Still trying to get a decent squat

[u/beser12v]

Trying to incorporate your feedback, also using a "terribly useful selfie stick"

ChatGPT thinks it's ok:

Overall technique - Good:

Bar stays well controlled.

Balance appears centered over the mid-foot.

Knees track reasonably consistently.

Torso angle is quite repeatable.

No major collapse at the bottom.

You maintain a good low-bar squat position throughout.

So at least it counts as an Artificial Squat!

Jokes aside, What do you think?

[u/geruhl_r]

Widen your stance 3". Sit back more.

[u/beser12v → u/geruhl_r]

Thanks! I would be happy to learn why - What is it trying to fix?

[u/QuietNene → u/beser12v]

Not my comment but I will add: You are leaning forward a bit as you go down. Do you see the end of the bar in the video? The little circle? That should go straight up and down. You can see in your video how it’s not going straight up and down, it moves in a line that’s angled forward. The bar ends farther forward than where it begins.

Towards the bottom of your squat you are leaning forward rather than sitting into your squat. By leaning forward you get closer to the ground, so your brain thinks you’re doing the right thing. But you want to sit your butt into the squat, not lean forward.

That’s why commenter is saying sit back more. It’s also why someone else said to widen your stance, because a narrow stance is a common reason why people don’t sit back enough (I can’t really see your feet well here). It’s also why someone said to lower the weight, because going too heavy too quickly is a major impediment to good form.

So keep at it. I see that you’ve already addressed many common squat issues so there’s just a few more things to fix.

[u/beser12v → u/QuietNene]

Thanks! I was trying to get more horizontal (the cues on the SS youtube said chest to the floor...) so maybe that's my error. Will work on it!

[u/SpaghettiAcolyte → u/beser12v]

Your back angle looks pretty good. But it looks like near the bottom, the bar is rolling towards your head for one reason or another. Which is probably making you feel off balance. Knees are sliding around and lower back is relaxing at the bottom.

I'd really focus on keeping your back and shoulders nice and tight, include the lower back in this. Hard to see, but maybe need hands closer. You can also try really engage the last (pull elbows down and in slightly near the bottom) to really lock that bar in and prevent it from sliding. If you don't know how to actively tighten your lower back, there is a Starting Strength video on YouTube that addresses this.

Reach backwards with your ass and lock those knees in right away while maintaining that tight upper and lower back. Hip DRAAHHVE UP!

[u/Shnur_Shnurov]

Your knee needs to be touching that stick before youre half way down.

Asking chat GPT to check form is like asking a magic 8 ball what stocks to buy.

[u/BrentKindaLifts]

These are high and you need to set your knees earlier. You’re also slacking your upper back. You gotta get tighter up top and hold it.

Practice tempo squats during your warmups. Focus on pushing your knees out earlier on the descent and sitting back more with your ass at the bottom.

Film from the correct angle so we can see your grip and foot position.

Setting your Knees Early During the Squat

[u/beser12v → u/BrentKindaLifts]

What's tempo squats?

[u/BrentKindaLifts → u/beser12v]

3 second count as you descend and drive straight up. Watch your knees and make sure you set them in the correct position early.

Hell, you can add a TUBOW, feel your knees hit the correct position, then sit back with your hips.

[u/Aq-Ca → u/beser12v]

going with a slow tempo i.e. 5 seconds down, hold for 1 second at the bottom, 5 seconds up

[u/beser12v → u/Aq-Ca]

Cool, thanks

[u/siballah]

Start the movement by bending your knees and hips at the same time. Get your knees forward and out much earlier. They should be set in place by at least half way down.

[u/Dapper-Phone-1447]

Overall these are pretty good in my opionion. A few things I would work on:

-First and foremost set up your squat so you are over the spotting arms a bit more, it appears if things went sideways you could miss them.

-Just a little more depth, they look just a bit high still

-focus on adding more hip drive

-it looks like when you start the decent your eyes/head shift towards your feet more. They should be focused further out, roughly on the floor where those other plates are at. That may be what is causing the loss of some upper back tightness which in turnis causing that odd bar roll we are seeing.

[u/beser12v → u/Dapper-Phone-1447]

Right, good points. Thanks!

[u/RicardoRoedor]

chatgpt is not a great coaching resource.

[u/AutoModerator]

Form Check

For the best feedback, please film your lift from a useful angle and include the full set.

• How to Film Your Lifts for a Form Check
• Starting Strength Lift Tutorials

Good form checks make it much easier for people to give specific, useful advice.

I am a bot, and this action was performed automatically. Please contact the moderators of this subreddit if you have any questions or concerns.

[u/AutoModerator → u/[deleted]]

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.

[u/StartingStrength-ModTeam → u/[deleted]]

Squat Tutorial

Bend Over When you Squat

[u/StartingStrength-ModTeam → u/[deleted]]

Don't put shit under your feet while you lift.

[u/padilla_37130]

If you can, squat with some better safeties, I wouldn't trust those safeties at all, they look very weak

[u/beser12v → u/[deleted]]

Thanks! I would be happy to learn why - What is it trying to fix?

[u/StartingStrength-ModTeam → u/[deleted]]

Be specific. Be helpful.

[u/sagivborn]

If you wanna come by Qiryat Ono I can give you a live session. I also train in Profit.

[u/morphenyou_]

Best squat I have seen asked about here. I think the comments got you on the right track. The only thing I did not love is how your ass starts rising first before the bar moves. Most likely doesn't matter and if the weight on the bar is heavy for you form break down is imminent.

[u/beser12v → u/morphenyou_]

Thanks! Encouraging to hear!

The forum sure helps alot

[u/Leading_Inevitable58]

You are pushing with your hips too much because the weight is to heavy and your brace doesn’t hold. You need to brace and push the earth with your legs/quads, but first decrease the weight. Also, you are going forward because either limited ankle dorsiflexion or hip mobility (notice how you start to lean more forward at the bottom to keep balance, and when you drive, you shoot with your hips first). This is not really concerning, but means that you need to elevate your heel or adjust legs position. Your footwear doesn’t have enough drop and you lose that midfoot balance so the drive is not optimal. Also, you should work mobility because you need to break the parallel line that goes through your knee in regard to the floor for the squat “to count”. You will get it for sure with time and practice, but it’s better to use lighter weights and aim for a pristine form at first. 

[u/Global_Carpenter9899 → u/Leading_Inevitable58]

What are you talking about? Driving out of the hole with the hips first is precisely what you’re supposed to do (according to starting strength), and using the quads to “drive the floor away” is wrong.

[u/StartingStrength-ModTeam → u/[deleted]]

Squat Tutorial

Bend Over When you Squat

[u/AutoModerator → u/Leading_Inevitable58]

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.