Squat form check

[mikeyj]

Hello everyone. I have been low bar squatting for a few months now but recently they have been feeling off. I think I may be suffering from form creep. Also I think the bar is not in the correct position, however I do feel the shelf that it should be resting on.

Here are two sets from this morning's workout: 270#

YouTube (set 1)

YouTube (set 3)

Any recommendations or critiques are welcome.

[Jeff Illingworth]

These are pretty loose and sloppy, especially as you get into the bottom. Get tighter (a belt will help) and slow your descent a little so that you don't bounce your hamstrings into the back of your calves (see how your knees get knocked forward in the first set?). I also think you've got your wrists bent under the bar - get them straighter so that you're almost pulling the bar down into your back as opposed to holding it up with your arms.

[Dillon Spencer]

It's a bit hard to tell with the lighting in the second video, but the bar looks high to me. Your knees are also collapsing inwards quite a bit on the way back up. Your stance looks a bit wide. Try narrowing it a bit and see if that helps you keep your knees shoved out.

[mikeyj]

These are pretty loose and sloppy, especially as you get into the bottom. Get tighter (a belt will help) and slow your descent a little so that you don't bounce your hamstrings into the back of your calves (see how your knees get knocked forward in the first set?). I also think you've got your wrists bent under the bar - get them straighter so that you're almost pulling the bar down into your back as opposed to holding it up with your arms.

Thank you I will look into buying a belt and tightening everything. Would taking a wider grip on the bar facilitate the low bar position?

[mikeyj]

The bar feels high to me as well, but if I place it any lower there is nothing for it to rest on.

[Jeff Illingworth]

A wider grip might help. Can you get a video from the rear 45 degree angle? Ideally one where the light isn't in front of you?

[Bekah Cygan]

Hey there!

Thanks for submitting your form check.

I see a couple of issues that could be slowing your progress putting weight on the bar.

1) Stance- You are taking too wide of a stance for your build. This stance is making it difficult for your to get your knees out and keep your knees out and it is cutting off your depth a bit. Narrow your stance by about 2 inches on each foot. Keep the same toe out angle- just bring the stance in.
2) Bar Placement- You definitely have the bar too high on your back. Remember that the bar should be placed- UNDER the spine of the scapula, not over it. The shelve that the bar rests on is made of the meat of your upper back muscles. Right now you are over it and trying to rest the bar on your traps.

Spine of Scapula.jpg

Here is a video I made- describing how you can better put the bar on your back. If you find you have a difficult time getting into this position- you may need to stretch.
YouTube

3) Keep your back tight! - Getting the bar in the right place is a start- but you also need to get your back into proper extension.
Here is a great article on the subject from our archives:

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

I would also recommend holding off on using a belt until you are sure you are keeping your back in very good extension. Take some weight off the bar if you have to. It is difficult to learn to keep your upper back tight if the weight is already heavy for you. Learn how to do it well and THEN add the belt.

Keep up the good work!

[mikeyj]

Hey there!

Thanks for submitting your form check.

I see a couple of issues that could be slowing your progress putting weight on the bar.

1) Stance- You are taking too wide of a stance for your build. This stance is making it difficult for your to get your knees out and keep your knees out and it is cutting off your depth a bit. Narrow your stance by about 2 inches on each foot. Keep the same toe out angle- just bring the stance in.
2) Bar Placement- You definitely have the bar too high on your back. Remember that the bar should be placed- UNDER the spine of the scapula, not over it. The shelve that the bar rests on is made of the meat of your upper back muscles. Right now you are over it and trying to rest the bar on your traps.

Spine of Scapula.jpg

Here is a video I made- describing how you can better put the bar on your back. If you find you have a difficult time getting into this position- you may need to stretch.
YouTube

3) Keep your back tight! - Getting the bar in the right place is a start- but you also need to get your back into proper extension.
Here is a great article on the subject from our archives:

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

I would also recommend holding off on using a belt until you are sure you are keeping your back in very good extension. Take some weight off the bar if you have to. It is difficult to learn to keep your upper back tight if the weight is already heavy for you. Learn how to do it well and THEN add the belt.

Keep up the good work!

Thank you very much. I will work on my shoulder mobility as well as thoracic extension under the bar, hopefully this will help with my position. Do you believe a deload is in order?