Squat - Form check

[Miro Daros]

Hi!

Here´s my squat after a long deload period because of elbow issues on the grip.



Is my form perfect? That was a last set of a heavy one...

Thank you guys!

[Kyle Stevens]

Difficult to see the details on your grip if you're looking for help on those. Perhaps a better trained eye can help you from this angle.

Lean over more sooner. Chest to the floor.

Otherwise I see a nice looking squat here.

[Pete Troupos]

Narrow your stance a little and shove your knees out so they track in line with the feet.
Reach back more with your hips and get your chest at the ground sooner. Don't be in a rush to lift the chest on the way up.
Filming from more of an angle next time will show us more.

[Miro Daros]

Thanks Kyle and Pete for the feedback!

I tried narrowing my stance in yesterday´s session, and read your words three times, then tried thinking about them during the set, but when I saw the videos I did not see much change.

I´m really not sure if I can do the modifications suggested, I don´t know where to start: Would a TUBOW help?

Here´s the second set:



And here´s the last set:



I´m also looking for a grip that hurts less, cause both hurts

[Byron Johnston]

Hi Miro,

The grip & Elbows are more visible from these new videos you made.
Try to stick with video 1 - thumbs on top if you can and wrists straight.

Try to work on sliding your hands inwards, closer to shoulders and keep your chest up throughout the set. Note the chest up is to set your upper back solidly, you will still lean over as previously instructed by Pete.
Have a look at this article by Nick D

In addition to fixing your setup position it may be worth adding some elbow compression cuffs, I use and have found these to be helpful with this as a finishing touch after addressing the grip/shelf position for the bar.

[Satch12879]

Get your chest up; see here:

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This will help the grip, because you arms are still doing a lot of the work.

[Pete Troupos]

Top video the reps look right at parallel.
Now lift your chest before each rep to get your back in extension and go deeper.

[Miro Daros]

Byron Johnston, my squat grip has been a nightmare for me, I´ll try to improve mobility to get hands closer to body to see if it stops hurting so much from time to time. Thanks.

Satch12879, dude, I tryed that and that hurt even more, I don´t think everyone should get the back that straight during squats.

Thanks Pete, I´ll work on that as soon as I get back to low bar squating, for now I´ll keep doing high bar while I work on shoulder/arm mobility.