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  1. #1
    Registered User modernspartan7's Avatar
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    Is my squat deep enough?

    Hi guys,
    I am a 16 year old girl following the stronglifts programme as I was quite underweight and weak and wanted to bulk up and get stronger.

    So far I have found it great but am quite confused about the barbell squat. I managed to get it up to about 57kg but that was with very bad form so I deloaded to 40 and now am at 42.5kg -

    How low should I go? And how do i upload vids and pics on here?

    Thanks a lot
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    Registered User air2fakie's Avatar
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    Try to at least break parallel (hips below knees) at a weight where you can do so safely with good form.

    Click Go Advanced and you should be able to attach pics. Post a video link with some spaces in it - someone can try to embed that.
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    Registered User modernspartan7's Avatar
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    Red face

    Just tried and it’s saying my post count muss be greater than 50
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    Registered User modernspartan7's Avatar
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    Originally Posted by modernspartan7 View Post
    Just tried and it’s saying my post count muss be greater than 50
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    Moderator SuffolkPunch's Avatar
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    You can clearly see that your hip bone is still above the level of your knee.

    Try to go deeper without a load first - and makes sure you can do it without your lower back becoming rounded - or moving the other way (into extension) which used to happen to me.

    Basically pelvis control is matter of learned coordination. Your spine should stay in a fixed position when under load, especially near the bottom otherwise you risk injury when the weight gets heavier. Note that this doesn't mean you can't lean forward a little - but that comes from your hip not from your spine. You should feel your weight squarely in the middle of your feet, not rocking back onto heels or onto the balls of the feet.

    Some people will never be able to break parallel due to deep hip sockets (it's marginal for me) but usually the problem is just coordination and sometimes inflexible ankles
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  6. #6
    Registered User modernspartan7's Avatar
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    Originally Posted by SuffolkPunch View Post
    You can clearly see that your hip bone is still above the level of your knee.

    Try to go deeper without a load first - and makes sure you can do it without your lower back becoming rounded - or moving the other way (into extension) which used to happen to me.

    Basically pelvis control is matter of learned coordination. Your spine should stay in a fixed position when under load, especially near the bottom otherwise you risk injury when the weight gets heavier. Note that this doesn't mean you can't lean forward a little - but that comes from your hip not from your spine. You should feel your weight squarely in the middle of your feet, not rocking back onto heels or onto the balls of the feet.

    Some people will never be able to break parallel due to deep hip sockets (it's marginal for me) but usually the problem is just coordination and sometimes inflexible ankles
    How is this with just the bar?
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    Registered User air2fakie's Avatar
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    Still looks a little above parallel IMO, if you can at least get to parallel (hips in line with knees) that'd be good even if you don't feel comfortable breaking just below.

    It might just be your shirt, but it also looks like you may be reverse arching your back hard rather than keeping your spine neutral.
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  8. #8
    Registered User modernspartan7's Avatar
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    Originally Posted by air2fakie View Post
    Still looks a little above parallel IMO, if you can at least get to parallel (hips in line with knees) that'd be good even if you don't feel comfortable breaking just below.

    It might just be your shirt, but it also looks like you may be reverse arching your back hard rather than keeping your spine neutral.
    Ah thank you. I'll work on my form and take some more pictures to see if i've got it down. What sort of number should i aim for or try to progress to each session. And if my form is not 100 percent perfect should I not count the reps and deload. So at this level do you recommend I start again from just the bar and try to get lower?
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    Originally Posted by modernspartan7 View Post
    Ah thank you. I'll work on my form and take some more pictures to see if i've got it down. What sort of number should i aim for or try to progress to each session. And if my form is not 100 percent perfect should I not count the reps and deload. So at this level do you recommend I start again from just the bar and try to get lower?
    If you're doing SL try to stick with what they recommend for progression - I think they have adjustments you can make if you're female or small in general.

    The bar itself is already 20kg so that might be a good idea as you start going deeper. You can put a box down at knee height or just below so you know when you touch it.
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    Something you can do to gradually train your depth for the squat.. If you have a lot of books, you can stack them to as high as you're comfortable as your starting depth, and each week remove a book or more and squat to that depth, and repeat until you're able to hit close to the floor in depth no problem(or you could stick a second bar across the safety bars in a power rack, and gradually lower the j-cups each week you squat, if you have one available). You'll have a built up ability that will serve you will in future sets, and you can now control how deep you go, not settle for less. Stretching will also help a bit.
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  11. #11
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    Originally Posted by modernspartan7 View Post
    How is this with just the bar?
    IMG_1487.jpg (47.5 KB)
    That's high by about 4-6 inches.

    Originally Posted by SuffolkPunch View Post
    Some people will never be able to break parallel due to deep hip sockets (it's marginal for me) but usually the problem is just coordination and sometimes inflexible ankles
    Widening your stance can also help with depth. Also you can put small plates under your ankles if ankle flexion is an issue, similar to the way weightlifting shoes elevate your heels. Also, bar placement on your back can affect depth. Low bar squatters struggle with depth more than high bar squatters.

    Depth is only a major issue if you plan on competing. Otherwise, you just want to go through a full range of motion to fully stretch and contract your quads. Competition depth is a good target to aim for, but it's not the absolute standard for the vast majority of people.
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  12. #12
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    Originally Posted by modernspartan7 View Post
    How is this with just the bar?
    IMG_1487.jpg (47.5 KB)
    Need to go a few inches deeper. You want to break parallel (90 degree angle between upper and lower leg, or until hips are lower than knees)
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    For me, top of thighs parallel with the ground works, so maybe try that as a cue to make sure you’re hitting depth?

    Also, as others have pointed out, your mobility may be lagging so the body will compensate by letting the low back round too much, etc.

    Work in your range of motion with the goal of getting to parallel over time. Also like to say don’t do what some people do and basically let the weight take them down so they bounce out the bottom.
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  14. #14
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    Work on sissy squats with no bar

    This is the highest your squat should be, I barely made this lift based on depth, felt like crap that day. Hotel scale lied the night before weigh in day it was much higher than my actual weight, and I dehydrated my self, bad idea, dropped more water than needed came in 115 for the 123 weight class but still wasn’t 100% meet day
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    Just lol at squatting heavy. Good luck with ur destroyed lower back goals
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    Originally Posted by steve447 View Post
    Just lol at squatting heavy. Good luck with ur destroyed lower back goals
    YouTube comments are that way >>

    Feel free to take your made up nocebo nonsense with you
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    Originally Posted by WolfRose7 View Post
    YouTube comments are that way >>

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    Originally Posted by steve447 View Post
    Just lol at squatting heavy. Good luck with ur destroyed lower back goals
    Bruh just because you wrecked your back squatting with chit form. Post a form vid or quit whining srs
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    Originally Posted by Ironface View Post
    Bruh just because you wrecked your back squatting with chit form. Post a form vid or quit whining srs
    I already know my form wasn't bad. U know u can still Injure yourself with good form right
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    CEO 10k/year Ironface's Avatar
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    Originally Posted by steve447 View Post
    I already know my form wasn't bad. U know u can still Injure yourself with good form right
    Your assertation that you can’t squat heavy without “destroying your lower back” is patently false
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    Originally Posted by Ironface View Post
    Your assertation that you can’t squat heavy without “destroying your lower back” is patently false
    U can but it can be not safe
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    Originally Posted by steve447 View Post
    U can but it can be not safe
    yes it can stop trolling this section,
    go back to misc ———>
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