Can anyone critique my squat form?

It looks like you're creating a bounce at the bottom of the squat in order to come out of the hole. Pause work should be more strict- squat down into the hole, pause, stand up. You're creating momentum to help yourself out, which minimizes the benefits of pause work in the first place.

I also noticed that your depth is a little off as well. On some reps, it looked like you're just above parallel and on others, your bounce actually drops your depth to a proper level- this is evident on your last set.

How much are you warming up? I typically do anywhere from 4-6 warm up sets, adding weight for each set. For pause work, I typically pause longer with lighter weight and will decrease the amount of pause for each set, typically going from 3-4 seconds down to a full second, which is what I shoot for on my working sets.

That being said, the rest of your form looks good. You have a strong arch with your upper body, your knees aren't tracking past your toes and you should be able to hit proper depth with some more work.

All good points, you're also not thrusting your hips forward near the top, and your posture slouches at the top hold which tells me you're probably not engaging your glutes.

Rigger

Mayor_West wrote: »

It looks like you're creating a bounce at the bottom of the squat in order to come out of the hole. Pause work should be more strict- squat down into the hole, pause, stand up. You're creating momentum to help yourself out, which minimizes the benefits of pause work in the first place.

I also noticed that your depth is a little off as well. On some reps, it looked like you're just above parallel and on others, your bounce actually drops your depth to a proper level- this is evident on your last set.

How much are you warming up? I typically do anywhere from 4-6 warm up sets, adding weight for each set. For pause work, I typically pause longer with lighter weight and will decrease the amount of pause for each set, typically going from 3-4 seconds down to a full second, which is what I shoot for on my working sets.

That being said, the rest of your form looks good. You have a strong arch with your upper body, your knees aren't tracking past your toes and you should be able to hit proper depth with some more work.

Basically all of this. You just need a little better depth and no artificial stretch reflex. Probably will have to drop the weights slightly but that's life.

Those are not pause squats OP. You still are using momentum.

Also video aofweight that can only be done 3-5 reps so we can see where form breaks down.