Help my squat

Maybe you should try doing them sans the bar until you think your form is corrected. Your knees are angling a bit in front of you feet; when you look down, you should be able to see your feet clearly and not your knees. Sit almost like you're sitting back into a chair, keeping your back straight.

lindyyy87 wrote: »

Chieflrg wrote: »

I disagree one needs to.look up. In a low bar squat, looking a few feet in front of your feet with a neutral neck will give you better balance and hip drive in most cases.

Your form looks pretty good. Hard for me to see with the size of the vid, but it appears you may be hyper extending your back which might be related to your neck or possibly tightness in back.

* edit to add, I would like to see your wrist in a straight line with your forearm. As weight gets heavier, that angle could put a lot of unnecessary pressure and possibly pain issues.

Thanks for your feedback! I will try looking forward a bit tomorrow. I'm trying really hard to not hyperextend my back, but it tends to happen. Do you think box squats would help?

I I hadn't even considered that my wrist position was off, but it makes sense because I have had pain in my wrist after squatting before.

I would focus on a neutral spine/neck.

If you want to fix your squat, just work on your squat. Accessory lifts are more for helpful for Internediate/Advanced lifters. Most people in earlier stages lose tightness with box squat because they don't know how to squat by itself yet.

Honestly from what I see you aren't far off once you take out looking up.

To add I would work on a two or three step walk out. It will save energy as weight progresses.

If camera was straight, and it appeared very - you aren't leaning forward too far at all - bar almost tracks right over your mid-foot. If you really feel your heel lifting up such you are pushing your toes in to keep balance, then you are right and I can't see the feet.

Usually you do need your wrists closer together for low-bar squat just to squeeze your back better to create that shelf the bar sits on.
Wrist issue could be not only the angle - but do you feel you are actually pushing up on the bar?
You could try not wrapping the thumb around, but keep it on same side as fingers.

You'll also want to confirm you start the habit of dropping/lifting the bar off while directly under it, not leaning forward. Just move on forward until it hits, then drop straight down.

Otherwise, really good form despite the head tilt. Which the neutral that has been mentioned means the spot you are looking at will change depending on the tilt of your upper body. It'll start almost straight ahead, and then be that close spot at the bottom.
Very similar to deadlift sweep of the head.
https://youtu.be/bbNA17KjBzU

Feet width, and feet/knee angle are personal preference to what allows good form on the aspects that could injure you if done wrong. Perhaps you already experimented on that and found what's best.

Most things have already been addressed, but there was one additional thing I'd advise on. I'd put the pins (where you unrack the bar) down one notch. It looks like it's so high, you're starting to get on your tiptoes a little when unracking and reracking the bar. When the weight gets heavier, you definitely won't want to do that.

Here's another video from Alan that explains the position of the low bar and locking out your wrists.
https://www.youtube.com/watch?v=xrnq4OAN5bE