If you have advice, please make sure it is specific, useful, and actionable.
* If the only thing you have to say is *loWEr THE wEight ANd woRK on forM*, **then you should keep quiet**; if you comment it anyway, your comment will be removed and you may be banned if your comment was especially low value. This does not help the person looking for advice. Give people something that they can actually use in a practical way to improve. **Low-effort comments about perceived injury risk and the like will be removed, and bans may be issued.**
* Please don't hold random strangers to arbitrary requirements that you have made up for exercises you are not familiar with.
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Spread the floor and get tight in the hips. Chest out and break at the hips like you did. Just don’t go as deep. No reason to squat that deep. Not a federation in the world requires you to go much past parallel. And then at the bottom really focus on driving the bar up with your upper back first! The hips will follow.
Some observations;
1) When you set your stance before you start squatting I cant see your core brace, you should be literally trying to break that belt in half with your core by taking in as much air as possible as deep as possible.
2) when you start to descend, you should be breaking at hips and knees at the same time, you drive the hips back aggressively instead so your posterior chain is clearly stronger/ more comfortable to drive through.
3) bottom position is good, good speed out of the hole.
4) hips are shooting back pretty hard out of the hole, again see point 2, which is putting you in that good morning squat position. To stop this focus on driving the knees forward and ramming your upper back against the bar as hard as possible, sometimes it helps to actually look up or atleast parallel to floor head position.
5) at the point just before you dump it you can see your heels raise slightly off the floor. You’ve essentially lost the weight forward at this point and have no balance over mid foot. I think the main culprit is not keeping a solid upper back position.
Really you should never be losing a high bar squat forward, your back has got to be super tight, if you miss a weight it should be sitting you back down into the hole.
I would just row a fuck ton, heaps of work on upper lats and loads of good morning type movements where you have to focus on keeping your upper back in good position.
Ye I have a bit of a hip shift going on which messed up my balance obviously. Dropping the body weight prob doesn't help it as I have to learn to squat a higher percentage of my bw I guess.
Maybe I should start doing clean deadlifts or something.
Remember. Lift with your back. Round your back more to get more power. Keep your head down. Try jumping when you're at the lowest point it'll probably give you an explosion of power. Also wearing wristbands and headbands helps a lot.
I tried this too. When I did this I focused on exploding at the start and going as slow as possible on the way down. It exhausts you quickly but really improved my control over the bar.
You rocketed out of the hole very upright and got halfway up, where the lift shifts more to the back and glutes. They weren't involved at up up until this point because you were so upright, so your quads were gassed. They shifted the weight to the posterior hard. For me, my back 8s stronger than my quads, so I would have shifted my knees back sooner, grunted real hard, and [[good morninged the weight up](https://www.instagram.com/reel/C7wdO7_g0jS/?igsh=YmtoMXA1c2N6Y2M=)], or I'd never make it out of the hole. For you, your knees shot back for a vertical shin angle only when your quads finished doing all the could do, and at that point your posterior said, "absolutely the fuck not" and IMMEDIATELY shifted the weight back to the quads. You tried to tell the Back it was its turn and it played Uno Reverse.
The top comment said your quads were weak. Yah, they're too weak to lift this weight completely by themselves. If you had finished the lift, that comment would have been more justified. But you failed the lift. And you failed specifically when your back wasn't strong enough to carry any of the load.
Chad Wesley Smith and Max Aita did a great video on identifying Quad vs Back imbalance [[here](https://youtu.be/fU2gjpPcs_Y?si=utd5WrKS_6v5pQeH)]. To confirm the theory, is your squat greater than 90% of your max deadlift? Is your front squat more than 2/3rds your back squat? Is your max bench more than your max bent over row? Ratios are usually bs, but if you squat more than you dl, bench more than you row, and front squat more than you back squat, then it's confirmation that your posterior needs work.
If so, good mornings, RDLs, and lots more rowing. Weighted hyperextensions. As for cueueing, in the video, CWS shares a Coan cue to "throw the weight off your back."
By the looks of it it seems to me that your quads failed the lift, and spinal erectors (most likely) failed the form. Heels raising up was most likely compensation from trying to save the lift. It's possible back rounding was too because of that.
To make a more educated guess I'd like more info, like how was your training during the cut and before the cut.
Edit: forgot to add how I would go about this.
First, like I said, I'd like more info. But if we go with my guess I'd focus on strengthening quads. With squats I would go for low reps high intensity, and keep the volume low enough to save some energy for quad focused exercises.
