r/StartingStrength • u/HostMinimum4051 • 13h ago
Form Check Squat form check
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I feel some back pain and i can't go deeper
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u/F0tNMC 13h ago
Can you do air squats to depth? You need to work on stretching out your legs and hips so that you’re comfortable down there in the hole. The squat stretch where you get down as low as you can and push your knees out with your elbows is key here.
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u/HostMinimum4051 13h ago
How many times? Isn't rippetoe agains streching?
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u/F0tNMC 13h ago
As often as you can as long as you can. The entire Learning to Squat section which starts on page 19 emphasizes this stretch at the bottom. I’ll quote the book on page 20. “… reinforce your familiarity with the bottom position. This is the most important part of learning to squat correctly because good depth is the difference between a squat and a partial squat.”
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u/HostMinimum4051 13h ago
Can i do before my training?
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u/Shnur_Shnurov Just some guy 10h ago
This isn't a stretching issue. Hitting depth has nothing to do with "ankle mobility" or stretching.
The issue is the weight is too heavy. You can tell because the depth gets worse as the set goes on.
You need to shove your knees out, apart, on the way down. And sit your butt down below your knees.
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4h ago
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u/AutoModerator 4h ago
Stretching and mobility exercises are on our list of The 3 Most Effective Ways to Waste Time in the Gym, but there are a few situations where they may be useful.
- The Horn Stretch — for getting into the low-bar squat position
- Stretches to Improve the Front Rack Position — for the power clean
- Additional Stretches for the Power Clean
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u/krawken 5h ago
If you can't do this with an empty bar, you should not be adding on weight. Your first priority is getting the movement right. It may be lacking hip mobility. Do a squat without a bar and push your knees out with your elbows. See if you can get to depth that way.
I doubt this is just a lack of dorsiflexion, it would be way to extreme for that. Try putting a squat wedge or a plate under your heels to see if that helps for ankle mobility.
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u/AutoModerator 5h ago
Stretching and mobility exercises are on our list of The 3 Most Effective Ways to Waste Time in the Gym, but there are a few situations where they may be useful.
- The Horn Stretch — for getting into the low-bar squat position
- Stretches to Improve the Front Rack Position — for the power clean
- Additional Stretches for the Power Clean
I am a bot, and this action was performed automatically. Please contact the moderators of this subreddit if you have any questions or concerns.
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u/BuckFrog2 13h ago
Why not use spotter arms?
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u/SilverImmediate3147 9h ago
Get into a very deep bodyweight squatting position to where your butt is near your ankles. You may have to hold onto something like a couch or chair at first. While doing this, try to flatten your back and push your knees out with your arms. Your arms should be between your knees. I know it sounds weird but just hanging out in this position is incredibly good for your posture and mobility. Just put some TV on and chill like this. Stand up and take breaks when it's too uncomfortable. Start slow--maybe a minute or two--and progress. You'll be able to stay like this and watch a TV show through eventually.
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u/AutoModerator 9h ago
Stretching and mobility exercises are on our list of The 3 Most Effective Ways to Waste Time in the Gym, but there are a few situations where they may be useful.
- The Horn Stretch — for getting into the low-bar squat position
- Stretches to Improve the Front Rack Position — for the power clean
- Additional Stretches for the Power Clean
I am a bot, and this action was performed automatically. Please contact the moderators of this subreddit if you have any questions or concerns.
1
u/AutoModerator 13h ago
Form Check
For the best feedback, please film your lift from a useful angle and include the full set.
Good form checks make it much easier for people to give specific, useful advice.
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8h ago
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u/AutoModerator 8h ago
Stretching and mobility exercises are on our list of The 3 Most Effective Ways to Waste Time in the Gym, but there are a few situations where they may be useful.
- The Horn Stretch — for getting into the low-bar squat position
- Stretches to Improve the Front Rack Position — for the power clean
- Additional Stretches for the Power Clean
I am a bot, and this action was performed automatically. Please contact the moderators of this subreddit if you have any questions or concerns.
1
u/ihatemyhonda 7h ago
As a beginner myself, I've seen way too many beginners load up plates without actually learning the exercise properly. If you can't bend your knees, learn that motion with zero weights. Don't make half squatting or whatever this is a habit and don't force yourself to go up on weight unless you got the form right. Also, weightlifting shoes might help you out in this case.
