New to powerlifting and the whole deal. Just have a question regarding squat form. After switching to 5/3/1 I also switched over to a low bar, wide stance squat opposed to an olympic style high bar. when going down into the hole, i stick my ass pretty far out to the point where it feels like I’m doing a goodmorning/half squat hybrid if you follow, lol. I feel alot more stable and it’s alot easier to hit depth this way. Is this improper form?
Everybody will have a different degree of forward lean depending on your body.
Probably have to see a video to tell you for sure… Just remember to keep your chest up and don’t let the bar travel forward of your knees. Do you feel like you’re using your back to lift the weight? That might be a good indicator.
When your ass rises before your torso is when a squat turns into a goodmorning. How far you have to lean over to keep the bar mid-foot will depend on 1) how low the bar is on your back and 2) your personal anthropometry.
You can go “back” all you want but eventually you have to squat DOWN.
you may find this video series helpful.
The form that allows you to move the most weight and still get 3 white lights is the proper form. As far as the sport of powerlifting goes, nothing else matters. There are no style points. As long as you’re positive you’re hitting an appropriate depth for the federation you compete in, you should be fine.
[quote]Jable1066 wrote:
Everybody will have a different degree of forward lean depending on your body.
Probably have to see a video to tell you for sure… Just remember to keep your chest up and don’t let the bar travel forward of your knees. Do you feel like you’re using your back to lift the weight? That might be a good indicator. [/quote]
It definitely doesn’t feel as if I’m lifting the weight with my back. Maybe I just did a shitty job of ecplaining. My back folding and the squatting portion of the movement happen simultaneously, I just stick my ass out really far… Hence the feeling of a goodmorningish type thing. Don’t know if this changes anything
I’m a huge advocate of videoing yourself lifting. It doesn’t have to be a fancy camera. Use your phone, Ipod, whatever. Often times what FEELS good and what LOOKS good are two separate things ( kind of like chicks 
too BTW. ) YOU will / should be your greatest critic when it comes to form. You will learn a lot by watching yourself and as such you’ll be able to fix a lot too.
Good luck and hope this helps B.
[quote]StrengthDawg wrote:
I’m a huge advocate of videoing yourself lifting. It doesn’t have to be a fancy camera. Use your phone, Ipod, whatever. Often times what FEELS good and what LOOKS good are two separate things ( kind of like chicks too BTW. ) YOU will / should be your greatest critic when it comes to form. You will learn a lot by watching yourself and as such you’ll be able to fix a lot too.
Good luck and hope this helps B.
[/quote]
Monday I squat, I’ll attempt to get a video for reference! Thanks though, I appreciate the advice on both women and lifting properly 
Here’s a link to the squat video. Looking at it I realize it’s shit, lol. Any tips/pointers? Anything would be appreciated
^^ " This video is private" ^^
My squat is not great, so take this with a grain of salt.
It looks as though your hip mobility might be holding you back a bit and causing some of the spinal rounding at the bottom of your squat. You might want to work on that – there are many threads in this forum about the “buttwink” (don’t like this term myself, but whatever).
Otherwise, try to get really tight in the shoulders/upper back/core before unracking the bar and hold your starting position after the walkout for a second or two. You’re not really giving yourself a chance to activate all of your muscles by rushing through the lift.
Good luck!
Yeah, I had a feeling the hips were a bit tight. And about the rushing; this was after my heavy sets (5/3/1) and the 5x10 squats after that. Also, i was fed up with myself because my energy was shit yesterday, hence the rush
Thanks for the response though! I appreciate it.
[quote]bmcinnis96 wrote:
Here’s a link to the squat video. Looking at it I realize it’s shit, lol. Any tips/pointers? Anything would be appreciated
- GET OUT OF THE MIRROR! turn around looking away. The mirror will mess you up.
- The bar is set up too high in the rack. Lower the hooks a bit. Get BOTH feet set up and then arch the bar out of the hooks. I don’t care of you got an empty bar or 600# on there, lift it out properly. Everything you do, should hammer form home every rep! muscle memory!!
- You lifted out the bar pretty much using your right leg.
- You need to work on stepping out with a few of steps as possible.
- Get your elbows UNDER the bar. You got em all up and stuff. This is causing you to start the lift with your chest caved in and messing you up the whole lift. This is why your torso is leaning forward so much and you must round the hips to get depth.
- “pack the neck” don’t look up, but move the head straight back and upper back into the bar.
- Watch the weight shift to your inner foot. This means you arent pushing your knees out like you should be. Your knees aren’t caving though as far as I can tell but knees out. Speaking of that, go get some Converse, wrestling shoes, something with a solid, firm flat sole. Your heels came off the floor a bit too. I’d suggest you lift your toes when you lift. It’ll keep you on your heels. ( do this deadlifting too). Really works.
Did you watch the “so you think you can squat” series I posted? Most of your issues are addressed there.
practise this.
Thanks stengthdawg, thanks for putting in the time to analyse the lift with great detail. Going to start practicing the wall squats on a daily basis and will adhere to your tips. Thanks again
[quote]bmcinnis96 wrote:
Thanks stengthdawg, thanks for putting in the time to analyse the lift with great detail. Going to start practicing the wall squats on a daily basis and will adhere to your tips. Thanks again [/quote]
It really is a journey man. Just when you get your form 98% worked out, you’ll add 25# to the bar and it’ll go to shit lol. And keep in mind everyones form goes to pot, in some fashion, on max attempts. EVERYONE. So I wouldn’t film a 1 rm and beat yourself up too much knowing that. Instead, work in the 85-95% range and really focus on the form, YOUR form. Your form will change as things strengthen and leverages change. The fundamentals will remain the same tho. THAT"S what you can drill, AND DRILL, AND DRILL.
EFS is a great resource, but not the only one. Don’t be afraid to try things. Some people get all fucking nuts and shit over anal-yzing things. Frustration = set back, at least for me anyways. Don’t let yourself get caught up in that crap. We have a hard enough time fighting the iron. Don’t fight yourself too. ok end rant. lo good luck and be sure to post your progress.