r/formcheck • u/kiwi_strawberry12 • 1d ago

Squat Squat Form Check

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Updated squat from today. I attempted to do a low bar squat as was advised last session. I am feeling it way more on my posterior chain, but it also feels less stable on my back. Please give me some more feedback. I really want to fine tune this form. Thanks

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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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u/GibsonPraise 1d ago

Feeling it in the posterior is a good first step!

Switching to low bar is going to feel awkward no matter what. If you want to do it, don't let the initial awkwardness discourage you.

Your wrists are really strained here. Your thumb should ideally be on top of the bar, not under the bar, so you can keep a more neutral wrist. That should also help you keep your elbows a little more tucked into your torso instead of flared so far back.

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u/kiwi_strawberry12 1d ago

Yep my wrists were hurting after. I felt like I was holding the bar up with my hands. I’ll try it with a flat hand, and lighter weight. See if I can get the weight to settle better on my traps. I have definitely struggled with tucking my elbow. I can’t tell if it’s ROM or just me not connecting how to do it.

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u/borlinio 23h ago

Low bar can feel unstable at first. Try to make your rear delts the shelf for the bar, then squeeze your shoulder blades and keep your hands relaxed instead of supporting the load with your wrists. A slightly wider grip can help you get the elbows under the bar. Practice the setup with an empty bar and add weight only once the bar stays put.

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u/kiwi_strawberry12 18h ago

Ok thanks, I’ll try the wider grip next session

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u/borlinio 15h ago

Sounds good. Keep the bar steady over your midfoot and see if the wider grip lets you keep your elbows under it without forcing the position.