Low Bar Squat form check

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1

Hi there, could I please get a form check on my squat? One of the staff members at my gym told me I’m bending over too much and should keep my back more vertical. I know Low Bar requires some bending over, but is this too much?

This is 6@RPE9 - the last rep is crud.

Thanks

2

…Anyone?

3

Looks like a pretty typical overcued Rip squat. Also known as a good morning.

Your back should stay the same angle, ie, your hips and chest should rise together. Given how much worse they get as they get harder it’s likely your quads are under developed like basically everyone coming off a Rip lp. I’d honestly just front squat for a few weeks instead and see where that gets you. If you overcued like that on a front squat you’ll fail it so it has a nice way of teaching you to stay more upright while also giving your quads some sorely needed love.

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4

Nice one thank you Fred

5

I agree. I think another nice variation for focusing on keeping the back at a straighter angle is the safety bar squat. If your going to continue to lowbar back squat Id try and lower the weight till you can keep your lower back from moving around. how much weight is that pal?

6

Thank you - my gym doesn’t have a safety squat bar unfortunately. This is 110kg

7

Pat Hughes. It’s more likely that you aren’t realizing that the back has to go up too. Even though you cue the hips out of the hole the back still has to maintain its angle going up. For the love of God stop forcing your elbows down. Maintain them in line with your back. You may be shifting your ass back and not up. And stay tight don’t get loose. Flex all your muscles take a big breath and keep it that way. Don’t stop driving till you are at the top. Drive drive drive. Front squats won’t help. Getting better at the low bar technique will help you get better. Reset you weights back alittle too. Work back up 5 lbs at a time. And pose this question to Jordan Feigenbaum

8

Thank you - I did notice my elbows going down, I don’t actually force them though, they just drift that way but I’ll work on keeping them locked in place.

I will reset and work on all of the above.

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Just remember to have fun kid

10

Hi there - could I have some comments on these adjustments please? Focused on staying more upright, though I think these may be too deep. Also focused on driving shoulders up as well as hips.

First is 1@rpe8, second is 6@rpe9

Thanks in advance

11

Better than last time. Your chest is sagging alittle. Don’t let it cave. Keep it high like a gorilla pounding his chest. It can help to draw your shoulder blades together to help keep the chest up. Learn to set your lower back. It’s not in extension when you start. The hips are better but still slipped alittle. Remember that the bar isn’t going up when the hips go backwards. The bar will go up when the hips go up. When you do that the back angle will be maintained “easier.” Make sure your forcing the knees out. You want them in line with your foot. Is the pressure felt mostly on your toes? If so make sure to push with the whole foot, I.E. more heel pressure. Use the specific cue “hips.” Say that one word to yourself. Try adjusting your gaze closer too. Only look about 3 to 5 ft out. This will keep it inline with your back more. If you can afford it get some coaching for three months or so. They’re really good here at BM. I’m not trying to be picky, trying to help get you strong.

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Depth was good

13

*Your feets moving when you re-set. Stop that. Find your stance and keep them stuck to the floor throughout the set.
*Dont rush, theres no hurry.
*If you’re squatting low bar, don’t concentrate on staying upright. - you can always just squat high bar if you prefer.
*Bar looks to be shifting forward slightly of mid foot on the accent. Some tempo / pause squats can help with staying tight and balanced.
*Try keeping your elbows more aligned with your torso, or ‘pinned to your sides’.

  • Write a few cues on the back of your hand if you must. Doesn’t have to be War & Peace, but in the absence of a coach yelling instruction, it can be helpful.

Thats all I got.

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14

Disagree with basically everything here.

  1. Reset to what? All his videos are LIGHT for him.
  2. If you’ve ever tried to coach anyone you’d know that “just do it better” after a certain point does nothing.
  3. There’s a really good reason guys like Izzy and Mike T program front squats. It’s this reason right here. Front squats help Riptonean squats A LOT. It’s well documented.
  4. Elbow position is going to be different per individual and doesn’t really make or break the squat.
  5. He looks plenty tight.

@Pat_Hughes what you’re calling an @8 is an @7 max. Probably an @6. If technical failure is @6 you probably need a technical intervention. Enter Front Squats.

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Thank you - will work on keeping my chest up. Pressure on the feet felt good to be honest, over the midfoot but will continue to focus on that.

16

Sorry a little confused - I posted this because I was told initially I was bending over way too much?

17

Thanks - not sure whose advice to follow, haha! I think I definitely do need to do some front squats regardless of my back squat anyway, as I literally have never done them so will start doing them.

Do you think these are @7 based on bar speed?

18

That was just in relation to you saying your were concentrating on staying upright and the tendency to high bar a low bar squat.

One cue I found very useful, and not just for squatting, is just to focus on keeping the center of mass centered over the mid foot. It the cure for much bad form.

1 Like
19

Thank you Dave

20

look 368 percent better than previous; good job. My critique would be to not bring your hips forward at the very end. I also think your squat is a tad too deep.