Squat form check, unsure if deep enough

[Isaac Tian]

Hey Coaches,

I'm moving my way up to my first 3 plate squat but I'm a little unclear bout whether my squat is at proper depth. I have tried squatting lower than this and it really feels like I have to loosen my hips or my back to achieve any extra depth, but watching Alan Thrall and Austin Baraki on youtube they seem to both squat lower than I do. Can I get an evaluation of my form? Thanks.

This is 285 on my 3rd set of 5.

YouTube

[Karl Schudt]

Hi Isaac,

You're technically at depth, in that the hip crease is just below the top of your patella. But you are sliding your knees forward all the way down. We'd like you to get your knees set about 1/3 of the way down, as far forward as they need to go. You are holding them back. Let them go out and forward earlier.

I usually cue this with a jump. Without thinking about it too much, just take your squat stance and jump, like you are trying to escape zombies. Now, pay attention to how your parts moved when you dropped down at the beginning of the jump. Hips, knees, and chest all moved at the same time. I bet your knees moved forward sooner in the jump than they do in your squats. Let's try to replicate the beginning of the jump at the beginning of the squat.

[Isaac Tian]

Thanks Karl. Is my position at the bottom correct or do the knees need to come forward more there too?

[Karl Schudt]

I think you are pretty close to good, if you can get your knees moving sooner. You appear to have short femurs.

[Isaac Tian]

I just came back from a squat day. I did 15 reps in some odd combinations of 4s 2s and 3s. I feel far more stable and natural at lower weights using the jumping cue but it made my PR sets incredibly hard because it feels like I end up a lot more upright than I'm used. My hip drive feels weaker because my chest is higher. Is this a correct sensation that I just need to work through?

[Karl Schudt]

I'd need to see them.

Why are you doing 4s, 2s, and 3s?

Nipples down, knees out, hips go back. All three have to happen at the same time.

[Isaac Tian]

I had 285 3x5 last time but I did not succeed at 290 for a set of 5 this time. I’ll get back to you when I have a video next time.

[Isaac Tian]

Hey Karl

I have a video for you this week. I had to go down quite a bit because I could not hit my PR with changed form.

This is 275 x 5, I'm really thinking about bending the knees and it feels rather different but not necessarily bad
YouTube

Here's heavier at my previous PR of 290, only can do 3. Feels much less stable.

YouTube

Thanks