High Bar Squat Form Check

[ShellRox]

http://goo.gl/4wz78g
(or https://drive.google.com/file/d/1Ek4...6OTvt0zoJ/view)

I know I probably should be slightly more vertical, but I have few mobility issues (back, slight kyphosis still left) that I'm trying to fix.

Also, I recently started wearing squat shoes to help with dorsiflexion (used to wear flat shoes before), but I think bar is not completely balanced on the middle of the foot (heels seem to be slightly raising).

Is there anything important that needs to be addressed?

Thank you!

[ironwill2008]

Looks OK.

Going forward, keep that same good form as you gradually, over time, add weight to the bar.

[ShellRox]

Looks OK.

Going forward, keep that same good form as you gradually, over time, add weight to the bar.

Thank you for the response! Surely will try to retain the proper form.

[MadsMadsen]

Loving the shoes man, always had a thing for the jet-black Romaleos 3's!

Keep up the form as the other poster said, it looks really good. Don't be afraid to go low either though, you're going to parallel and you might get a lot more out of going all the way down ATG.

[ShellRox]

Loving the shoes man, always had a thing for the jet-black Romaleos 3's!

Keep up the form as the other poster said, it looks really good. Don't be afraid to go low either though, you're going to parallel and you might get a lot more out of going all the way down ATG.

Thank you! It took me good amount of effort to find them, they are quite helpful.

About the depth, it might sound surprising, but I was very close to my maximum squat depth in the video (perhaps I could go slightly lower if I tried really hard), I guess it has to be my flexibility and long femurs compared to the torso.

Also usually, people tend to take control of eccentric portion of the lift frivolously (they also call it divebombing) and they just utilize below the parallel portion to rest and use the bounce as an advantage (Alan Thrall explains it here: https://youtu.be/NQD4Y_R4mOo). But I guess I could just go down to my maximum depth and just pause there (though pausing would eliminate constant tension, which might be suboptimal for hypertrophy).

So I'm not quite certain yet, I will definitely try out going as deep as I can to see how challenging it would be. Thank you for the advice!

[Ghawk21]

Depth looks fine to me, some people can't go ATG without jamming themselves into posterior pelvic tilt just because of bone structure. Wouldn't worry about getting deeper. Only recommendation I have is to take a full breath and brace at the top of every rep and get as tight as possible before each rep. You're fine here but when the weight starts getting heavy you'll feel much more stable.

[ironwill2008]

Thank you! It took me good amount of effort to find them, they are quite helpful.

About the depth, it might sound surprising, but I was very close to my maximum squat depth in the video (perhaps I could go slightly lower if I tried really hard), I guess it has to be my flexibility and long femurs compared to the torso.

Also usually, people tend to take control of eccentric portion of the lift frivolously (they also call it divebombing) and they just utilize below the parallel portion to rest and use the bounce as an advantage (Alan Thrall explains it here: https://youtu.be/NQD4Y_R4mOo). But I guess I could just go down to my maximum depth and just pause there (though pausing would eliminate constant tension, which might be suboptimal for hypertrophy).

So I'm not quite certain yet, I will definitely try out going as deep as I can to see how challenging it would be. Thank you for the advice!

Parallel is plenty deep enough, OP.

There's a tendency among relatively new trainees to unconsciously start Squatting more-shallow as the loads increase over time. Don't allow this to happen; shoot a vid of yourself for your own use once a month or so to verify depth.

[ShellRox]

Depth looks fine to me, some people can't go ATG without jamming themselves into posterior pelvic tilt just because of bone structure. Wouldn't worry about getting deeper. Only recommendation I have is to take a full breath and brace at the top of every rep and get as tight as possible before each rep. You're fine here but when the weight starts getting heavy you'll feel much more stable.

Parallel is plenty deep enough, OP.

There's a tendency among relatively new trainees to unconsciously start Squatting more-shallow as the loads increase over time. Don't allow this to happen; shoot a vid of yourself for your own use once a month or so to verify depth.

Yes, I absolutely agree. I'm always noticing the posterior pelvic tilt at the end of the motion, and if I increase the depth there might be some complications (even though naturally, asis-psis angle on my ilium is slightly higher than average, hence I have anterior pelvic tilt).

I'm definitely going to keep shooting videos so I control my form, getting tight before the lift is something I always do on heavy lifts, but now it was 135 lbs (60kg) for 10 reps so I was slightly more relaxed, but I'm going to pay more attention for that in the future.

Thank you for the help!

[FaIIen]

But I guess I could just go down to my maximum depth and just pause there (though pausing would eliminate constant tension, which might be suboptimal for hypertrophy).

You can pause without relaxing.