Tips to practice depth

[SmallLats]

So I have a meet in 7 weeks and I really want to put up a big squat. My problem is, I am unable to squat without mirrors and its really hard for me to transfer from lifting with them to without them. Anyone have any ideas on how to get some depth practice in. I don't really wanna bottom out my squats like my last meet and lose 40 lbs in it.

[bobbydigitaloa]

If you are concerned about depth in your squat, when you get to what you think it depth...drop another 2 inches and explode.

[baxtej44]

record yourself with a camera and check it each set. eventually it will become second nature and you'll know if you close. i've started incorporating knee wraps in my training and it's harder to tell depth with them for me right now because they are still new, but i can still tell if i'm close or not

[doctor220]

So I have a meet in 7 weeks and I really want to put up a big squat. My problem is, I am unable to squat without mirrors and its really hard for me to transfer from lifting with them to without them. Anyone have any ideas on how to get some depth practice in. I don't really wanna bottom out my squats like my last meet and lose 40 lbs in it.

I mean that's something you have 7 weeks to fix. You aren't going to be squatting in front of a mirror at the meet so you don't want to do it any longer now than you have to. Newspaper and tape. Problem solved.

[300lb10yrs]

Face the opposite way in the rack.

[nickbook]

Box squats mane make sure you sit on that bench for a good 5 seconds

[Screwtape]

Pause squats, low box squats.

[kaleida]

Block the mirrors with something if you can't face the other direction - and video every set from the side at knee height. That way you can feel depth in the same way that you would need to feel it in a meet - can't bring those props with you in a meet so I would practice without them.

Get used to what good depth feels like on your body - and if you've seen yourself doing your opener dozens of times with good depth in a video, then you'll be more confident about it in a meet.

If you are concerned about depth in your squat, when you get to what you think it depth...drop another 2 inches and explode.

That sounds so good in theory but doesn't work on my body type...I'm trying to unlearn it at the moment actually
Because of my proportions my squat needs a lot of forward lean so I always hit a bone limit in hip flexion first - and the only way to get deeper is to bend my knees and ankles more - if I do that extra knee bending early in the squat it's fine, but if I do it in the hole after my bar path is already in a groove, then it brings hips, knees, bar and everything else about 2 inches forward in the hole. Then I have to deal with a bar path that's 2 inches too far forward on the way up. I wrote more about this in my bb.com journal with videos/pictures in case anyone is curious to see a picture of it.

[SPFjudge]

Box squats mane make sure you sit on that bench for a good 5 seconds

no wonder you're red......

when the VAST majority of people think they are box squatting they are actually just sitting on a box and standing up. You may be at depth when you box squat correctly but most people don't. They only way to know you're hitting depth is to film yourself.

[Silentpoet]

I use my iPhone and film most of my sets. Maybe not first 1 or 2 with the bar, but even 135 sets I film. Sometimes I just do sets at 135 till I hit depth and then move up in weight. I am sometimes borderline with straps up, but I just keep trying. Last week I would say maybe half my reps were good depth. I am just getting used to a suit and have not really used heavy weights. So maybe some more weight would help me with depth. For me some of my reps in a suit will feel really high but are either much closer or ok when looking at the video. All this is with a really loose suit(old champion 2 sizes too big), got a tighter one that I haven't used and a centurion on order.

[izzygrant]

OP is looking for tips on how to CUT depth. he squats ATG and is shortchanging himself because of it.

for me, widening my stance worked. but it does a number on my hip flexors and may not be an ideal thing to change with only 7 weeks left.

[lee__d]

Face the opposite way in the rack.

This. Start doing your warmups this way. Squatting at my first meet wasn't as bad as I expected looking out at people and not a mirror, or nothing.

Edit, I misunderstood.

[Mohlentank]

Most people do box squats incorrectly and in my opinion I find them almost wasteful to do if you're a raw lifter. Pause squats are brutal but make a huge difference, hit at or below depth and slowly breathe out for a 5-7 count (keep everything tight or you will die) and explode up. I usually do pause squats every week after my comp squat and speed squat.

I can try to post a video later of my example for pauses.

[SmallLats]

Thanks to everyone for the replies. Gonna try some pause squats for the next couple weeks and see if gym fit techs will lemme bring something to cover mirror.

[kaleida]

Thanks to everyone for the replies. Gonna try some pause squats for the next couple weeks and see if gym fit techs will lemme bring something to cover mirror.

If they have cardio step-up things you could put two of those lengthwise next to each other in front of the mirror...that's what I do and it works. I can still see my head in the mirror briefly but it's not enough to change my balance like it would if I could see my legs.

[KeepOnShruggin]

I got a shower curtain and suction cup hooks from Target for like $8.

[Mohlentank]

Biggest advice for when you get to the meet is do not doubt yourself. Do not go into your squat thinking "I'm going to miss depth" because 10/10 times you will. Each and every rep you do think "I'm going to phuck this depth"

[John Prophet]

Face the opposite way in the rack.

this

[SmallLats]

Rack isn't a 2 way rack, and I don't wanna walk out max weight backwards. But the garbage or newspaper thing will be a good fix

this

[InspecktaDeck]

just keep going down till you hit something then bounce back up. Poof depth is no longer an issue