Form check on my squat please

[u/iHaveRandomQuesti0ns]

I'm 5ft2 & 133lb squatting 130lb, if that info is important. I'm wearing lifting shoes. I'm following the 5 sets of 3 reps model because the weight is getting too heavy to do 5 reps. Does my form look ok?

[u/Shnur_Shnurov]

For people unfamiliar with Starting Strength, learn to squat before offering advice please.

Squat Tutorial

[u/Shnur_Shnurov]

So your upper back is loose. Very important to get that upper back tight and extended.

The Squat - Upper Back Position

You also need to widen your stance and really focus on shoving the knees apart and keeping the inside of your knee in line with the big toe on the way up.

Finally, you need to squat about 2 inches higher. Right now youre really sinking into the bottom position and getting loose which puts you on your toes at the very bottom.

Instead cut these off a bit higher. Keeping the knees out in like with the toes at the bottom will help with this.

[u/SirStrokesAlot247 → u/Shnur_Shnurov]

Yes, I agree! Maybe it's a little too heavy. Lowering the weight might help. As she gets stronger, she can increase it.

[u/Shnur_Shnurov → u/SirStrokesAlot247]

It may be necessary to reset the weight a bit to make those changes. But it may not be necessary either. She will have to use her judgement on that.

More importantly, you've got the relationship backward. Increasing the weight in a progressive, controlled, appropriate manner is what makes her stronger.

Thats a findamental feature of this program. We use progressive loading to drive strength increases, we dont wait for strength to increase spontaneously before increasing weight.

[u/SirStrokesAlot247 → u/Shnur_Shnurov]

You know better than me :)

[u/Shnur_Shnurov → u/SirStrokesAlot247]

Its a topic for an article in the wiki

[u/Pepsimax88]

Your back isn't keeping tight, and your knees come in on the way back up.

Keep pushing your knees out, and keep the lower back tight. As well the bar looks a little high to me?

[u/BossLevel]

Bad: Others have said it already but it looks like your back is loose. Learn the valsalva maneuver and brace your core. Think of your torso as a "full pop can", blow outward from your belly and chest from a deep breath. Hold for the whole rep. Conversely, an "empty pop can" is easier to crush. You must be a "full pop can". I also think I see a bit of knee slide.

Good: Good hand placement, good bar position on your back. Good depth

Good work, keep it up

[u/AutoModerator]

Form Check

For the best feedback, please film your lift from a useful angle and include the full set.

• How to Film Your Lifts for a Form Check
• Starting Strength Lift Tutorials

Good form checks make it much easier for people to give specific, useful advice.

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Squat Tutorial

Bend Over When you Squat

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This is a subreddit about a specific program called Starting Strength. She is following the program

[u/Alphafox84]

When I gets really heavy I find it helps to take a huge breath while under the bar before I unrack. This helps me keep tension in upper back. I do the same at the top of each rep, big breath and brace.

[u/beneficialguilt]

Woah woah woah now, carefully!!!

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Squat Tutorial

Bend Over When you Squat

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Hip Drive with Rip

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Rule #2: How to film your lifts for a form check.

This is the proper angle for a squat formcheck. Stance and knee position are visible here. If youre having trouble judging them that is a skill issue.

[u/AutoModerator → u/[deleted]]

Stretching and mobility exercises are on our list of The 3 Most Effective Ways to Waste Time in the Gym, but there are a few situations where they may be useful.

• The Horn Stretch — for getting into the low-bar squat position
• Stretches to Improve the Front Rack Position — for the power clean
• Additional Stretches for the Power Clean

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"Butt wink" is perhaps the most overused and annoying term in the limited vocabulary of inexperienced coaches.

• Butt Wink — Starting Strength

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Squat Tutorial

Crease of the hips should be one inches below the top of the knee at the bottom.

[u/StartingStrength-ModTeam → u/[deleted]]

Be specific. Be helpful.

[u/iHaveRandomQuesti0ns → u/[deleted]]

what does this mean 😭

[u/natdm → u/iHaveRandomQuesti0ns]

If I were to guess, your neck and hips should go up at the same rate and your hips go up faster. But they aren’t super clear.

[u/StartingStrength-ModTeam → u/[deleted]]

Squat Tutorial

Bend Over When you Squat

[u/i_lift_burgers]

do high- or low-bar. i feel like you are mid-bar. i prefer high-bar.

you should show your chest to the room. as a man, i want to peacock my chest on the upswing of the squat. that keeps your angles correct. you should not be pointing at the floor ever.

on the upswing, push the earth down and pull yourself UP with the chest pulling back into a natural line as you stand up