I tend to over analyze my squat. I think this happens because it is a lagging lift that has never felt comfortable to me. It feels as if I have more force than I’m able to access during the lift if that makes sense. I’ve had multiple form checks, had a BBM coach, been squatting for 20 years+. The BBM coach who analyzed my form said it was basically good to go from a form stand point. I have recently deadlifted (conventional) in the high 500s, bench mid 300s and am squatting high 200s @185 lbs bw. Recent estimated 1 rm for squat is 339. All of this to ask; what are a couple high value cues I can focus on to drown out the noise of the 10 cues that are floating around my head when I squat? I feel like I need to be able to just focus on 1-2 cues. What would be your go to couple highest value cues for low bar squatter with long femurs who gets pitched forward and feels unstable in the hole? I’m currently running the new low fatigue 4 day powerlifting template. Template before that was a couple runs through the 2nd gen strength and conditioning template.
I don’t think there are many useful, yet universal cues that are likely to improve performance. Sounds like there may have been some issues in training your squat over the years (or perhaps recently, e.g. an injury) based on your current strength levels. I’d have to see your squat to consider some cues specifically for you. It is possible that your technique is more than sufficient and does not deserve this level of attention compared to finding a more efficienty training regimen for your squat.
I’ve not had any injuries recently that have affected my squat. I had a low back injury that mostly impacted my deadlift, but thankfully, that has been a non issue for the past couple of years. I have been using BBM templates exclusively for the past 6 years other than an approximately 6 month period when I had a BBM coach.
Hmm, that’s interesting re: squat response. The video you posted is a pretty submaximal set, though I wouldn’t argue with you if you rated it a 6 or so.
Hard to tell from this video’s angle, but I think your stance may be a bit narrow given the knee travel. I’d consider gradually trying to widen it. I also think a big focus of your squat training work on getting a good bounce out of the bottom as well.
Thank you for the feedback! You are correct on all accounts; RPE 6, slightly inside shoulder width stance. I’ll implement your suggestions. The new low fatigue templates are awesome. 10/10.
I’m using a wider stance and trying to get a good bounce. I will say, I definitely feel more stable and powerful with the wider stance. I rated this set an RPE 6. Anything else you see that could improve efficiency?
This is a good set of squats, no doubt. I agree that this is better. I think you could’ve done many more reps. If coaching you, I’d probably increase the RPE to 8 or 9 for a set and see what that looks like. Speaking of, I have recently had a few long-term clients hit pause or choose to go solo for a bit. That means I have a couple spots open for coaching. If interested, shoot me an email at support@barbellmedicine.com. Okay, back to the form discussion…
Like other lifelong pursuits, there’s always something to work on with respect to training 
A few things I see:
- The bar moves forward during the descent, which I think is the result of the knees not getting far enough forward early enough in the descent. You may use the cue “knees forward first” or "knees forward faster:
- I think your bounce could still be a little harder. I don’t think the descent needs to be faster per se’, but I do want to generate more bounce out of the bottom. Perhaps simply thinking “bounce hard”, would be beneficial.
- I think the lumbar extension at the top of the rep after the walk out may be a bit exaggerated based on its change during the rep. I would cue you to do a “mini-crunch” prior to your valsalva, in order to put the spine in a more efficient position for transferring force.
-Jordan
Really appreciate the feedback!!! Thanks
Hey J,
This set looks very light to me. I like the speed of the 3rd and 5th rep. Other changes I’d consider making are moving your gaze out, so as not to look so far down. I would continue to work on descending faster and bouncing more. That said, this video is from very far away and I have limited visibility. I also think we have exhausted my bandwidth here due to time limitations. If you’d like further follow up, coaching is an option, though it is also perfectly acceptable technique to move forward with.
-Jordan
I really appreciate the response and you taking the time to help me out!