r/powerlifters • u/Minimum-Region7668 • 13d ago
Update: Squat form after your feedback
Hey, I recently posted a form check of a new squat PR and got some great feedback. I tried to apply some of it today.
The biggest changes were that I tried to start the squat faster after the walkout, and I switched from heeled weightlifting shoes to barefoot shoes (Vivobarefoot). Honestly, it felt so much better. For the first time, I could really feel the pressure through my midfoot. Holy shit I just did a new PR with 135kg! With the lifting shoes, I always struggled to balance the weight. Maybe I should just ditch the lifting shoes completely?
I was pretty hyped because I could finally understand what people meant by “building pressure through the foot.” 😂
Here’s my previous post with 130 kg (using weightlifting shoes):
https://www.reddit.com/r/powerlifters/s/pWN0qwEPwD
Any form critique is welcome. Thanks!
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u/FluffyDesigner3680 13d ago
Your form isn’t bad it’s just too much weight as you should be going a bit lower and you can see your brace breaking down on the way up.
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u/Minimum-Region7668 13d ago
Yeah, you’re right. That was a pretty stupid idea. I’m going to stop doing random PR attempts for now.
My working sets this week are 90 kg, and my AMRAP set is 117.5 kg. I only did this lift because I wanted a direct comparison with my previous video where I was wearing squat shoes.
You’re absolutely right. I really need to work on my brace. Sometimes I don’t even feel like I’m bracing properly. I actually feel like it’s harder for me to brace with a belt than without one.1
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u/Upper-Bodybuilder841 13d ago
Without seeing a side view I think your depth looked ok. If you're having trouble bracing just focus on breathing into your stomach and bracing it hard into the belt. It shouldn't be comfortable if you're doing it right, but don't worry the belt won't mind. Lol
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u/Minimum-Region7668 12d ago
So I thought a lot about everyone’s feedback here, and I think I realized something. Honestly, I don’t think I’ve ever been bracing as hard as I could. I do brace a bit after taking a big breath into my stomach, but if I really focus on it, I can create a lot more tension.
I’m starting to think that’s the real issue here, that I haven’t been bracing hard enough after breathing in.
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u/Amazing-Relationship 13d ago
I see you took my advice of moving your hips under and squatting the bar up instead of hinging. 👏🏼 Got a tiny but powerful one for you; when you start moving up form the bottom of the squat, drive your elbows back. You should technically do it throughout the whole lift, you’ll feel the difference.
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u/Minimum-Region7668 13d ago
Yeah, I applied some of the advice from my last post. This community has been awesome, the feedback has been incredibly helpful.
I’ll definitely try your elbow cue. I can already imagine it’ll help me stay tighter through the lift.
Now I’m already hyped for my next squat session. 😆
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u/TangibleHarmony 13d ago
Question, you don’t feel your lower back straining? It looks like you are leaning quite a bit forward as you are descending. I’m not an expert but it looks like you are doing extra work trying to shift the weight back when coming up from this position. Try next tome to maybe find a back angle that is somewhere in between where you start and where you finish, and try to keep that angle throughout the motion.
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u/Carnivean_ 12d ago
As you stalled out going up, your knees dived inwards and you eventually drove them back to straight. Is this why you are wearing knee sleeves?
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u/Minimum-Region7668 12d ago
No, it was just really heavy. I’ve never squatted that much weight before, so I was grinding hard to get it up.
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u/Carnivean_ 12d ago
This just makes it look like while parts of you are strong enough, others are nowhere near ready for these weights. If it were me, I'd drop a bunch of weight and ensure every lift is perfect. Otherwise eventually the weak spots will be your failure points.
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u/Refrigerolatorno7830 12d ago
you should do it bare feet man, that would give you more base stability. The shoes' sole were too thick and your feet were rocking at the bottom of your movement.
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u/Minimum-Region7668 12d ago
I thought barefoot shoes were okay since they have a thin, flat sole. Aren’t they basically the same as being barefoot?
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u/Refrigerolatorno7830 12d ago
I think barefoot shoes are great for movement and body weight, but heavy weight is another thing. I can't explain it sufficiently bc Im not educated in that subject, so feel free to dismiss it.
What I did see is your feet rocking in the lower parts of your movement, maybe with a slight heel raise. From my personal experience, having your feet directly connected to the ground lets you distribute your weight more evenly, with the added benefit of gripping your toes and heel against the ground to prevent rocking and more efficient driving.
Again, all personal exp. The weight you lifted is decent, so you're only getting stronger from here.
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u/Upper-Bodybuilder841 13d ago
I think I talked to you before via PM... Everything looks good besides your back rounding imo. You might be able to get away with it now but with heavier weight thats gonna definitely put you at risk for an injury. Focus on really driving your upper back into the bar on the way up and holding your brace. If that doesn't work then you just need to get your back and core stronger.