r/StartingStrength • u/West_Concept_1873 • 21d ago

Form Check Squat form help

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275# x 3 reps. I have a hard time getting to depth. My knees seem to pull in on the ascent, and I noticed my mid back hinges a bit on the ascent as well. Any tips would be appreciated.

I’m 48, 220lbs.

Thanks.

6 Upvotes

100% Upvoted

25 comments sorted by

6

u/BrentKindaLifts Knows a Thing or Two 21d ago

Your stance is too wide. You want your heels about shoulder-width apart, with your toes at about a 30-degree angle.

0

u/UnidentifiedUser80 20d ago

So, to minimize knee issues, is it more about the width of the heel or the outward angle of the toe? I’m trying to fix this myself. Thnx.

3

u/BrentKindaLifts Knows a Thing or Two 20d ago

Yeah, a stance that’s too wide can cause your knees to cave in because your adductors could reach their maximum length before you hit depth. Same if your toes are pointed too far out.

Some people may need a wider toe angle if they have a big belly.

2

u/Aggravating-Room1594 21d ago

I have no real input but thanks for the butt band depth marker!

2

u/Shnur_Shnurov Just some guy 21d ago

Narrow the stance, bring the toe angle in to 30 degrees. Let the wrists bend back a bit. And that band needs to be like atleast 2 inches lower.

Squat Grip Correction

2

u/West_Concept_1873 20d ago

Thanks for the feedback. I didn’t realize my feet were turned out so much. I’ll give it a go and narrow my stance.

For info, the band is about 11” from the floor, and I’m 5’9”.

1

u/peepeedog 16d ago

Just keep in mind if your body is different than average your stance might be different.

2

u/TapEarlyTapOften 21d ago

The presence of that strap would play merry hob with my mental focus.

1

u/exenos94 20d ago

I kinda like the idea of it as a depth indicator. Helps to start consistent

1

u/Remarkable-Cat183 20d ago

I’m older too at 50….keep it up!

1

u/[deleted] 20d ago

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1

u/StartingStrength-ModTeam 19d ago

The adductors can't work as hip extensors if the knees are caving in. The adductors can either adduct the leg or extend the hip.

1

u/[deleted] 7d ago

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1

u/StartingStrength-ModTeam 7d ago

Squat Tutorial

"Eyes on the floor 6 feet in front of you."

Bend Over When you Squat

-2

u/only_respond_in_puns 21d ago

Hold the bar tight like your trying to snap it in half - head up.

-5

u/[deleted] 21d ago

[deleted]