official squat form chart

>>40313317
That's an awful chart.

>>40313324
>awful chart
>literally all u need to know

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>>40313317

How's my form ?

>let me know

>>40313317
What's wrong with ATG?

>>40313347
this is the ideal male body. you may not like it, but this is what peak performance looks like

>>40313347
that looks worse than suicide tier my friend

>not doing a natural squat with a barbell on your back

ok retards

>>40313347
Mirin shoe in bottom right corner

>>40313348
well whats wrong with it is that its a great way to get replies

>>40313348
literally nothing

ATG is how people naturally squat to take a shit.

>>40313397
that's incredibly incorrect because u would end up literally shitting on ur heels

>>40313317
I have seen some stupid shit on /fit/ but this is the stupidest SHIT I have EVER seen here, if anyone falls for this consider necking yourself.

>>40313317
Switch ATG and PL squats and you're good bro. Reminder, powerlifting is retarded unless you're competing.

>>40313423
how can u go on with ur life being THISSSSSS delusional holy fucking shit

>>40313414
I live in China. This is literally how people shit.

>>40313474
ur heels must be covered in shit from all that diarrhea spray

>>40313474

What, on their heels?

>>40313493
>>40313498

No one is shitting on their heels you morons. Go take a squat shit and see what I mean.

Why do chinamen shit on their heels when they have fully functioning toilets?

>>40313348
https://www.youtube.com/watch?v=NQD4Y_R4mOo

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Updated, non-retarded version boys, 10 hours in MS paint.

>>40313372
Looks like ol dude has a can of dip in his sock too

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>>40313372
ayy youre right that is a pretty nice shoe

>>40313549
fucking LOL I can't believe anyone listens to Layne Norton. What a retard.

>>40313574

It's a reasonable squat form for his goals and build.

Terrible idea if you're not into powerlifting though.

>>40313585
How many times has he snapped his shit up now? Clearly it's not good form.

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>>40313549
>falling for the depth meme

>>40313317
fuck is the difference between the first two?

>>40313595

Back injuries? Surprisingly few times. He's had more trouble with hip issues.

>>40313612
Meanwhile the dude at the bottom has probably had 0 injuries from that squat form. Keep believing in the Norton maymay

>>40313623

Clarence's knees are shot to shit. Like, 'it hurts to walk' damage levels.

>>40313635
From overtraining olympic lifts to a max everyday for several years, and ignoring pain when it started. He did an interview with a website about it awhile back, Moral of the story is if something hurts don't be a dumbfuck and keep going, get it checked out

>>40313605
One is parallel, the other is quarter squat

>>40313605
One is breaking 90 degrees the other isn't.

>>40313661
>>40313687
so? why would you go that low for no reason besides potentially injuring yourself?

>>40313689

Breaking parallel is actually safer than squatting high, presuming you're not so immobile that you can't get down with decent form.

>>40313347
You should bulk.

>>40313689
Squatting high puts more shear force on your knee and ligaments around your knee, even parallel put some shearing force. The lower you can go with an upright torso the lower your chance of injury.

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>injuring your knees for muh lowbar

when will ego-lifters learn

>>40313711
How does this actually make sense though?

You are going through all the knee movements and more through an a2g squat as you are doing a quarter squat.

Besides broscience, is there any actual non blogpost scientific evidence that supports atg squats being easier on the knees than quarter?

>>40313317
>every single picture has barbell on the same height
>except for sergiey, he sold his barbell for scrap, so he can buy illegal cigs

They the fuck do people do this?
There's at least 4 different barbell placements I use.

>>40313317
I squat to where I feel the least shearing tension in my knees, which is actually "suicide tier." My knees are fine. I was fucking them up when I tried to squat with "good form." You should do every exercise in a way that you feel the tension in your muscle and not on your connective tissue. If you're doing that, you're laughing. If you fall for the proper form meme, you're fucked.

t. 6'5 manmore who gets nothing out of sample illustrations with manlet models

>>40313612
>He's had more trouble with hip issues.
THat's literally what everyone told him would happen, if he squatted like that.

He always said 'It's a reasonable squat form for his goals and build' and 'I don't see you having a world record squat'.

Yet he's 36 and he needs joint replacements, like a fucking 50 year old powerlifter, who squatted 1000lbs wide stance in knee wraps.

>>40314469
>The greatest posterior shear force is in the first 30 degrees of the squatting movement, with a substantial decrease in shear as the knee goes past 90 degrees. This means shallow squatting is worse for your knees (specifically meniscus and ACL) than deep squatting.
from some T-nation article, don't know if I trust the source, too lazy to really care to look up if it's true, sounds decently legit though

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>>40314469

>>40313347

Being strong doesn't count if you're a fat fuck

>>40314530
He had bursitis in his hip, that's an overuse thing that would have happened regardless of how he squats since squatting is still pretty hip demanding, and deadlifts are going to do a ton as well.
He's currently out with a back injury, this shit happens to elite lifters, Kelly Branton just posted on his IG about how it took him 3 years to fully recover to compete again, and there's plenty of others who get injured, candito, mike t, are two others that come to mind, it's part of the sport at elite levels.