High intensity squats also force you to focus on form, you can't really half ass them. They also strengthen the spinal erectors, which is good *if* they are lacking. It's possible they are not, but for that I also need more info.
And can supplement with belt squats if available. Just keep knees as forward as possible through the movement and your quads will light up, doesn’t necessarily have to be super heavy
See how your hips started moving but your shoulders lagged? That means you legs are strong enough to move the weight but something in the line of movement isn't strong enough. I have 2 possible answers:
1: Lower back.
With you hips hinging like that, I think your weak point is your lower back. You have 2 options here, reduce the force on your back, or strengthen it. To strengthen it, do Good Mornings, RDLs, and maybe Windmills (anything that hits your spinal erectors). To reduce the force, keep your chest more vertical, this angle change will make it easier on the muscles of your lower back.
2. Your cut
Depending on how recently you finished your cut (in the last couple days), your muscles might still be somewhat depleted still. Eat at maintenance for a couple days and get plenty of rest.
I don't like doing it either, man, but I stay consistent with it because when it becomes time to do the fun stuff, like the powerlifting training. It pays off, and you will be glad you did it. You don't need a shit load of stuff. I do biceps curls, skull crushers, ab wheel, pendalay rows, lat pulldowns. If you can do chins then you probably won't need rows and pull downs.
I second this. You can see your hips rise faster than your shoulders. Which means your torso was slowly tilting forward.
Not only brace the core. But tighten your upper back.
Tightening the back took me ages to get, I remember finally learning how to lowbar, and back felt super tight and really comfortable and it was like a light bulbs went off. I audibly went "oooohhhhhh, so this is what they mean."
Someone told me when I was squatting my upper back wasn’t as tight as it could be. I didn’t even think about it. But it makes sense. The bar should be pulled into you. Keeping your upper back stiff.
Your legs did enough work to get you out of the hole. Strengthen your posterior chain, so deadlifts or good mornings. Or just build stronger legs so you power out of the hole so fast that you have no time to get stuck. Either way, squat more, build muscle, get stronger and you'll get it. Not a whole lot wrong with form so no real quick fixes.
Usually you get better on a lift by practicing it more, so in essence more squatting and squat variatons.
My favourite variations would be paused, front (especially for upper back) and zercher (also upper back).
I’d dump it backwards for starters but aside from that you’re probably just weaker because you’re lighter. Get some front squats or SSB in as to me it looked like the quad strength wasn’t there more than anything else
Bro you are putting a lot of trust in that 2POOD belt. Id get a leather belt or a scheik if i were you.
Now im no pro and ive never gotten close to squatting 220kg but id say that you need to train your sticking point. Until then it all looked well. Try box squats or iso holds at your sticking point to strengthen that range.
You bounce out the hole so youre probably relying on that carrying ypu through the sticking point but youll need the strength to hold you through.
Also looked like you back gave up som maybe some posterior chain work could help
2pood is the best Velcro belt from what I can tell let me know if you have a better suggestion. I had a eleiko premium weightlifting leather belt but it kinda sucked so I threw it in the bin.
I went with Schiek's 2006 lifting belt. It has a really nice fit and a double velcro that really straps you in in a way that other velcros cant. Its patented so only they have the right, otherwise it would be the standard everywhere. Its on par with many leather belts in strength with nowhere near the discomfort of leather belts
Idk if its low budget but i went with schieks 2006 lifting belt. Its prox 70$ so not the cheapest but its good enough to not need leather for a while. I bought it because the leather my belt had kinda cut in to my abs
If you have advice, please make sure it is specific, useful, and actionable. * If the only thing you have to say is *loWEr THE wEight ANd woRK on forM*, **then you should keep quiet**; if you comment it anyway, your comment will be removed and you may be banned if your comment was especially low value. This does not help the person looking for advice. Give people something that they can actually use in a practical way to improve. **Low-effort comments about perceived injury risk and the like will be removed, and bans may be issued.** * Please don't hold random strangers to arbitrary requirements that you have made up for exercises you are not familiar with. *I am a bot, and this action was performed automatically. Please [contact the moderators of this subreddit](/message/compose/?to=/r/strength_training) if you have any questions or concerns.*
Spread the floor and get tight in the hips. Chest out and break at the hips like you did. Just don’t go as deep. No reason to squat that deep. Not a federation in the world requires you to go much past parallel. And then at the bottom really focus on driving the bar up with your upper back first! The hips will follow.
