Back Squat - Form Question

mryak750

The pain of the bar on your traps will go away...try without it

jimmmer

Yes, that's a pad. The bar kills me without it. No matter how much I tighten up those muscles, it's still against my vertebrae.

If you're doing low-bar and the bar is resting on your delts, then you shouldn't be feeling it in the vertebrae. This, coupled with the upper body lean, leads me to believe you're losing tightness in your upper back. If you get racking the bar on your delts properly - then these two things should clear up.

robweaver77

You are definitely below parallel. Your body lean is more forward, which is more like lowbar squat. The body lean forward would make it more difficult to get much deeper. The bar placement looks like it is midway between highbar and lowbar. Is that a pad around the bar? That might be messing things up slightly.

So I should stop leaning forward so far?

Yes, that's a pad. The bar kills me without it. No matter how much I tighten up those muscles, it's still against my vertebrae.

For highbar squat, try shrugging your shoulders up and back so that the bar rests purely on your traps. Shugging your shoulders up and back makes your traps pop out so they take the weight of the bar rather than your spine. It should also let you stay a bit more upright, which will allow greater depth. If you want to try lowbar (which would allow you to keep your forward lean), push your shoulders all the way back and try sliding the bar (while on the rack) up and down your back until it grabs a natural notch in your back. Neither way should have the bar resting on your spine, which would let you get rid of the pad.

EricMurano

At least parallel, deeper if your hips are made for it. How deep someone can go depends on their bone structure.

If you're just breaking parallel then you're fine.

Galatea_Stone

I agree with everyone who says take the pad off the bar. Pinch your shoulders back to put the bar on your traps for high bar squats.

You are definitely below parallel, and you don't need to go ATG to get a good workout. I mix it up. Sometimes I go ATG, and sometimes I force myself to stop at just below parallel. I can't tell you how many times I've gotten stuck at the bottom of the squat on my last set when going for a PR doing ATG squats.

Squatting barefoot isn't the greatest. You can get good squat shoes online. I got Wei-Rui ones for $65 that have a 3/4 inch heel and they really improved my form. You may want to get some weightlifting shoes if you can swing it. (wei-rui shoes are ugly ugly ugly, but they are great)

_lyndseybrooke_

Thanks so much for the tips, everyone! I'm relieved to know that I'm not as far off as I thought.

your form is fine...keep squatting...where did you get your squat rack from?? What brand is it??

I bought it from sports equipment store that usually sells used equipment. This was new, though. I got it for about $125. You can also find it on Amazon: http://www.amazon.com/Barbell-Olympic-Bench-Squat-Rack/dp/B005Y1PA7S

The reviews aren't so great, but it works for me and I haven't had any issues. My husband has used it as well and hasn't complained. It's good for the money. I'd eventually like to buy or build a power rack, but then I'd have to put it in the garage. Working out in the garage doesn't sound too fun to me.

phatguerilla

OP in the form pictures the camera is too low to get an accurate gauge on depth. The main thing is while you changed your bar height you didn't change your form. You're doing a low bar squat in a high position in the second picture. You should be more upright in a high bar squat.

Also for me what effects squat depth most of all, or at least the ability to go low without tipping forward, is ankle mobility. Make sure your ankle/achilles is moving freely and doesn't feel tight when warming up.

One other thing I've noticed when I've seen girls squatting in the gym is their stance is too wide. A wide stance makes it harder to go lower.

Azdak

At some point, the difference between parallel and ATG becomes anatomical as much as anything else.

eric_sg61

Looks good, You do have some forward lean, but it can be fixed. Someone mentioned weighlifting shoes earlier, those were essential for me to reach better depth and to keep my torso more upright with high bar squats
Here are some good tips in this
https://www.youtube.com/watch?v=zoZWgTrZLd8

mryak750

Thanks so much for the tips, everyone! I'm relieved to know that I'm not as far off as I thought.

your form is fine...keep squatting...where did you get your squat rack from?? What brand is it??

I bought it from sports equipment store that usually sells used equipment. This was new, though. I got it for about $125. You can also find it on Amazon: http://www.amazon.com/Barbell-Olympic-Bench-Squat-Rack/dp/B005Y1PA7S

The reviews aren't so great, but it works for me and I haven't had any issues. My husband has used it as well and hasn't complained. It's good for the money. I'd eventually like to buy or build a power rack, but then I'd have to put it in the garage. Working out in the garage doesn't sound too fun to me.