It's funny watching dyels on /fit/ criticize Layne and thinking they know so much more than him when they're stuck squatting 2 plate and he's squatting +6 plate.

>>40314542
So essentially 90-135 degrees is golden?

>>40314542
That still doesn't actually answer the question. You go through all these movements and more in a2g squats.

Why would going through the entire spectrum of sheer forces be safer than only going to the worst location?

>>40314565
I'm squatting 5pl8, with spina bifida occulta on L3.

Wide stance squat mornings are THE most hip damaging way to squat.
Nobody actually squats like that other than to break a record on one meet and then back off for a 3 year long recovery.

Everybody in the industry told Layne he's have the hips of a 60 year old when he's 35, but he's actually a stubborn, contrary blockhead when it comes to criticism.
Though, his first Iron Radio episode is still the GOAT.

>>40314597
Less time under tension in the worst location.

>>40313529
thats for low bar. if you squat hi bar (which everyone should if youre not a PLer) you might as well squat atg cos you build more strength

>>40313549
>the loser at the bottom
top kek

>>40314597
Squatting at that angle puts more stress on the joints because you have to force your knees to stop and push back up in a vulnerable position

>>40314617

And less tension at that point. You don't full squat with anywhere near what you'd use for a quarter squat.

>>40313650
Yeah no, he's dive bombing his squats because hes a fucking retard taht will never amount to anything. I outsquat atg paused and Im jacked as fuck

>>40314565
>be american
>can't into powerlifting training without steroids
>get crippling injury due to lifting with poor form and poor joint and connective tissue adaptation
>o-overuse injury! could happen to anyone!
Many such cases. Sad!

>>40314649
Are you fucking retarded? Diving into squats is important in Olympic lifting so you can catch heavier weight deeper. How the fuck is it possible for retards like you to even breathe?

>>40313549
>listening to Harry Potter's fat autistic cousin
>making it
pick one

>>40313549
>ass not even touching the ground
Haha confirmed never making it

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>>40315539
"Fat"

>>40313347

>lolfed tier

>>40314560

Having abs doesn't count if you weigh less than teenage boys.

>>40316597

Damn
Clarence Kennedy looks like *THAT* ?

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>>40313317
Actual squat form check request.
First time trying over 3pl8.

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>>40317582

Crazy, right?

>>40316597
>>40317699
shoops

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https://www.youtube.com/watch?v=8o90pKPGOo8

rate me

>>40317789
take video from the side

>>40317844

https://www.youtube.com/watch?v=KMZcZS2UhPg

>>40313348
Nothing. OP is just a mad little chicken legged boy who can't go all the way down

>>40316625
Looks alright to me. Just looks like the bar puts a lot of stress on your wrist, but might not be the case.

>>40313414
i bet you think we're born with belly buttons too

>>40314597

Big difference between simply moving through part of a range of motion, and choosing a point in the range of motion to halt the weight and change its direction. Stopping at quarter-squat height lines up the highest force in the motion with the weakest point in the knee's ROM.

>>40313347
>bar bending over his back
how does he still have a spine?

>>40317692
can't say anything bad about that, bro. lookin good.

Things to look and feel for regarding the knees? What should I feel if im on my way to fucking my knees up? Is it recommendable to drop fast into the squat or with a manageable speed? I try go go about 115-120 degrees on squats

>>40313348
If you're going controlled ATG it's fine, most people dive bomb it and then use the stretch reflex to get back up, effectively getting less out of the exercise. It's harder to dive bomb a parallel or slightly below parallel squat so you have to focus on a controlled descent.

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>>40317754
sure?

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>>40318240
Thanks anon

>>40318556

Shit man few inches more and hes got more arms than Rich Piana

>>40317692
Is the pause at the bottom intentional?

>>40313317
>meme tier

fucking fight me faggot

>>40320326
a few more photoshops*

>>40318471
Cmon guys, help me out

>>40320642
Well what are you feeling? There's so many things that can be wrong with your knees and with your form as well. Without further information all I can recommend is fix your form, take a break, ice, stretch, foam roll.

>>40320692
It's like a soreness kind of feel, I haven't felt it before so I wanted to know if this was normal, it's not painful either

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>>40320763

Wild guess: it's above your knee (VMO)

other common issues: patella tendon, quadriceps tendon

try locating it in the pic (right side is your inner leg)

>>40320847
Well, to keep it simple since I cant tell if thats the left leg or the right leg, it's that pocket thats On the right side of your right leg patella, being on the outside, this is all a little bit below the patella as well

>>40317692
Keep your arms back. They're pushing forward as you squat, an indication that you lack upper back mobility.

>>40320986
Pic is right leg. Do some research on patella tendonitis and try if some related stretches and foam rolling help.

