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  1. #1
    Registered User Andrew578's Avatar
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    Squat Form Check

    Currently following fierce 5 novice. 17 year old male 5'5 and 114lbs. Any tips on improving my squat. Also when I am progressing the weight as the routine says my form is sacrificed. How could I go about adding weight without sacrificing form. Thanks

    https://www.youtube.com/watch?v=o7yiGAJX0_8
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  2. #2
    Registered User snailsrus's Avatar
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    Gain weight

    Go lower, good forum before weight
    Insta is username snails.r.us
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  3. #3
    Han shot first! TolerantLactose's Avatar
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    You're way above parallel.

    Keep your elbows down.

    Don't extend your back in an attempt to stay upright.
    I can tell time. Time cannot tell me.

    Formerly LactoseTolerant. I'm not very imaginative.
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  4. #4
    Registered User Andrew578's Avatar
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    Originally Posted by snailsrus View Post
    Gain weight

    Go lower, good forum before weight
    yeh thanks, need to lower weight
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  5. #5
    Registered User Andrew578's Avatar
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    Originally Posted by TolerantLactose View Post
    You're way above parallel.

    Keep your elbows down.

    Don't extend your back in an attempt to stay upright.
    thanks. Yeh I went to heavy
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  6. #6
    Han shot first! TolerantLactose's Avatar
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    Originally Posted by Andrew578 View Post
    thanks. Yeh I went to heavy
    My sense is that the back extending is unrelated to the weight on the bar.
    I can tell time. Time cannot tell me.

    Formerly LactoseTolerant. I'm not very imaginative.
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  7. #7
    Registered User jademonkey's Avatar
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    Don't be shy about lowering the weight a LOT to work on form and depth. I had to reset lower weight a few times over many months just to get depth.

    Looking at the floor 10 feet in front of you can help keep you from arching like that.

    For depth, I grab an exercise ball and stack it on some plates as a butt target. I check in a mirror sideways to setup the height of the ball. Set it up as low as you can go without tucking your hips under (buttwink). Then try and squat to that with a barbell. You'll be surprised how low it feels and how much weight you'll have to take off the bar for a while, but it was worth it for me.
    Current.....................315 / 285 / 475............177 lbs
    July 1, 2019.................................................164 lbs
    Late April 2019.........285 / 275 / 440.............178 lbs
    Early March 2019......275 / 245 / 405.............173 lbs
    Oct, 2018..............175x6 / 145x6 / 275x5......163 lbs
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  8. #8
    Registered User Andrew578's Avatar
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    Originally Posted by jademonkey View Post
    Don't be shy about lowering the weight a LOT to work on form and depth. I had to reset lower weight a few times over many months just to get depth.

    Looking at the floor 10 feet in front of you can help keep you from arching like that.

    For depth, I grab an exercise ball and stack it on some plates as a butt target. I check in a mirror sideways to setup the height of the ball. Set it up as low as you can go without tucking your hips under (buttwink). Then try and squat to that with a barbell. You'll be surprised how low it feels and how much weight you'll have to take off the bar for a while, but it was worth it for me.
    Thanks for the help. How should I go about progressing because I am doing the fierce 5 novice routine
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