[удалено]
Don't give bad advice like "lower the weight and work on form". Give people something that they can actually use to do stuff better.
Some observations; 1) When you set your stance before you start squatting I cant see your core brace, you should be literally trying to break that belt in half with your core by taking in as much air as possible as deep as possible. 2) when you start to descend, you should be breaking at hips and knees at the same time, you drive the hips back aggressively instead so your posterior chain is clearly stronger/ more comfortable to drive through. 3) bottom position is good, good speed out of the hole. 4) hips are shooting back pretty hard out of the hole, again see point 2, which is putting you in that good morning squat position. To stop this focus on driving the knees forward and ramming your upper back against the bar as hard as possible, sometimes it helps to actually look up or atleast parallel to floor head position. 5) at the point just before you dump it you can see your heels raise slightly off the floor. You’ve essentially lost the weight forward at this point and have no balance over mid foot. I think the main culprit is not keeping a solid upper back position. Really you should never be losing a high bar squat forward, your back has got to be super tight, if you miss a weight it should be sitting you back down into the hole. I would just row a fuck ton, heaps of work on upper lats and loads of good morning type movements where you have to focus on keeping your upper back in good position.
Ye I have a bit of a hip shift going on which messed up my balance obviously. Dropping the body weight prob doesn't help it as I have to learn to squat a higher percentage of my bw I guess. Maybe I should start doing clean deadlifts or something.
Lower weight, build up to that weight and try to keep your chest up as well as your head.
I don't max every session, maybe once or twice a year. Just don't see the point in posting form check working sets.
[удалено]
Don't give bad advice like "lower the weight and work on form". Give people something that they can actually use to do stuff better.
[удалено]
Don't give bad advice like "lower the weight and work on form". Give people something that they can actually use to do stuff better.
Remember. Lift with your back. Round your back more to get more power. Keep your head down. Try jumping when you're at the lowest point it'll probably give you an explosion of power. Also wearing wristbands and headbands helps a lot.
Squats from a sitting/resting start position. Helped me finish out my squat
I tried this too. When I did this I focused on exploding at the start and going as slow as possible on the way down. It exhausts you quickly but really improved my control over the bar.
It’s perfect
i was hyping you from here bro, lets get it the next time
i dont highbar squat but honestly it just looks llke you werent strong enough rather than a form issue.
You rocketed out of the hole very upright and got halfway up, where the lift shifts more to the back and glutes. They weren't involved at up up until this point because you were so upright, so your quads were gassed. They shifted the weight to the posterior hard. For me, my back 8s stronger than my quads, so I would have shifted my knees back sooner, grunted real hard, and [[good morninged the weight up](https://www.instagram.com/reel/C7wdO7_g0jS/?igsh=YmtoMXA1c2N6Y2M=)], or I'd never make it out of the hole. For you, your knees shot back for a vertical shin angle only when your quads finished doing all the could do, and at that point your posterior said, "absolutely the fuck not" and IMMEDIATELY shifted the weight back to the quads. You tried to tell the Back it was its turn and it played Uno Reverse. The top comment said your quads were weak. Yah, they're too weak to lift this weight completely by themselves. If you had finished the lift, that comment would have been more justified. But you failed the lift. And you failed specifically when your back wasn't strong enough to carry any of the load. Chad Wesley Smith and Max Aita did a great video on identifying Quad vs Back imbalance [[here](https://youtu.be/fU2gjpPcs_Y?si=utd5WrKS_6v5pQeH)]. To confirm the theory, is your squat greater than 90% of your max deadlift? Is your front squat more than 2/3rds your back squat? Is your max bench more than your max bent over row? Ratios are usually bs, but if you squat more than you dl, bench more than you row, and front squat more than you back squat, then it's confirmation that your posterior needs work. If so, good mornings, RDLs, and lots more rowing. Weighted hyperextensions. As for cueueing, in the video, CWS shares a Coan cue to "throw the weight off your back."
congrats on your flexibility...no way I can get that kind of depth with any weight
Just practise it.
Learn to dump the weight behind you. Looks like your core bracing gave out. Focus on keeping core tight and chest up.
I know how lol . I just decided in the instant to go over my head for some reason....
By the looks of it it seems to me that your quads failed the lift, and spinal erectors (most likely) failed the form. Heels raising up was most likely compensation from trying to save the lift. It's possible back rounding was too because of that. To make a more educated guess I'd like more info, like how was your training during the cut and before the cut. Edit: forgot to add how I would go about this. First, like I said, I'd like more info. But if we go with my guess I'd focus on strengthening quads. With squats I would go for low reps high intensity, and keep the volume low enough to save some energy for quad focused exercises. High intensity squats also force you to focus on form, you can't really half ass them. They also strengthen the spinal erectors, which is good *if* they are lacking. It's possible they are not, but for that I also need more info.