>somebody actually took time out of their busy lives to create this

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>>40320397
Yes. I was trying to eliminate any “bounce” to the squat, so my ascent was pure drive.
Same logic behind why you let a deadlift come to a complete rest before starting the next rep.

Am I wrong?

>>40321046
Will do. Funny, I was actually trying really hard to force my elbows back on this rep, so It’s probably much worse normally.
Good to know so I can work on it.

>point feet forward
>knees collapse in

>point feet out a little bit
>knees continue to collapse inward

>point feet way outward almost 180 degrees
>knees go perfectly straight and feels quite comfortable

Does this have any bearing whatsoever?

>>40321166
>feet at 180 degree
Are you made of rubber?

>>40321076
Thanks chief, will try this, hopefully it isn't anything serious

What else should I avoid when squatting? From an image above, quarter squats look like they do the most damage, but I was wondering as to how fast you can drop into a squat or how slow, if either of these cause damage and such

>>40313549
Clarence looks delish as usual
10/10

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9000 hours in paint

>>40321257
If it's only appeared recently your best bet is to take a break from leg exercises for 1-2 weeks or until it's gone. You don't want it to become chronic.

I had both patellar and quadrices tendon problems for months and fixed it by daily stretching and foam rolling as well as deload for a month. ATG squats are the easiest on my knees. I avoid any other leg exercises beside back/front squats and (deficit) deadlifts.

As for descent speed I'd say do it as fast as you can while still staying tight and avoiding butt wink. Don't dive bomb though, keep it controlled.

This helped me a lot https://www.youtube.com/watch?v=zoZWgTrZLd8

However to further save my knees I modified it and do it like Clarence https://www.youtube.com/watch?v=upF-znxk1U4
Sitting back more, not much knee travel before breaking parallel, hips coming up fast out of the whole thus turning the remaining movement into a good morning almost

Well just some of my experience, everbody's different, do you own research too

>not squatting 30 degrees under parallel
You faggots will never make it

>>40321431
I'll see how I feel by monday, being that today is my last workout day of the week

is a little butt wink ok? I don't think it's that bad, but i'll probably try to get a video from the side to get a better look

>>40321544
Read up on butt wink and in what case it might be ok.

Personally I'd eliminate it with mobility work, stretching and goblet/front squats.

I'm out, may Clarence be with you.

>>40321157
Yes and no. The squat form advocated by Rip and a few others has you using the 'bounce' to help create the drive. It's not a jump or jerk out of the hole, but it's using the elastic nature of the musculature involved to generate force, and in doing so you're thus able to lift as heavy as you possibly can.

Pause squats are their own thing and are used for their own reasons.

>>40321544
Little butt wink is not only ok but normal. Excessive is bad. Basically get a side view video of yourself, watch it and observe what happens to your lower spine.
Here's a vid from a dude with PhD who actually has something to base his shit on, not a bunch of random cunts on a Thailand fish monger forum

https://www.youtube.com/watch?v=Db6tIH35-R8

>>40314597
lets think.
stopping halfway transfers the force to your knee, rather than to the gigantic muscles around it, like in a full ROM squat

>>40318498
dive bombing is bad but theres nothing wrong with using the stretch reflex out of the bottom of the squat. the pull provided by your hamstrings act to reduce shearing force on the patellar tendon which reduces the risk of injury

>>40317754
you know he's an olympic tier lifter right?

>>40321166
idk. youre supposed to consciously keep your knees from collapsing inward. maybe by having your feet pointed out that far youre subconsciously making your knees track correctly by trying to torque your legs outward

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>>40314649

>>40313414
Just type third world squat into google images. Not only are people's assholes far back enough that they wouldn't shit on their heels, their feet are often too far apart as well.

>>40314597
because when you reverse the direction of the movement, you AT LEAST double the force on the tendon/joint. You have all that downward momentum that you have to counteract, with the addition of accelerating upwards. Its infinitely shitter. The best for your knees is likely dive-bombing past that point and going as fast as possible up from the hole after. Although dive-bombing is bad for you for other reasons of course so dont do that. Just do a fucking olympic style high.bar squat for gods sake. It is possible to squat 300kg+ like that so unless your goal is powerlifting world record weight, just look at some chinese weightlifter videos and get that form down.

>Did squats again for the first time in 11 months
>Lower back pain immediately after so that I can barely make my torso downward, though it started weaken soon after

Talk about a butt twink to fix

Is it such a crime to break parallel and leave it there? Im 6'3 with long spindly legs. I can't imagine going lower than that with a loaded barbell on my back.

>>40322527
not really but if you dont do a full squat never post your weights online because they are not accurate. 4 plates is only valid if you did a full squat. It becomes very difficult to track your progress as well, because when increasing your weight you will just tend to squatt even less deep, effectively negating the progression completely.

only easy way to make sure you are actually progressing for a newbie is to full squat. There is no way to cheat on that (except dive bombing)

>>40322542

Thars why I have a box placed behind me so I know where my ass is.

>>40315539
You are a fucking loser.