how do i fix this i know you guys won't believe me, but

>>38866612
You know how you stand when you want to be taller? hold that posture while you squat. even if you can get down as low, dont fuck your back. work on hamstring flexibility and ankle mobility.

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>>38866638
pic is literally the straightest i can get my back


the weird thing is that i actually have a straighter spine when i squat with weight though

>>38866612

You may have tight quads, hip flexors and ankles. Or you might have an unstable/weak core and lower back. Make sure you have a tight core, tight glutes. Squeeze those abs and glutes on your way down; you have a buttwink. Looks like you need to work on your ankle mobility as well. Keep your chest up as you go down.

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>>38866612
>>38866660
Your form is totally different when you actually squat and hold a barbell on your upper back dipshit.

It's normal that you can't get a straight back when you're squatting like this.

>>38866992
this

Wear heels
Wider stance
Knees forward and out more
Lower bar position to keep mid foot
Follow Chris Duffin's squat queues

>>38866612
third world squats nigga

>>38867092
that is a 3rd world squat

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>>38866612
you look like me when I am in a squat. I can't tell from pic but you may have longer legs and a shorter torso. that ratio on a body makes it difficult for squating as the long femur throws off your bodies levers and forces me to have to lean forward more so as not to tip back. or you jjust need to strech your hip flexors

>>38867116
push your knees apart in the bottom. spend at least 10m a day that way. That's what I did, and I am one bendy fucker now. Took a few weeks.It was primarily ankles holding me back, but just hanging out in the position a lot helped.

>>38866612
Barely anyone on /fit/ is smart enough to know how torque works fro squatting. This guy -> >>38867075
knows what he's talking about. Follow this advice.

>>38866612

Your ankles clearly arent flexible at all. Work on pushing your knees forward more. Don't go that low if your flexibility doesnt allow it

>>38866992
This. It's all to do with your centre of gravity and maintaing balance. Having a heavy ass weight on your back means you don't need to lean forward as much to keep CoG over your mid foot.

You can train yourself to have a straight back without a barbell but I don't really see the point. That curve in your spine is something a spine is designed to be able to do and because it's not supporting a weight on your shoulders it doesn't need to be neutral. Don't worry about it OP.

Pull the floor apart with your toes, break at your hips and sit back into it while maintaining correct bracing your weight should be distributed evenly across your feet. Do it now.

>>38867229
Nigger his hips arent breaking correctly. You can do that without a weight.

>>38867339
>static image
>hips aren't breaking correctly

What a strange comment.

>>38867339
Agreed.

>>38867366
Because his hips dont rotate correctly and he goes buttwink mode.

>>38866612
Overhead barbell squat using a broom until youre comfortable doing it with a empty barbell (if you want to bb squat)

>>38867366
>>38867529
They are right actually, look at his pelvis tilt (no homo).

OP needs to stretch properly (IE ankles, knees, hips, lumbars) and take it slow.

Also, practice squatting without any weight and your arms crossed behind your back to prevent yourself from arching so much. Stop and hold when you hit parallel, and let your bodyweight work for you.

>>38866612
>Implying butt wink is bad
>Implying Lord Riptits doesn't have butt wink

Try to go slightly below parallel rather than sitting down like that.

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>>38866612
Squat plugs

>>38866638
>manlet detected

>>38867817
kek

>>38866660

ankle flexibility looks good
hip flexibility looks ok, maybe do some light stretching or walking lunges to warm up
back flexion not bad, might be tight piriformis

as most anons are saying, your form is probably decent on loaded squat type exercises. Just focus on keeping your back straight, rather than in extension or flexion, and you're gold.

If you're really insecure, post a pic or video of you squatting with weight

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>>38868082
>hip flexibility looks ok

No, it doesn't, you useless tripfag. His hips dont roll properly, you can clearly see it in the picture.

>>38868116

I didn't say it was good, I said it was OK, hence why I suggested he do some light hip stretching. People turn up on here with way worse

>>38866612
What's your height?

>>38866612

Ankle mobility

>>38866612
Widen your stance.

>>38866992
yeah if I try to hold a straight back without a barbell I fall on my ass
when I want to just practice mobility without weights I have to hold my hands all the way forward and lean my back forward too

>>38868506
This. If you're not a manlet / > 6'0 and have long femurs, it is the only way

What are some stretches for better squat form?

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>>38868577

hip flexor stretch with posterior pelvic tilt
ankle dorsiflexion stretch
piriformis stretch
cossack stretch (pic related)

those are usually what I need

>>38868577
squatting
just squat (without weight) for as long as you comfortably can a few times per day

>>38866612
hamstring and inner thigh mobility

Your stance may be slightly narrow, hard to tell from that pic.

Also are you of Celtic descent? You may have deep hip sockets.

>>38869520
>Also are you of Celtic descent? You may have deep hip sockets.

tell me more

>>38868595
So I don't just look like a jackass when I do a Cossack stretch, duly noted

over head squats m8
you cant do them without having an upright torso. works wonder for warming up if you squat high bar

front squats and constant reposturing.

You need to strengthen your core while increasing upper back strength, remember to squeeze back towards your shoulder blades when posturing up , people get butthurt and think you're puffing your chest out dont pay attention to them.


Tl;dr do front squats at a low weight and focus on form

>>38869817
man I wanna walk like taht all the time but when you're dyel it's kinda stupid-looking, you know, people look at you and think you're trying to look big when really all you're trying to do is have good posture, fug. Might just maintain my shitty posture until I make some gains over this winter bulk then slowly adapt from there, atleast then I'll have actual mass and won't look like an idiot flaunting nothing. I know it sounds stoopid as fuk but it's hard to change.

>>38870586
just fucking do it faggot. good posture is much more important than the looks someone might give you

Wait, what's exactly wrong with his form? How then you should squat?

>>38871147
His back is folding over and causing rounding, opening up your hips usually helps with this (i.e wider stance) you need to be more upright

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How's this brehs?

>>38872406
I don't believe you did this without holding on to something

>>38866666

where are you

>>38866612
Widen your stance and push your knees out

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>>38872406
approved squat form comrade

>>38872406
m8 why are your feet straight out of a legend of zelda game?

I've been like this for 5 years, i'm about to give up on squats entirely and just do leg presses or smthin

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>>38872610

>>38873089
is that one of those portable pull up bars you're holding onto?

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>>38873191
One of these.