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Please Analyze My Squat Form

Would appreciate some tips. I have a pretty bad case of ATP/ hyperlordosis don’t quite know how it affects me.

Looks good.

You can prevent the butt wink by sacrificing depth a bit, given you’re already well below parallel. Alternatively, continue (or start) working on your flexibility and eventually it shouldn’t be a problem.

Might also want to consider shoes with an elevated heel given you’re squatting high bar. They would help you hit depth easier, and likely remove the butt winking.

Thanks for the advice much appreciated

Take off those running shoes. That should fix 90% of the issues. If anything else, squeeze your back together tighter, take bigger breaths in and also open your hips more i the hole to boot. Should be fine to go after that, just knitpicking. Those shoes gotta go though

You need to post a vid of you squating to near failure for a proper form critique.

Don’t do it with those shit shoes on though… ^ Truth.

I read your comments after I shot this video. pretty close to failure.

Um. OK. Everything you have been told is horseshit.

You are not too deep. There is no such thing as a squat that is too deep. Unless you are Dave Hoff then anything above parallel is fine. Cough. Ahem.

First. Buttwink. Fix it. As you can see from the vid, its causing your lower back to get all convex. It will come back to kick you in the butt if you don’t fix it. Usually (i,e. in most cases) it’s caused by tight hamstrings. This is nothing to do with how flexible you are and how you can touch your toes and do all that gymnastic stuff. If your hams are tight, they will pull on the bottom of your pelvis in the hole, tilting the top of the pelvis back causing lower back rounding.

So, stretch your hammies, gently, during warm ups and between every single set. That will fix it pretty quickly, or, at worst, improve it. As you get stronger your lower back and internal pelvic muscles will help you stay more stable.

Not certain but it looks like your knees may be tracking inside your toes. Maybe bring the toes in a touch or, more importantly, cue yourself to push your knees out on the way up. Also cue yourself to push your feet apart on the way up, “spread the floor”.

Go watch “So you think you can squat” on youTube.

You’re welcome.

Im more asking as I consider myself a beginner but the OP has a lot of butt wink and getting depth it looks like a lot of flexion at the bottom of his squat. Is this bad?

[quote]Triceptaurus wrote:

There is no such thing as a squat that is too deep. Unless you are Dave Hoff then anything above parallel is fine. Cough. Ahem.

[/quote]

LOL

[quote]dt79 wrote:

[quote]Triceptaurus wrote:

There is no such thing as a squat that is too deep. Unless you are Dave Hoff then anything above parallel is fine. Cough. Ahem.

[/quote]

LOL[/quote]
x2. afaik all you need to do is break parallel, everything below that doesn’t give much benefit.

I used to squat in running shoes once I went to chucks I never looked back.

[quote]Massthetics wrote:

[quote]dt79 wrote:

[quote]Triceptaurus wrote:

There is no such thing as a squat that is too deep. Unless you are Dave Hoff then anything above parallel is fine. Cough. Ahem.

[/quote]

LOL[/quote]
x2. afaik all you need to do is break parallel, everything below that doesn’t give much benefit.

I used to squat in running shoes once I went to chucks I never looked back. [/quote]

I just found the Dave Hoff comment amusing…

There’s nothing wrong with squatting deep.

[quote]dt79 wrote:

[quote]Massthetics wrote:

[quote]dt79 wrote:

[quote]Triceptaurus wrote:

There is no such thing as a squat that is too deep. Unless you are Dave Hoff then anything above parallel is fine. Cough. Ahem.

[/quote]

LOL[/quote]
x2. afaik all you need to do is break parallel, everything below that doesn’t give much benefit.

I used to squat in running shoes once I went to chucks I never looked back. [/quote]

I just found the Dave Hoff comment amusing…

There’s nothing wrong with squatting deep.[/quote]

I don’t know what videos the people who have responded so far were watching. This is bad from the time you unrack the bar until you rerack it. And I’m not exaggerating. It’s like people think if you go deep on a squat and your knees don’t cave, everything’s great.

Let’s go through this sequentially.

  1. Your unrack is haphazard. In your second video you’re performing what is, I guess, your 2 rep max. Yet you’re being so careless with it, I would think it was a warmup weight that you were just fucking around with. You start walking it out before you’ve even stood up with it. Take the lift more seriously from the second you touch the bar. Stand up all the way, and then take your 2-3 steps back. I prefer 2, but 3 is fine too.

  2. Keep everything tight. Brace your abs/lower back before you start your squat. This is related to my first point. The biggest problem with your squat is a lack of tightness through your core. Your spine should not contort throughout the movement. You go from a neutral spine at the start, to a severely rounded lower back at the bottom of the movement (the butt wink), and then you move to a severe arch as you squat up. I personally think this is best solved by stopping the squat at the point where you begin to sacrifice form. This depth is doing you no favors right now. If you want to practice achieving this depth with proper form at a lower weight, then that’s fine, but for now, heavy squats should be done to a depth that you can handle better.

  3. This is less of an issue, and could actually end up getting fixed by working on #2, but you’re not driving through your heels as much as you should be. Maybe better shoes could help, something with a truly flat sole. But I can see your heels lifting a bit, and your balance is shifting throughout the movement. Think about driving through your heels. But again, #2 is far more important here.

  4. The rerack. What. the. fuck. Walk straight into the rack until the bar is pressing into the rack. Drop down until the weight is racked. None of this looking to the left to make sure the bar’s still there, racking one side, then doing the other. That’s dangerous, particularly when using a maximal load. And there’s no good reason to do it, it makes no sense.

Watch some videos on the internet of good squatters, whether they are powerlifters or oly lifters, to see my points in action. Watch their spines throughout the movement. Watch how tight they stay throughout their torsos. This is key to good squatting. Good luck sir.

@flipcollar

appreciate the advice. are there any excercises i should do for core strength.

[quote]csmorg wrote:
@flipcollar

appreciate the advice. are there any excercises i should do for core strength.[/quote]

Hanging leg raises are really all I do. Heavy lifting/pullups engage the abs nicely.

I don’t think core strength is your problem so much as core awareness though. Correct me if I’m wrong, but it seems like you’re focused more on going deep in your squats than keeping your core tight.

Here are a couple ideas that I would do if I were you: paused squats. Just like they sound, pause at the bottom of the squat, in a strong position, for like 5 seconds, then push back up. Lighten the load from what you were doing in the videos. A slower descent will also be useful in getting you to engage your core better and become more aware/less sloppy.

Agreed on core awareness. To keep a more neutral spine, you need to learn how to expand your mid section, breathe through your stomach and “breathe down your spine”. This is why we keep telling people to get a belt and learn how to use it. Whether you choose to use it after that is up to you.

[quote]Massthetics wrote:

[quote]dt79 wrote:

[quote]Massthetics wrote:

[quote]dt79 wrote:

[quote]Triceptaurus wrote:

There is no such thing as a squat that is too deep. Unless you are Dave Hoff then anything above parallel is fine. Cough. Ahem.

[/quote]

LOL[/quote]
x2. afaik all you need to do is break parallel, everything below that doesn’t give much benefit.

I used to squat in running shoes once I went to chucks I never looked back. [/quote]

I just found the Dave Hoff comment amusing…

There’s nothing wrong with squatting deep.[/quote]
https://www.T-Nation.com/training/truth-about-squatting-deep[/quote]

I know you love reading but you should be processing information instead of regurgitating it blindly.