that’s a thing of beauty.
I should be asking you for tips. 
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I dunno, man, there was a really knowledgeable guy in the training logs, markko? I think… anyway, he hated like every squat form I ever tried, LOL.
I mean, he knew his crap, but every time I had a new vid and people were like “ya, looks good” he would tell me 20 things wrong with it.
I think I am a better lifter now because of him. Don’t defund ALL form police 
.
I would also say this form is ok, but there is a noticeable arch in the back at the bottom position.
I don’t know if anyone would agree with me, but that is the only thing I would try to change.
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I imagine a big part of that is you had expressed powerlifting related goals, in which case there is always something to tweak in the 3 competition lifts to make them even better.
There’s only 5 punches in boxing (jab, cross, hook, uppercut and overhand), with variations, sure, but professional boxers will learn those punches for 20 years and STILL have ways to tweak them.
Meanwhile, an MMA fighter will learn those same 5 punches and learn them “good enough” to add to their striking game on top of a whole bunch of OTHER stuff, because their goals are less specific and allow for some slop for the sake of just moving on.
As this trainee has expressed using the squat more as a leg developer than a means for achieving a best result in the squat, I imagine it’s why they get the “good enough” greenlight.
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Lmao I appreciate it man, really not what I was expecting!
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How would you say I should try to change it? Fold my back over more instead of being more vertical?
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my favorite part is how your kneecaps are outside your elbows at depth.
everybody cannot do that. I’m everybody.
also no knee cave (knee valgus) whatsoever.
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What is your 5 rep max?
Well, first off i want to applaud you seeking help on these boards. I have spent the better part of a decade getting fantastic advice from fellow posters here. I am by no means an expert, but I’ve come very far because of the willingness of others to help me.
This is what i noticed:
An arch in the lower back was something I’ve struggled with, but have been able to reduce over time.
You can see i am more down in a line, yours is more a lower back shelf. (Not massive, not awful, but something I’d recommend trying to reduce).
Bracing/belly full of air can help maintain a more neutral spine. It’s much harder to have a lower back arch with a very braced core.
Also, keeping neck packed and maintaining neck position from start to finish of the lift has been a game changer for how much control i feel i have over the lift and how it maintains my spine positioning.
Keeping up with hip and lower back mobility never hurts either!
Again, i am no @FlatsFarmer. He is amazing at giving form advice.
And all bodies are different, no two squats are alike. You’re not wasting time by tinkering around, asking for help, and figuring out what works best for your body. This is the best time in your life for this kind of thing!
I wish i cared about form and routines at 17. You’ll go very far on your journey!
Best of luck.
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Late to the party on this one but the Juggernaut Training Systems squat videos (specifically this one: Squat School | Jackie Perez | JTSstrength.com - YouTube) helped me out a lot on fixing what I thought were issues
May not be what you need but it’s a good resource nonetheless. Keep up the good work man!
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This is good advice. I too over arched for a very, very long time and it led to some issues down the road.
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Your giving me too much praise bro:sweat_smile:
thank you
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Not sure, last time I checked my 3 rep max a couple weeks a go it was 185
Thank you very much man, I’ll definitely try to incorporate this advice into my form, but when you say keeping my neck packed/neck position, do you mean I should I trying to turtle neck? And/or should I be looking straight forward or a bit down?
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This is what i mean :
I used to prefer looking down slightly for low bar squats.
My other squat varations i just focused on keeping my neck back, looking straight, and maintaining that position throughout the entire rep.
Heads have a tendency to want to bobble around, lol, it’s actually surprising how much stronger i feel when i keep my neck in check the entire movement.
I know your priority is muscle building at this point in time, but all these little body awareness tactics I’ve picked up along the way have served me well regardless of what i was training for.
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I agree with @Spock81 the curve in your back looks sketchy. Once things start getting heavy I am afraid it will start causing problems.
The stance would be too wide for me BUT we are all built a little diffrent. The thing you need to figure out is… are you hitting the muscles you want to hit? Do you get DOMS? If so, what hurts? Is it your quads? Or something else?
If it’s something else then switch things up until you find your groove.
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Surely, you are not performing all your squat reps with a pause at the bottom, are you?
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Unfortunately I offered do, not for as long, but it’s something I defiantly need to work on
Honestly I’m not really getting a lot of noticeable Doms anywhere but my lower back, so I’m definitely gonna try to squat narrower to hit quads more.
Honestly my squat is probably not a low bar squat so I’ll probably focus on looking a little downwards and just packing my neck, thanks for the advice bro
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Dude it’s because of that crazy arch. You don’t need to narrow anything. You’re arching hard, and stressing your lower back. Learn to brace.
Once you build some confidence and stop pausing every rep for that long, you’ll add a ton of load. That will take care of your quads.
I’d use a lift like squats to get strong, and use the leg press to get sore.
None of this is an attack - you’re crushing it at your age. Just don’t worry so much.
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