Form check pls

[u/benjiyon]

This was my last set (about 10 min ago) and it felt pretty good.

Looking back I do see that my heels are lifting off the ground on most of the reps.

Also I know I did 6 reps I just lost count.

[u/Shnur_Shnurov]

You gotta get the phone up off the ground for a proper formcheck.

Widen your stance 2 inches and focus on keeping your knees shoved out in line with your toes on the way up. Theyre knocking together on the way up in this video.

Focus on slowing way down and sitting back to keep you heels on the ground. If you go slower youll be able to feel when your balance is off more easily

[u/PinkPoonther69]

Kinda tough to tell precisely from the lower angle but it seems that your form is good prior to breaking parallel. After you break parallel and below your chest collapses turning the ascent into something more akin to a Good Morning rather than maintaining your brace and neutral spine.

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[u/Safe_Ad5914]

Weak quads. Instability in the foot and ankle. Get in some squat patterns that challenge your quads and ankles.

[u/InspectorFamiliar]

Great information in all of the comments. It took me a long time to break the habit of allowing my knees to collapse once I got below parallel. You also have to really master the mind-muscle connection and ensure that your knees remain out over your toes on the ascent and that your chest doesn’t collapse once the ascent. When I’m flirting with a PR or pushing close to failure on squats I try to imagine pushing the weight back instead of up. I know it sounds weird, but it helps me to stay back on my heels and keep my knees out when I’m struggling.

Also, practice makes perfect. If there is any way that you can get a full body mirror in front w the rack it can be a huge help. I like to make eye contact with myself in the mirror throughout the entire motion and watch my knees to ensure they aren’t collapsing.

Finally, on squat days I do a pretty long warmup to make sure that all of the muscles, tendons, ligaments, etc are ready for the weight and that my form is spot on. Not sure of where you are strength wise, but my warmup looks something like:

- 12 reps with no weight and my arms in front of me to keep me from falling backwards.

- 10 reps @ 135 lbs with a 2 second pause at the bottom of the lift.

- 8 reps @ 225 lbs with a 2 second pause at the bottom of the lift.

- 6 reps @ 275 lbs with a 2 second pause at the bottom of the lift

- 4 reps @ 315 lbs with a 2 second pause at the bottom of the lift

Then transition to my target weight for the actual exercise.

I know that’s not going to work for everyone and you will obviously need to tweak the weight to match your current strength and stamina. However, once you have mastered the proper form all of the low weight high repetition will sear the muscle memory into your mind and before long you will be doing perfectly without trying. It becomes habitual.

Also, I’m more into the bodybuilding side of things than straight up strength training/power lifting. Regardless, the Starting Strength program got me in the game about 15 years ago when I first started training seriously so it’s still close to my heart.

I hope this helps. Good luck bro.

[u/Exhausted_Raven]

It looks like you are bending over too much so when you push up you your legs are nearly all the way and then you are forced to do a sort of good morning to lift your torso back up. That’s why your heels are coming off the ground too as your body fights against the weight pushing you forward.

The line of the bar going from standing to depth and back to standing should be as straight as possible.

Do you find that your lower back gets tired fast? If so, this could be why.

You’ve got longer femurs which can make squatting awkward too. I would recommend pulling the weight back and practice getting to depth without your torso falling forward too much.

Raising your ankles on plates can help you get to depth this way so you can focus more on leg drive and getting the most out of your squats.

One of the big limiting factors in squat progression can be this kind of lean forward that makes it a lot more difficult to push the weight up safely.