First ever squat form check. Forward lean?

[Secerbus]

Hey guys.

I got 3 squat videos, each with different weights on. It feels like I am doing a slight forward lean on my squats instead of keeping the bar above mid-foot. Bad posture, bad form, or bad mobility? You be the judge. Also how is depth?

Not sure how to embed videos so here they are.

https://www.youtube.com/watch?v=Rl9RyQP-TMo Empty bar, 20kg(45lbs)
https://www.youtube.com/watch?v=-lbYkLq7tOE 60kg, (132lbs)
https://www.youtube.com/watch?v=N5FXTD2n4kU 80kg, (175lbs)

I typically do 3x5, for the videos i just did 3 though.

Thanks.

EDIT: First low bar squat attempt today-> https://forum.bodybuilding.com/showt...1&p=1488397411

[3SchnitzelsAday]

IS that high bar?
Try a little wider stance, more toes out.

[Radicalnotions]

You're not squatting to depth and the reason why is your stance is too narrow. You keep pushing your knees forward which actually makes it harder to reach depth. Try a wider stance, force the knees out to the side instead of forward, and sit straight down.

[Secerbus]

IS that high bar?
Try a little wider stance, more toes out.

What does "high bar" mean? Sorry still a bit new.

Ok will try! Any cues for how to stand?

[Radicalnotions]

I am sorry, "High bar"?

Any cues for how wide to stand?

This is going to vary from individual to individual and your hip mobility and morphology. Start at shoulder width and experiment. Go wider or narrower to see which one feels the best and allows you to squat to depth.

[Secerbus]

You're not squatting to depth and the reason why is your stance is too narrow. You keep pushing your knees forward which actually makes it harder to reach depth. Try a wider stance, force the knees out to the side instead of forward, and sit straight down.

I see, thanks for the input! Yes I am trying my best to go all the way down but I cannot.

Do you have any cues for how wide to stand?

[BG5150]

And tell the fat girl to stop walking around and do some lifting...

[Secerbus]

This is going to vary from individual to individual and your hip mobility and morphology. Start at shoulder width and experiment. Go wider or narrower to see which one feels the best and allows you to squat to depth.

Okay! I'll try that, thanks a lot! I'll re-post some videos in a couple of days with a wider stance.

[cartermathis]

You have a lot more problems then stance width, you need to learn to squat first off. Go to YouTube and watch Mark Rippetoes video on how to squat, and do that.

[Secerbus]

You have a lot more problems then stance width, you need to learn to squat first off. Go to YouTube and watch Mark Rippetoes video on how to squat, and do that.

Any specific pointers you saw I did wrong? Open for criticism!

[cartermathis]

Any specific pointers you saw I did wrong? Open for criticism!

Yes, you need to learn to squat.
-Too much squirming around before squatting, and between reps
-Knee angle is too excessive/why your depth isn't there also knee is shooting forward at bottom of squat, signs of not being tight at bottom and losing control
-Stance too narrow probably preventing depth
-Not hitting depth
-Heels seem to be coming off ground, not sure because blocked from view but I'm sure it's a decent amount

Would highly recommend you to just learn the video I posted and benefit from it greatly.

[Secerbus]

Yes, you need to learn to squat.
-Too much squirming around before squatting, and between reps
-Knee angle is too excessive/why your depth isn't there also knee is shooting forward at bottom of squat, signs of not being tight at bottom and losing control
-Stance too narrow probably preventing depth
-Not hitting depth
-Heels seem to be coming off ground, not sure because blocked from view but I'm sure it's a decent amount

Would highly recommend you to just learn the video I posted and benefit from it greatly.

I checked the video. Have actually seen it before but it's good to refresh. I think the heels thing might be because of the forward lean, as the weight is above/in front of toes.

Can you elaborate on the knee angle? In what way is it too excessive?

Thanks a lot!

[jotenko]

Your stance needs to be wider.

Also, before going down, think about throwing your ass backwards and try to rip the floor apart (throwing your knees out) through all the rep.

[Secerbus]

Your stance needs to be wider.

Also, before going down, think about throwing your ass backwards and try to rip the floor apart (throwing your knees out) through all the rep.

Awesome, I will keep that in mind. I have been squatting at home with an empty bar in a door frame to force a straight bar path, will go to the gym again tomorrow and try again!