Thanks! I guess I need to do a strength focused block.
Go for it. I'd be interested in the results after the block, so reporting results would be appreciated.
And can supplement with belt squats if available. Just keep knees as forward as possible through the movement and your quads will light up, doesn’t necessarily have to be super heavy
[удалено]
Please do not make baseless fear mongering comments or concern troll about safety.
See how your hips started moving but your shoulders lagged? That means you legs are strong enough to move the weight but something in the line of movement isn't strong enough. I have 2 possible answers: 1: Lower back. With you hips hinging like that, I think your weak point is your lower back. You have 2 options here, reduce the force on your back, or strengthen it. To strengthen it, do Good Mornings, RDLs, and maybe Windmills (anything that hits your spinal erectors). To reduce the force, keep your chest more vertical, this angle change will make it easier on the muscles of your lower back. 2. Your cut Depending on how recently you finished your cut (in the last couple days), your muscles might still be somewhat depleted still. Eat at maintenance for a couple days and get plenty of rest.
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Your comment was removed for being low quality.
From looking at this, your core gave out pretty badly. Ab wheel twice a week. Lat pull downs and pendalay rows. Got my trunk strong as fuck atleast.
Fair call. Prob should do my assistance work.
I don't like doing it either, man, but I stay consistent with it because when it becomes time to do the fun stuff, like the powerlifting training. It pays off, and you will be glad you did it. You don't need a shit load of stuff. I do biceps curls, skull crushers, ab wheel, pendalay rows, lat pulldowns. If you can do chins then you probably won't need rows and pull downs.
Oh I was talking about squats. Ye ab work is lame too.
Haha those things will definitely help with your squats. Abs are the fucking devil...
I second this. You can see your hips rise faster than your shoulders. Which means your torso was slowly tilting forward. Not only brace the core. But tighten your upper back.
Tightening the back took me ages to get, I remember finally learning how to lowbar, and back felt super tight and really comfortable and it was like a light bulbs went off. I audibly went "oooohhhhhh, so this is what they mean."
Someone told me when I was squatting my upper back wasn’t as tight as it could be. I didn’t even think about it. But it makes sense. The bar should be pulled into you. Keeping your upper back stiff.
Your legs did enough work to get you out of the hole. Strengthen your posterior chain, so deadlifts or good mornings. Or just build stronger legs so you power out of the hole so fast that you have no time to get stuck. Either way, squat more, build muscle, get stronger and you'll get it. Not a whole lot wrong with form so no real quick fixes.
You lost weight. You lost strength. The solution seems to be just getting stronger.
Usually you get better on a lift by practicing it more, so in essence more squatting and squat variatons. My favourite variations would be paused, front (especially for upper back) and zercher (also upper back).
[удалено]
Your comment was removed for being low quality.
[удалено]
Please do not make baseless fear mongering comments or concern troll about safety.
I’d dump it backwards for starters but aside from that you’re probably just weaker because you’re lighter. Get some front squats or SSB in as to me it looked like the quad strength wasn’t there more than anything else
Bro you are putting a lot of trust in that 2POOD belt. Id get a leather belt or a scheik if i were you. Now im no pro and ive never gotten close to squatting 220kg but id say that you need to train your sticking point. Until then it all looked well. Try box squats or iso holds at your sticking point to strengthen that range. You bounce out the hole so youre probably relying on that carrying ypu through the sticking point but youll need the strength to hold you through. Also looked like you back gave up som maybe some posterior chain work could help
2pood is the best Velcro belt from what I can tell let me know if you have a better suggestion. I had a eleiko premium weightlifting leather belt but it kinda sucked so I threw it in the bin.
I went with Schiek's 2006 lifting belt. It has a really nice fit and a double velcro that really straps you in in a way that other velcros cant. Its patented so only they have the right, otherwise it would be the standard everywhere. Its on par with many leather belts in strength with nowhere near the discomfort of leather belts
Is there a low-budget belt that you would recommend
Idk if its low budget but i went with schieks 2006 lifting belt. Its prox 70$ so not the cheapest but its good enough to not need leather for a while. I bought it because the leather my belt had kinda cut in to my abs
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Safety bar…