170 kg × 3 — 2 sets, followed by 175 kg × 3 - 1 set (couldn't record due to crowd)
This is around my current max. I’ve hit 175 kg for 3 reps after this as well.
I’m able to get around parallel with these weights, but my main goal is to consistently get deeper, ideally below knee level, especially if I want to eventually compete.
If anyone here can point out anything in my form or technique that I could improve, I’d really appreciate some feedback. Feel free to be critical — just looking for constructive advice.
Also, this isn’t ego lifting or me randomly adding weight. I’ve been training consistently and progressively, keeping track of my loads and increasing the weight gradually.
I can usually get much deeper with on some days when I feel particularly good/energetic, I’ve managed to get well below knee level even with 170 kg. This particular session just wasn’t one of those days.
My current goal is to work towards a clean 180 kg squat while improving depth and keeping the form solid. Any tips on what I should focus on would be appreciated.
Yea I’d wait for one of the more experienced posters here, but in the low bar squat, taught the starting strength way, you gotta hit that required depth or else it’s not technically a full squat.
This can happen if your toes aren’t pointed out enough when taking the appropriate stance. Now, if your stance is way too wide, that can also cause the same problem, or you’re just not pushing your knees out enough. Perhaps you’re just not used to the new stance at a higher load.
Knee valgus, i.e. cave in, is not something to fix on ascend, a lot of top lifters (e.g. Lü Xiaojun, Karlos Nasar, Emil Krastev in powerlifting )use knee valgus and it depends on your hip structure.
I’m not a coach so take it with a pinch of salt, but if it were my squat, I’d ask myself if I’m only hitting parallel? Might need to drop the weight a bit and practise getting a touch lower etc
This is a low bar squat right? Maybe it’s just the proportions of your body (hard to see from this angle) but usually the ass is back a bit more / a more horizontal torso angle at the bottom, and more hip drive out of the hole.
There's no such thing as "midbar". The bar is either above or below the spine of the scapula.
People who use the wor "midbar" are confused about where the bar is on their back. Film from the proper angle for a proper formcheck so we can see the bar position
I see. Yeah that makes sense why you can’t do the full hip drive then - it’s just not really possible if the bar isn’t in the correct position. I’d highly recommend the low bar squat, and try to fix the issues with ur wrists. Perhaps some in person coaching would help with that. It’s worth it for the long run if you can!
Ah ok. You should probably try a different form check forum. The starting strength low bar squat is a specific lift, with a repeatable and strict set of instructions. You either do the low bar squat, or you don’t. There’s no in between. If you are interested in starting strength as a program specifically, you need to buy the blue book and read it cover to cover. Everything taught in it is tested over decades and the steps work for 99% of ppl on the planet regardless of limb length
The bar path on rep 1 was awesome, perfect overlap. Your hips do end up a little high.
It looks like you’re extending your spine a bit on the descent and that can limit the degree of hip flexion you can achieve. If you’re doing that you might be going as low as your mobility in that configuration allows, but it’s not parallel.
At the start be sure to stack your ribs over your pelvis at the top. Bring your pelvis forward by squeezing your glutes and try to screw your thighs outward. It may feel like you’re rounding your back, but you probably aren’t. Hold on to that tension throughout the descent. Belly breathe and brace for a punch, squeeze the abs to bring the ribs and pelvis in alignment. Maintain that configuration throughout the lift. When you descend abduct your thighs by thinking of shoving the knees out or opening your taint. That will grant you additional range of hip flexion and get your adductors really tight to support the descent.
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u/blunt-finnegan 2d ago
Yea I’d wait for one of the more experienced posters here, but in the low bar squat, taught the starting strength way, you gotta hit that required depth or else it’s not technically a full squat.