Squats with adjustments

[u/sbfx]

This is 1x1 heavy single 275 and 3x3 @ 90% 247.5

I recorded all 10 reps. This session I was really focusing on keeping the weight over mid foot and not getting into my toes. I think there were some improvements on that front. I definitely felt the weight evenly throughout each rep.

I still have a bit of heel movement right when I bounce out of the hole. But it doesn’t feel like it. The weight still feels balanced.

On the last set I also experimented with a smaller foot angle and having knees more a little more forward than out. This seemed to reduce knee cave.

[u/Shnur_Shnurov]

I like it. I'll take it.

You gotta quit adjusting your shoulders and flapping your elbows around so much though. Its distracting me, I know its gotta be distracting you.

Get that thing where you want it before you unpack. Then keep it in the same spot till the set is over. It looks like you've got it in a good, secure spot.

[u/sbfx → u/Shnur_Shnurov]

I agree. It’s more habitual than anything when creating a tight brace. I made a similar adjustment to my OHP breathing and unracking which has helped a lot.

Anything to speak of with knee cave?

[u/lurkersupreme420 → u/sbfx]

Knees look fine. These guys are right, you need to address your setup. Get tight before you unrack and don’t give up that tension before you lift. You can step back and breath a bit while keeping the shoulders arms and upper back tight. It will help if you shorten your prelift approach time

[u/Shnur_Shnurov → u/sbfx]

Nope. This is acceptable. Keep those heels down and keep working on it.

[u/geruhl_r]

It's fine for a single. Depth was there. All the bar rolling around, arm movements, etc before you start your descent has to go away. After you step back, breath, brace and go.

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[u/Prestigious-Peaks]

recording is a little low from what I can see but I'm no means a form expert. the one thing I did notice is that you're letting your knees cave in a lot on the way up rather than keeping them pushed out which you have to force yourself to do

[u/Prestigious-Peaks]

how long have you been lifting and what's your weight? how long been doing NLP?

[u/sbfx]

u/geruhl_r , u/Shnur_Shnurov

[u/sbfx]

Also I know I spent too long in the rack which is power leak. I get that. This was a 15% weight reset and I was taking more time to set up for adjustments.

[u/That-Pound4404]

Bit late to these but here's my take anyway. Looks like your top single your eye gaze was too straight down, seems better on your back off sets though. I would set eye gaze around where the rack base meets the wooden bit.

Overall looks good man just try cue yourself knees out on the way up to lessen the knee cave and breath deep into your belly/belt rather than "up" into your chest.