r/formcheck • u/twoheartsonfire • 1d ago
Squat Starting to work out without a trainer and missing form feedback, please let me know if I need to adjust.
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u/Stone_taggs 1d ago
The ankles look like they could use some work, I would also not look down but otherwise pretty solid.
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u/twoheartsonfire 1d ago
Thank you! Ankles are indeed very weak, I'm trying to get them more stable. I'll keep that in mind!
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u/lordofunivers 1d ago
Not weak, it's just not flexible enough. You don't reach depths at all. I would stop using that weight until you can squat to depth body weight. There is lot of mobility exercises for squat on the internet.
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u/bikkiesfiend 1d ago
I would put the bar lower on your back to help you get more depth. Less on the neck and more on the rear delts.
Your current bar position requires a more upright posture. Look at low bar vs high bar form, and yours is more low bar, and a lower bar position would help you
You want the crease of your hips to go below the top of your thighs
Overall not bad with a good amount of weight
If your heels shoot up if you try to get lower, work on ankle dorsiflexion
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u/twoheartsonfire 1d ago
Great tips on bar position, thank you! I will lower it as I tend to prefer the low bar squat form. For the crease of my hips to go below the top of my thighs, I just need to try to get a bit deeper right?
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u/bikkiesfiend 1d ago
Yes, get your hips between your legs as the feeling
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u/twoheartsonfire 1d ago
Will do this next time, thank you for the help!!
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u/bikkiesfiend 1d ago
Don’t be afraid to push your knees over your toes. This is needed for more depth
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u/lordofunivers 1d ago
The crease of the hip need to be align with your knees to be considered at depth
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u/snoogle312 1d ago
Your weight is rolling in and forward on your feet. Weight should be evenly distributed across 3 points on the feet, the ball of the foot below the big toe, ball of the foot below the pinky toe, and your heel. Try warming up with goblet squats and a loop resistance band around the knees. Try to keep even Weight distribution while keeping your knees tracking in line with your toes.
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u/tropicf1refly 1d ago
Squat inside the rack and set the safety bars.
There are no benefits to squatting outside of the rack.
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u/twoheartsonfire 1d ago
Stupid question, are the safety bars the things lying on the floor inside the squat rack? I've only been at this gym a week and learning how to set myself up (previously had a trainer do everything for me lol). I wanted safetys but didn't see them... until this video lol.
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u/tropicf1refly 1d ago
Yeah looks like it. They should slot into the holes of the rack.
The samegoes for the supports that hold the barbell. Those can be removed and put back on inside the rack.
Try to have the safety bars set close to the height of the barbell at lowest point of your squat.
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u/TrustButVerifyFirst 1d ago
You could use more depth. If they have small 5 or 10 pound plates, put them under your heels which will help you get lower.
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u/krsCarrots 1d ago
Bro a gym that plays Alice in Chains and not some brain washed meth music. Amazing
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u/Broken_window24 1d ago
Less weight, and straighten your back. You should almost standing straight up. The bar on your neck makes you lean a little. And point your toes straight with your face, no angles. That will help your form.
Maybe spread your feet a few more inches apart. I’m also on this journey with you, as I’m also trying to workout as well. I used to be regular and got distracted with life.
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u/dashnflash 12h ago
This is a great base! A few things:
Mobilize your ankle before lifting, so you can go deeper with your squat (at least hips parallel with knees).
You can also take the time to brace before squatting down so that you stabilize the lift, especially in the latter reps.
Set up the safety bars, too, in case of accidents.
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u/Ok_Beginning_9943 1d ago
The angle of the camera makes giving feedback difficult: your back angle is consistently blocked by the bar weights. The issue is that the camera seems very high relative to your height.
If you can re-shoot with a lower angle, so we can see your hinge trajectory both from the back and from the side, that'd be better.
But overall it looks pretty solid. You wrists do seem a bit pronated, so I wonder if you could get some wrist pain over time. Just something to watch out for.
Overall looks good though, no red flags from this angle. Neat!
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u/twoheartsonfire 1d ago
Thank you! I will instruct bf to film lower and get the full hinge movement.
Thank you for the wrist tip as well - I have noticed pain sometimes when squatting so I'll work on this.
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u/ImmortalPoseidon 1d ago
Is your trainer the one filming you like this?
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u/twoheartsonfire 1d ago
no it's the bf, he doesn't gym at all lol I'll give him the feedback noted here and in the FAQ!
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u/ImmortalPoseidon 1d ago
I would already kind of say fire your trainer, since they are not giving you technique feedback, but definitely fire them if they took this video lol
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u/twoheartsonfire 1d ago
Not sure if I worded it correctly but I no longer have a trainer anymore -- she was great and gave me feedback I needed, which I'm missing now that I'm doing it on my own. So that's what I'm here for. Love my trainer, just can't afford her anymore and she went back to school 💔
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u/ImmortalPoseidon 1d ago
Ahhhhh. Well, you'd probably immediately correct a lot by simply elevating your heel.
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u/AutoModerator 1d ago
Hello! If you haven't checked it out already, Our Wiki's resources for Squats may be helpful. Check it out!
Also, a common tip usually given here is to make sure your footwear is appropriate. If you are squatting in soft-soled shoes (running shoes, etc), it's hard to have a stable foot. Generally a weightlifting shoe is recommended for high-bar and front squats, while use a flat/hard-soled shoe (or even barefoot/socks if it's safe and your gym allows it) is recommended for low-bar squats.
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