Thanks...same here...I workout in my basement and my ceilings are too low for a power rack...but they do have one that's 72" in height

JoRocka

You are definitely below parallel. Your body lean is more forward, which is more like lowbar squat. The body lean forward would make it more difficult to get much deeper. The bar placement looks like it is midway between highbar and lowbar. Is that a pad around the bar? That might be messing things up slightly.

So I should stop leaning forward so far?

Yes, that's a pad. The bar kills me without it. No matter how much I tighten up those muscles, it's still against my vertebrae.

For highbar squat, try shrugging your shoulders up and back so that the bar rests purely on your traps. Shugging your shoulders up and back makes your traps pop out so they take the weight of the bar rather than your spine. It should also let you stay a bit more upright, which will allow greater depth. If you want to try lowbar (which would allow you to keep your forward lean), push your shoulders all the way back and try sliding the bar (while on the rack) up and down your back until it grabs a natural notch in your back. Neither way should have the bar resting on your spine, which would let you get rid of the pad.

I can't see pictures- but if there is vertebra issue- this shoulder tip is good.... I actually found I had to scoot my hands in closer to my shoulders to keep everything tight and in place- really helped.

_lyndseybrooke_

Loving these tips. I'll look into some ugly lifting shoes and I'll work on getting rid of the pad and not tipping forward so much. Thanks guys!

MagnumBurrito

Thanks so much for the tips, everyone! I'm relieved to know that I'm not as far off as I thought.

your form is fine...keep squatting...where did you get your squat rack from?? What brand is it??

I bought it from sports equipment store that usually sells used equipment. This was new, though. I got it for about $125. You can also find it on Amazon: http://www.amazon.com/Barbell-Olympic-Bench-Squat-Rack/dp/B005Y1PA7S

The reviews aren't so great, but it works for me and I haven't had any issues. My husband has used it as well and hasn't complained. It's good for the money. I'd eventually like to buy or build a power rack, but then I'd have to put it in the garage. Working out in the garage doesn't sound too fun to me.

Thanks...same here...I workout in my basement and my ceilings are too low for a power rack...but they do have one that's 72" in height

Lyndsey your form looks good. I lift barefoot also (with shorts . It's really helped strengthening my feet and arch support.

I have the 72" power rack. Great for low ceilings. My basement is only 7' high.

It's slightly wider than the power racks I've used at most gyms, which is real nice. Also, it has so many levels for safety bar. Definitely one of my best purchases.





http://amzn.to/1kGU2zr

It works and I'm 6'3. The only thing I can't do in it is standing overhead press. I have to do seated.

_lyndseybrooke_

Thanks so much for the tips, everyone! I'm relieved to know that I'm not as far off as I thought.

your form is fine...keep squatting...where did you get your squat rack from?? What brand is it??

I bought it from sports equipment store that usually sells used equipment. This was new, though. I got it for about $125. You can also find it on Amazon: http://www.amazon.com/Barbell-Olympic-Bench-Squat-Rack/dp/B005Y1PA7S

The reviews aren't so great, but it works for me and I haven't had any issues. My husband has used it as well and hasn't complained. It's good for the money. I'd eventually like to buy or build a power rack, but then I'd have to put it in the garage. Working out in the garage doesn't sound too fun to me.

Thanks...same here...I workout in my basement and my ceilings are too low for a power rack...but they do have one that's 72" in height

Lyndsey your form looks good. I lift barefoot also (with shorts . It's really helped strengthening my feet and arch support.

I have the 72" power rack. Great for low ceilings. My basement is only 7' high.

It's slightly wider than the power racks I've used at most gyms, which is real nice. Also, it has so many levels for safety bar. Definitely one of my best purchases.





http://amzn.to/1kGU2zr

It works and I'm 6'3. The only thing I can't do in it is standing overhead press. I have to do seated.

Oo, thanks for that link. Bookmarking it! I've had my eye on this one, but the price is a little out of my league right now: http://www.amazon.com/dp/B008UQLTIS/ref=wl_it_dp_o_pC_nS_ttl?_encoding=UTF8&colid=IGABMN9XURYN&coliid=I3V5Y9RXU9CL0S

mryak750

Thanks so much for the tips, everyone! I'm relieved to know that I'm not as far off as I thought.

your form is fine...keep squatting...where did you get your squat rack from?? What brand is it??

