Help /fit/, I've watched every fucken squat form video on youtube but my squats just still sucks.
I can do 130 kg / 285 lbs deadlift for 5 reps but I struggle to do 1pl8 squats.
From what I understand they use pretty much the same muscles so it just doesn't make sense to me. What am I doing wrong?
I'm trying to get my hips back, I watched some alan thrall video that said that you should imagining sitting down in a chair when you're doing low bar. Maybe I'm taking it too far?
dl are supposed to work primarily the glutes and hams, squats the quads.
you are buttwinking like a motherfucker btw. look up alan thrall's vids about squats and buttwink on youtube. i'd recommend to do the squat progression for lifters with weak mobility he lays out in one of the vids. (and do it like he said, don't squat heavy after just one or two workouts. correct your form, then and only then continue with heavy squat progression.)
You have very long legs, not the best proportions for squats. Putsome small plates under your heels and see how it goes and if it helps and you like it get some weightlifting shoes.
They are a blessing for lanky and unflexible ppl
They dont look THAT bad, desu. Some buttwink,yes, but you are probably not that flexible and your femurs are long as all hell.
Also; skinny. Eat more food and you'll gain more muscles .
Also: Get some better lifting shoes, they will help you with mobility.
Try starting the squat by forcing your knees out, instead of pushing your ass back.
You're going deeper than your flexibility allows, taking tension off the hamstrings. Stick your ass out more at the bottom and, when you can't go any deeper and feel a huge stretch, use that hamstring stretch like a rubber band to bounce you out of the hole.
hate to break it to ya man, but like me, your anthropometry (relative limb lengths) is all wrong for squats. you'll never be that great at them, but you can always still improve them.
actively focus on keeping the bar over midfoot. it's coming forward on you at the bottom
he has more of a problem with limb lengths than mobility.
OP - go post your video on Rippetoe's Q&A forum. he'll help you. honestly. startingstrength.com/resources/forum/forum129/
go jack off or something, you have no use here
but shouldn't the raised heel and mobility improvement help with this problem? i think this or a wider stance is the only possibilty to squat deep enough with heavy weight if someone has long femurs, isn't it?
switch to front squats, it's much safer for people with your proportions and throw in some lunges
from this angle it looks like the bar is high on your back and you are doing high bar, not low bar. The low bar position sits below the traps and uses the rear delts to support the bar. It looks like you are trying to do a low bar squat in a high bar position.
Main problem is that you've misinterpreted the "hips back" que.
You're not supposed to move your ass backwards by arching your lower back, like you're doing. If you sit back into a squat you will have to lean forward more. You're trying to keep your torso upright and move your hips back, which arches your lower back, killing your core strength.
DO NOT SIT BACK
'Throw' your hip a bit back, a bit, almost not, and then sit down, so that the weight gets carried also to your hams.
What you are doing now is, basically, sitting way to back, removing any possible leverage and so the weight is carried by... well, nothing, basically.
These are basically the only decent replies from OP through them, so here:
That form is leading with ass, which is a huge no-go. The back should be straight.
You should practice without weights for some reps until you can get it down, and stretch if you can't. For the record, learning to properly set the shoulders and hips should make lifting much more comfortable. It's as simple as rotating palms and forearms forward, and the shoulders should naturally open up and can come back effortlessly. The same is true for legs and hips.
no, those posts are pointless because we still don't know if he's trying to low bar or high bar squat or wtf he's trying to do. giving him any advice without figuring that out first is just stupid.
I'm not saying it will increase your squat, but you have a pretty bad buttwink which you will need to get rid of to avoid inuring your back. Trust me on this one I squatted a lot of weight with butt wink and now my lumbar spine is fucked.
You seem to be doing a hybrid low bar / high bar squat stance (your stance is too narrow while the bar placed low). Pick one and work on it.
You are focusing too much on extending your lumber spine instead of hinging at the hips. "Butwink". Just focus on keeping your entire spine neutral. Even your cervical.
Hey OP, I am having/had similar problems. I'm also a tall skellington man with long af legs. Here are some things I've been trying to work on:
>Keeping the bar in one place.
>You should feel your core and hams engaged.
>HIP DRAHV on the way up.
I am still mystified as to how to perfect it but I'm making some small gains. I pulled my MDL at 190lbs 6 months ago and have been trying to get this shit down perfectly since then, my working weight with (what seems like) good form is now 160. Just keep at it broheim, remember that the numbers mean nothing if your form is wrong.