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  1. #1
    Registered User adc0406's Avatar
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    1RM Squat Critique

    225 squat at 148lb BW, thoughts? I know it's not the best angle but anything you can see from it?

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    Registered User Anthony21's Avatar
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    A true 1rm attempt isn't always going to look pretty but this isn't a beauty pageant.

    With that said props on what I assume a PR for you. One thing I notice is your position coming out of the hole.

    From the angle your chest almost looks parallel to the floor. This is indicating to me your almost folding over and not staying a bit more upright. As the weight gets a bit heavier it's gone to fold you and dump you forward.

    Other than that that's the only glaring thing I see, congrats.
    My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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    Registered User adc0406's Avatar
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    Thank you, it was a PR.

    Yeah the two things I noticed on inspection myself was torso angle and depth. As far as torso angle goes, you can't really tell from this angle but I believe the bar path is vertical - and my angle looks the same as lower weight higher rep stuff that I do and record from the side where the bar path seems perfect to me. Could that angle just be my squat mechanics or is it something I should work on?

    As far as depth, once again I can't really tell from this angle but I think it's fine? If anything it isn't egregious - could be like half an inch short?

    Thanks for the feedback.
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    Registered User WolfRose7's Avatar
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    Depth looks slightly high. But it's not the angle to judge it truly.
    I think you'd really benefit from heeled shoes.

    Otherwise, not a lot.
    Why do you unrack with such a close stance? Must feel horrible for a 1rm
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    Registered User olyw8lifter's Avatar
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    Basically, you're set up is more akin to a low bar squat except for where you have the bar located. Rack the bar on your traps and drop your elbows down more. Sit down, not back. Don't hunch your back and traps
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    Registered User adc0406's Avatar
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    Originally Posted by WolfRose7 View Post
    Depth looks slightly high. But it's not the angle to judge it truly.
    I think you'd really benefit from heeled shoes.

    Otherwise, not a lot.
    Why do you unrack with such a close stance? Must feel horrible for a 1rm
    I had a strength coach who taught my walkout as narrow stance squat it out of the rack then three steps to position myself. Should I be using a wider stance to get it off the rack?
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    Registered User adc0406's Avatar
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    Originally Posted by olyw8lifter View Post
    Basically, you're set up is more akin to a low bar squat except for where you have the bar located. Rack the bar on your traps and drop your elbows down more. Sit down, not back. Don't hunch your back and traps
    Is my current rack position not a correct low bar position?
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    Registered User Anthony21's Avatar
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    Originally Posted by adc0406 View Post
    I had a strength coach who taught my walkout as narrow stance squat it out of the rack then three steps to position myself. Should I be using a wider stance to get it off the rack?
    I don't take too wide of a stance on my walk out. My feet are usually about shoulder width, if not maybe 1" closer when I unrack.
    My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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    Originally Posted by adc0406 View Post
    I had a strength coach who taught my walkout as narrow stance squat it out of the rack then three steps to position myself. Should I be using a wider stance to get it off the rack?
    I'd take hip to shoulder width. Basically my squat stance, maybe slightly narrow. But that super narrow looks hella unbalanced with high load, you wouldn't squat with that stance so I don't get why you'd unrack with it
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    Originally Posted by adc0406 View Post
    I had a strength coach who taught my walkout as narrow stance squat it out of the rack then three steps to position myself. Should I be using a wider stance to get it off the rack?
    I don't think anyone squats with as narrow as stance as you unracked with. Is doing 1rm attempts part of your program?
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    Registered User adc0406's Avatar
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    Originally Posted by LactoseTolerant View Post
    I don't think anyone squats with as narrow as stance as you unracked with. Is doing 1rm attempts part of your program?
    Yes - program ended and there is an optional three days of maxes to assess progress.
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