I bought it from sports equipment store that usually sells used equipment. This was new, though. I got it for about $125. You can also find it on Amazon: http://www.amazon.com/Barbell-Olympic-Bench-Squat-Rack/dp/B005Y1PA7S

The reviews aren't so great, but it works for me and I haven't had any issues. My husband has used it as well and hasn't complained. It's good for the money. I'd eventually like to buy or build a power rack, but then I'd have to put it in the garage. Working out in the garage doesn't sound too fun to me.

Thanks...same here...I workout in my basement and my ceilings are too low for a power rack...but they do have one that's 72" in height

Lyndsey your form looks good. I lift barefoot also (with shorts . It's really helped strengthening my feet and arch support.

I have the 72" power rack. Great for low ceilings. My basement is only 7' high.

It's slightly wider than the power racks I've used at most gyms, which is real nice. Also, it has so many levels for safety bar. Definitely one of my best purchases.





http://amzn.to/1kGU2zr

It works and I'm 6'3. The only thing I can't do in it is standing overhead press. I have to do seated.

Yes that's the one...I was wondering if it would work for my height as well...I'm 6'2..I'll be purchasing it by the end of the year

LazSommer

You are going low enough. Don't squat on carpet. That IS carpet, right?

LazSommer

You are definitely below parallel. Your body lean is more forward, which is more like lowbar squat. The body lean forward would make it more difficult to get much deeper. The bar placement looks like it is midway between highbar and lowbar. Is that a pad around the bar? That might be messing things up slightly.

So I should stop leaning forward so far?

Yes, that's a pad. The bar kills me without it. No matter how much I tighten up those muscles, it's still against my vertebrae.

Move the bar down.

_lyndseybrooke_

You are going low enough. Don't squat on carpet. That IS carpet, right?

No, it's uncooked rice. Haha. Yes, it's carpet. Why shouldn't I squat on carpet, exactly?

Galatea_Stone

OP in the form pictures the camera is too low to get an accurate gauge on depth. The main thing is while you changed your bar height you didn't change your form. You're doing a low bar squat in a high position in the second picture. You should be more upright in a high bar squat.

Also for me what effects squat depth most of all, or at least the ability to go low without tipping forward, is ankle mobility. Make sure your ankle/achilles is moving freely and doesn't feel tight when warming up.

One other thing I've noticed when I've seen girls squatting in the gym is their stance is too wide. A wide stance makes it harder to go lower.

Disagree with the bold part. I go deeper with a powerlifting (wide) stance than I do an olympic (shoulder width) stance.

OP, with the high bar, look directly forward or slightly up. That will help keep you from pitching too far forward.

ValGogo

first things first

low bar or high bar?

Since you're my go-to gal, explain low bar and high bar please. Thank you.

I thought I had a photobucket picture of this to just post up- but I can't search my phone quickly with such low reception
if you google low bar vs high bar squats- click images- there is a fantastic siloutte drawing that shows a guy with the bar in 3 placements- doing a squat- front- high and low (in that order left to right)

this might bring it up for you.
https://www.google.com/url?sa=i&rct=j&q=&esrc=s&source=images&cd=&cad=rja&uact=8&docid=0cKWw_kxa57UrM&tbnid=LW_o05nj7dawiM:&ved=0CAMQjhw&url=http://70sbig.com/blog/2012/01/low-bar-vs-high-bar-squatting/&ei=8MiQU92NJcKSqgbqr4G4Bw&bvm=bv.68445247,d.cWc&psig=AFQjCNEHZmeaE4RTbrQ03-sfEU_8cQGOnA&ust=1402083941833640

ultimately low bar sits on yoru rear delts- very low... high bar sits on your traps - but not on your spine and it greatly impacts the way you actually squat.

Ahh good. I find it so difficult to get the right position on delts and traps. Oh and they DON'T sit on the scapulae, right?

ValGogo

Okay guys. I'm just not sure I can get much lower than parallel regardless of the weight on my back. I tried different stances, deloaded, and I'm still getting what looks like parallel or maybe just below.

I was squatting 120, so I deloaded to 115 to see if I could get deeper. This was the result (yes, I lift barefoot in my underwear):



I decided to deload a bunch, just to see. This is me squatting with only 80 lbs, which felt like nothing on my shoulders:



Is it just me, or do those look pretty much the same?

So, what's the issue? Feel free to critique my form, stance, etc. I want to improve, so I'm not going to get defensive. If all of that looks good, could it be weak hip flexors? Or something else I can work on?

I love that it's in your house. Is that rack really tall?