Squat Form Check - weight shifting out of the hole

[Tank50]

Hey Guys,

I’d love a little feedback on my squat form here. I’ve been trying to work out some kinks, but I’m having a hard time identifying exactly what I’m doing wrong.

I had noticed my bar path is wobbly at times, often shifting forward out of the hole, then shifting back. I had worked up to 355, but I noticed I was breaking at the hips first, so my knees were having to catch up at the bottom, which I believe was causing the forward shift. Below is the video for reference.

Squat 355- side view
Squat- 355 - YouTube


To work on this I dropped weight a bit and am trying to make sure I am breaking knees and hips together and pushing my knees out. I am observing that I still see and feel the bar shifting slightly forward out of the hole, but I’m not sure what is causing it. I’m very consciously shoving knees out and trying to make sure I maintain my back angle out of the bottom, but it’s still happening. It seems to get worse as the reps process. I do think it’s better than it was, but I figured sone if you guys might be able to identify if it’s something I’m doing on the descent or as I begin to come up. It’s frustrating because I know it’s not as efficient as it could be and it’s costing me progress. Thanks in advance for your feedback. Here are my latest sets.

Squat Set 1- 325- rear quarter

Squat Set 1 -325- Rear Quarter - YouTube

Squat Set 2- 325- side view

Squat Set 2- 325- Side View - YouTube

Squat Set 3- 325- rear quarter

Squat Set 3- 325- Rear Quarter - YouTube

If helpful here is a front view from my last session

Squat -320 - Front View - YouTube

[heinz83]

The bar is too low on your back.

[Tank50]

Thanks for the feedback. I don’t feel it slipping at all so it’s interesting that you say that.

Would that contribute to the weight shift forward out if the bottom or is that a seperate issue?

[Tank50]

Here are sets from today. I put the bar a bit higher. I think that obviously put my torso slightly more vertical. I still struggled with the bar shiftibg forward at the bottom, especially later in sets. Does anyone have any insights on that? Thanks guys.

Set 1- Rear Quarter
Squat Set 1- 330lbs - YouTube

Set 2-Rear Quarter
Squat Set 2-315 lbs - YouTube

Set 3- Side View
https://youtu.be/sElDZiqkqvo?si=fjjGwa83v8qsP8tB

[BareSteel]

I had worked up to 355, but I noticed I was breaking at the hips first, so my knees were having to catch up at the bottom, which I believe was causing the forward shift.

Good observation and good move taking some weight off the bar to re-learn this. You've improved, but continue to think about setting the knees (for the reasons you described). Unfortunately the plates obscure our view of your knees at the bottom position where it would be nice to know what your knees are doing.

Maybe try a stance just a tiny bit narrower. It looks from the front view that your knees keep caving in despite your efforts. I'd also say to tighten up the way you're carrying the bar. Wrists look loose. Make that nice shelf and give it another go. Maybe make a small reset in weight to help yourself learn these new cues.

[heinz83]

You have to keep the bar over mid foot. If the weight is behind mid foot then your body will correct it on the way up by shifting forward.

[Mark Rippetoe]

Here are sets from today. I put the bar a bit higher. I think that obviously put my torso slightly more vertical. I still struggled with the bar shiftibg forward at the bottom, especially later in sets. Does anyone have any insights on that? Thanks guys.

Set 1- Rear Quarter
Squat Set 1- 330lbs - YouTube

Set 2-Rear Quarter
Squat Set 2-315 lbs - YouTube

Set 3- Side View
https://youtu.be/sElDZiqkqvo?si=fjjGwa83v8qsP8tB

These look pretty good, except for the soft knees at the bottom.

[Tank50]

Coach Rip,

Thank you for taking the time to take a look. I assume by “soft knees” you are referring to the bit of knee cave that Baresteel was referring to? Would this be the cause of the bar shifting forward somewhat out of the bottom? Is this a big concern or am I making it into too big of a deal?

Baresteel,
I did try a slightly narrower stance on Saturday. It felt (and I think looked terrible) but I will keep trying to adjust it.

Heinz,
I understand what you are saying about the bar shifting forward at the bottom if it is too far back, but I’m struggling to figure out why it’s too far back. Am I not leaned over enough? Putting the bar a bit higher like you suggested makes me feel very vertical, but I obviously was having it shifting forward even when the bar was lower.

I will continue to try and implement all of you guys’ suggest above. Thank you for your time.

[heinz83]

All of your problems were apparent in the first 'front view' video - your bar placement, stance width, and knees caving in. It would be helpful to see another front or rear view to see how much you have corrected these.

Rip, please correct me if I am off base here.

"Soft knees" means your knees are sliding forward because you are not shoving them out sideways hard enough. Remember the "learning to squat" exercise in the Blue Book? Do a squat without the bar and with your hands in a praying position, use your elbows to shove your knees out. Adjust your stance as needed. Get your belly between your thighs. Spend some time in that position and get a feel for it. You might even want to pause at the bottom of your warmup reps to make sure you're still getting it right.

And as far as your bar placement - it needs to be on the shelf of bunched muscle created by pinching your shoulder blades together. Tucked in between that shelf and the acromion process (the bony peak on top of your scapula where it meets the clavicle) is the most secure spot. This also helps you get the right back angle. Too high requires a vertical torso. Too low, I guess requires you to bend over more, but mostly just makes the bar and body shift forward (and could lead to some really bad tendonitis, since you are securing the bar with your arms more than your back).

PS - I am not a coach - this is just my two cents based on limited observation and experience. Don't hesitate to hire a coach, even for one session just to clean up your form.

[Tank50]

Heinz,

Coach or not, I appreciate your thoughtful response. I am continuing to try to make adjustments. My knees are still “caving” somewhat, so I will still continue to adjust my stance. I have adjusted the bar on my back, but that has been a tough adjustment…at times it is starting to roll up my back, and I feel myself lifting my head/neck to try to keep it in place. Below are my sets from a few days ago. I feel like they are actually worse than before, but I guess they just didn’t feel right with the adjustments I’m trying to make. I will keep working on them. I am going to try to attend a squat/deadlift camp the next one that is held in Atlanta or somewhere else within driving distance of me in Chattanooga.

Set 1
https://youtu.be/Ffaq2aYFI2E?si=0DN8gicJyxZZwrya

Set 2
Squat Set 2-315lbs - YouTube

Set 3
https://youtu.be/u7ddoKc9Zjw?si=FTZgPl3DVQkelehY

I will try to take a front or back video of my next sets.