squat: cues for depth?

[scythe]

Hi everyone,

New to SS and to the forum. I have a small issue with squats. I am used to look at the mirror to see how deep I am - with the low bar squat, I stop right when the upper end of the thigh is in line with the knee, from my point of view (this should be below parallel).

The problem is that this is making me hold the head up high. If I look to the floor (like Rip recommends), I don't have a very good idea when to stop. If I go too deep, my lower back rounds (a while back I actually tweaked my back a bit during a warm-up set where I went too deep).

Do you guys have any cues to help you estimate when you should stop the descent?

[MBasic]

put your head in the proper position and tape yourself squatting with your phone.

Set your phone on a box, bench, chair, etc at about hip height . . . put a weight or kettlebell behind it to hold to upright. After each set (all warms-ups too), critique your own depth. You need to learn how it FEELS to hit depth, rather than look in the mirror.

yes, not instant feedback, but still feedback yes . . .

you learned to walk without a mirror


furthermore, I highbar squat and front squat quite a bit. In doing so, I'm looking more forward when I do these.
I cannot fucking stand looking at myself in the mirror, it throws everything off . . .
if I have to use a rack with a mirror, I either block the view with something, or face the other way (reverse my walk-out).
Maybe remove the mirror somehow to eliminate the temptation to look .

[hollismb]

Hi everyone,

New to SS and to the forum. I have a small issue with squats. I am used to look at the mirror to see how deep I am - with the low bar squat, I stop right when the upper end of the thigh is in line with the knee, from my point of view (this should be below parallel).

The problem is that this is making me hold the head up high. If I look to the floor (like Rip recommends), I don't have a very good idea when to stop. If I go too deep, my lower back rounds (a while back I actually tweaked my back a bit during a warm-up set where I went too deep). If you get your knees out enough, and control your descent so that you maintain tension in your hamstrings, AND you keep your back correctly locked in extension, then the combined tension from your hamstrings, adductors, and tight lower back will automatically stop you at the correct depth where the stretch reflex (rebound occurs). A few (or occasional) paused squats can help reinforce this correct bottom position.

Do you guys have any cues to help you estimate when you should stop the descent?

If going too deep causes your lower back to round (which is really you allowing your lower back to round, which lets you go too deep), then your first/best cue might be to 'don't let your back round', or something like that.

If you get your knees out correctly, maintain tension in your hamstrings during the descent, and keep your back in extension while doing so, the bottom of the squat will be the point at which you stop automatically due to the tension in the associated muscles. This is the point at which the stretch reflex (rebound) occurs at the bottom of the squat. Doing a few/occasional paused squats can help reinforce this bottom position, but you need to learn to feel it, not see it.

Step one: turn away from the mirror, so looking in it is no longer an option.

[scythe]

Thanks guys, I appreciate your help! Will try out your suggestions.

[scythe]

I avoided looking at the mirror at all, I think I got the same depth as usual. I recorded some videos. Sorry if the angle isn't great, third one is the better of them. Any critique, observations would be awesome!

https://youtu.be/0S-bb4n73u0
https://youtu.be/0CHQd7nV_Fs
https://youtu.be/qw3EBny9zpQ