Thanks for all your help. Can definitely see my elbows shifting towards the end of the set. I train at Moore Health & Fitness in Monroe, Louisiana.

Scott, those are looking a lot better! On your last couple of reps, looks at what your elbows start doing - they pop up as you come out of the hole. This means your hold on the bar is shifting. I think this is a combination of fatigue and you're just starting to get used to the tighter upper back/grip thing. Just work on keeping them in place. Where do you train?

[Jeff Illingworth]

If you can get an in person session, it'll help a lot with these little things. Looks like Fort Worth may be the closest to you and I know John Janacek just opened up a new place there. In the meantime, keep filming yourself and checking the film between sets - I've found that helps me a lot. Post with any questions you have.