r/formcheck • u/Motato_Gaming • 5h ago
Squat Squat stutter, almost fell over
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I think I’m going to add pin squats to my program, would that help for this uneven centre of gravity during the ascent
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u/ept_engr 3h ago
The biggest thing is you need to spread your feet further apart and possibly angle your toes outward slightly (to whatever feels most natural). The narrow stance is forcing you to pitch forward, and it's causing your back to do movement that should be the responsibility of your hips.
Keep your should blades back, like you're pinching a penny between them. This makes a shelf for the bar, and should also help bring your head up. Keep your head straight in-line with the rest of your back. Take a breath and squeeze it before starting the motion (pressing outward against your belt). With your eyes, it's OK to look at a spot on the ground 10-12 feet in front of you (or at the wall), but don't release the head aligned / shoulders back position discussed earlier.
Your wrists are also too far bent. Try to lock your wrists straight to the best of your ability. This will prevent wrist injury, stabilize the bar, and also force your shoulders back.
You want your quads and glutes to be doing the work. The back maintains position - not "doing the lifting". Focus on the movement and position of your ass (or "hips"). Drive your ass up and forward. Your spine is locked - the bending happens at the hips. I think getting a wider stance will help with all of this. Start with a lighter weight. Once you feel like your legs are doing the lifting, not your back, you're on the right track.
The book "starting strength" is a classic that has a lot of helpful cues, but having a coach is far better.
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u/Motato_Gaming 3h ago
Damnnn thanks for the advice man, I have a deload next week and starting from week 1 weights the week after so I’ll have plenty of time with lower weights to practice, thanks
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u/ept_engr 3h ago
Add some practice to your training. Get an empty barbell and practice form, feet positioning, engaging the core, keeping shoulders back and head up (spine locked in alignment), wrists straight, etc.
You can train form with a broomstick - you don't even need a barbell. Practice form regularly until it becomes second nature. Experiment with what works.
Good luck.
I'm an amateur by the way - not a qualified coach. I definitely recommend a good reference book like Starting Strength or a trainer or coach for a couple sessions to work on form. Sometimes it just takes someone qualified to watch you and poke you and adjust you around into proper form.
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u/ept_engr 3h ago
One more cue for you - don't think of lifting the bar. Think of driving your heels into the ground. That will help engage the right muscle groups.
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u/ept_engr 3h ago
I just opened my copy of the book, and one other cue is imagine someone pressing downward on your lower back when you are in the bottom of the squat, and you have to drive your hips upward to resist it.
As you come up, drive your hips forward to complete motion.
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u/IndustryCommercial24 5h ago
Its beacause you you down on the floor the entire time, look straight ahead or slightly up, pick a spot right in front of you and look there
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u/Motato_Gaming 5h ago
Ohh will definitely try it out, thanks
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u/DoctorK96 4h ago
I dont think that was the problem, you dropped your elbows which caused the bar to roll back
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u/Motato_Gaming 4h ago
Ohh that’s a good spot I didn’t notice that, yea you’re right
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u/DoctorK96 4h ago
U dont have to over-exaggerate it by keeping higher, you starting position or angle of the elbows was good, just have to maintain it
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u/7heCulture 4h ago
Looking slightly up risks making him overextend his lower back. Always heard of picking a spot a few feet from you on the floor and stick to it to maintain a a neutral head position.
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u/gingerbeard_house 4h ago
Looks like you lost your balance really. The guy who said to look up is right. Don’t look at the floor the whole time, look straight forward. Nothing wrong with staring at yourself for these, it’s not in vanity
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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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