Thanks!

[Yodums]

+1 to the above about stance width and your hips not having anywhere to go, hence your knee having a ton of forward-travel, and your heels raising because of the ankle mobility demands when your knee travels that far.

Only other recommendation is to squat with a heeled shoe, especially for high-bar. It will increase ankle mobility and provide grip to push off of.

[Secerbus]

+1 to the above about stance width and your hips not having anywhere to go, hence your knee having a ton of forward-travel, and your heels raising because of the ankle mobility demands when your knee travels that far.

Only other recommendation is to squat with a heeled shoe, especially for high-bar. It will increase ankle mobility and provide grip to push off of.

I see, thanks a lot for the input! Can ankle mobility be trained? I would prefer not to use additional equipment for my lifts if I can get away with it.

Perhaps switching to low-bar?

[cartermathis]

I see, thanks a lot for the input! Can ankle mobility be trained? I would prefer not to use additional equipment for my lifts if I can get away with it.

Perhaps switching to low-bar?

yes learn to low bar squat hence why I posted the video

[Yodums]

I see, thanks a lot for the input! Can ankle mobility be trained? I would prefer not to use additional equipment for my lifts if I can get away with it.

Perhaps switching to low-bar?

Yes, ankle mobility can be trained. Static stretching, use of bands, actively squatting, and using a barbell (my favourite) are all methods.



Having the barbell and weight on your knees will create the ankle mobility demands and it will get uncomfortable after 20-30 seconds.

You can get away without heeled shoes, but I personally think they're a necessity as cleats are in football for high-bar squats. As for high-bar vs. low-bar, you can just try out each and go with whatever method you prefer. I prefer high-bar because of increased range of motion, focus on quads, and no stress on my elbows and wrists.

[Secerbus]

Yes, ankle mobility can be trained. Static stretching, use of bands, actively squatting, and using a barbell (my favourite) are all methods.



Having the barbell and weight on your knees will create the ankle mobility demands and it will get uncomfortable after 20-30 seconds.

You can get away without heeled shoes, but I personally think they're a necessity as cleats are in football for high-bar squats. As for high-bar vs. low-bar, you can just try out each and go with whatever method you prefer. I prefer high-bar because of increased range of motion, focus on quads, and no stress on my elbows and wrists.

Awesome, thank you very much for the information. I will check my ankles tomorrow when I am at the gym!

[TheShadowMan]

I have used narrow, medium, and wide stance on squats and found uses for all three. Keeping toes pointed reduces tension in the knees, but the stance width is how you change what you want to emphasize or reduce with the exercise. Depth also affects this, and it's sometimes strategic to go half way vs full-down and full-up. I don't consider depth or width(when it's not too extreme) improper form and honestly would be lost without these variations.

[Grizvok]

Eh squatting low bar is not at all a necessity. Stick with high bar if you like it and just work on your form.

[Secerbus]

Eh squatting low bar is not at all a necessity. Stick with high bar if you like it and just work on your form.

I did some reading on the two versions and from what I hear the low bar squat allows you to carry more weight, involves more muscles, and as a result, allows you to gain more, which is what I am after in the long run. So I will try for a low bar squat today and post a form video later, I'm sure I got some stuff to work out there as well.

[Grizvok]

I did some reading on the two versions and from what I hear the low bar squat allows you to carry more weight, involves more muscles, and as a result, allows you to gain more, which is what I am after in the long run. So I will try for a low bar squat today and post a form video later, I'm sure I got some stuff to work out there as well.

That's really just not true.

[Secerbus]

That's really just not true.

Perhaps not. Since starting with lifting I've noticed it's very hard to recognize the real information from the bull****, or bro-science.

[Grizvok]

Perhaps not. Since starting with lifting I've noticed it's very hard to recognize the real information from the bull****, or bro-science.

What it comes down to is torque really. I think this article is pretty good.

http://www.strongerbyscience.com/its...bar-squatting/

[Secerbus]

Here is an update guys with my first attempt at a low bar squat.

https://forum.bodybuilding.com/showt...1&p=1488397411

[Secerbus]

What it comes down to is torque really. I think this article is pretty good.

http://www.strongerbyscience.com/its...bar-squatting/

I'll read through it, thanks!