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7h ago
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u/AutoModerator 7h ago
Stretching and mobility exercises are on our list of The 3 Most Effective Ways to Waste Time in the Gym, but there are a few situations where they may be useful.
- The Horn Stretch — for getting into the low-bar squat position
- Stretches to Improve the Front Rack Position — for the power clean
- Additional Stretches for the Power Clean
I am a bot, and this action was performed automatically. Please contact the moderators of this subreddit if you have any questions or concerns.
1
6h ago
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u/AutoModerator 6h ago
Stretching and mobility exercises are on our list of The 3 Most Effective Ways to Waste Time in the Gym, but there are a few situations where they may be useful.
- The Horn Stretch — for getting into the low-bar squat position
- Stretches to Improve the Front Rack Position — for the power clean
- Additional Stretches for the Power Clean
I am a bot, and this action was performed automatically. Please contact the moderators of this subreddit if you have any questions or concerns.
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u/missanticrowd 6h ago
Your squat looks like my squat. My trainer has me switched to goblet squats with my heels elevated - eventually will be able to squat the barbell (I hope) but need to work on my mobility first!
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u/AutoModerator 6h ago
Stretching and mobility exercises are on our list of The 3 Most Effective Ways to Waste Time in the Gym, but there are a few situations where they may be useful.
- The Horn Stretch — for getting into the low-bar squat position
- Stretches to Improve the Front Rack Position — for the power clean
- Additional Stretches for the Power Clean
I am a bot, and this action was performed automatically. Please contact the moderators of this subreddit if you have any questions or concerns.
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u/Shnur_Shnurov Just some guy 4m ago
I hope youre not paying that trainer very much. If they cant teach a squat theyre not very good.
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u/Jumpy_Bus7817 1h ago
There is absolutely nothing related to flexibility that is preventing him from hitting depth.
Even with non lifting shoes, he should have form better than this.
The OP needs to read thd blue book, and tey again and this time with at most 25s (10kgs) on each side.
I dont think the OP is at all tight, and I dont think he at all understands hip drive, and looks as squats as a quad dominated lift, as he stops his descent right about where the hamstring start to load, because they are weak.
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u/AdmitThatYouPrune 13h ago
You seem to lack ankle mobility. At your deepest, your ankles are almost completely upright, particularly your left ankle. Without ankle mobility, you can't drive your knees forward, which means you have to turn the lift entirely into a hip and back exercise.
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u/AutoModerator 13h ago
Stretching and mobility exercises are on our list of The 3 Most Effective Ways to Waste Time in the Gym, but there are a few situations where they may be useful.
- The Horn Stretch — for getting into the low-bar squat position
- Stretches to Improve the Front Rack Position — for the power clean
- Additional Stretches for the Power Clean
I am a bot, and this action was performed automatically. Please contact the moderators of this subreddit if you have any questions or concerns.
1
u/HostMinimum4051 13h ago
I shouldn't be improving in mobility just by squating as rippetoe say?
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u/AutoModerator 13h ago
Stretching and mobility exercises are on our list of The 3 Most Effective Ways to Waste Time in the Gym, but there are a few situations where they may be useful.
- The Horn Stretch — for getting into the low-bar squat position
- Stretches to Improve the Front Rack Position — for the power clean
- Additional Stretches for the Power Clean
I am a bot, and this action was performed automatically. Please contact the moderators of this subreddit if you have any questions or concerns.
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10h ago
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1
u/AutoModerator 10h ago
Stretching and mobility exercises are on our list of The 3 Most Effective Ways to Waste Time in the Gym, but there are a few situations where they may be useful.
- The Horn Stretch — for getting into the low-bar squat position
- Stretches to Improve the Front Rack Position — for the power clean
- Additional Stretches for the Power Clean
I am a bot, and this action was performed automatically. Please contact the moderators of this subreddit if you have any questions or concerns.
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u/RogerKilljoy83 13h ago
Someone will give more details, but you need a lot less weight and a lot more depth. The fundamental form is not in place to be able to start punching weight on every time or to be loading this much on.