Your squat is some weird combination of wide/sumo/highbar.
If you want to use a wider stance, you need more hip mobility and you need to lower the bar.
Personally a stance shoulder width apart is (IMO) a little easier and healtier on the hips.
I would suggest bringing your feet in more.
Try out a lower bar placement maybe that helps.
Maybe get some squat shoes or try with an elevated heel if all fails.
Boss, I would urge you in the strongest possible terms to get some hands-on coaching from a qualified professional. You sound coachable and willing to be honest with yourself, which are both virtues, but your movement skills aren’t there. People who do well teaching themselves the lifts have athletic backgrounds and can usually move well.
I don’t know what is available where you live, but you will save yourself a lot of time and headache starting from scratch with someone who can teach you how to squat from the ground up. I do not mean to give insult, but you are not close to where you are trying to get, and tinkering is not going to do it in any reasonable time frame. Find someone who knows what they are doing and accelerate the process.
Generally, ideal squat depth is at least at parallel - and you are at parallel when the crease of your hips is in line with your knees.
You can see by yourself in your latest videos that you’re not quite there BUT compared to the first videos your form improved a lot, especially if it just took you a few days to get those tweaks done.
The suggestions here are all valid, goblet squats and box squats are a great way to perfect the squatting technique. Mind that it’s normal that gyms don’t have boxes and even if they had, it’s difficult to find a box that specifically corresponds to your ideal squatting depth.
Your best bet is probably to keep using a bench and eventually put some plates on it, so that the height where you end up sitting matches your parallel.
Also, since your issue is in the last portion of the eccentric phase, you could simpy try paused squats. Go down and focus on pausing a few seconds at the bottom, in theory your body should naturally shift into a more stable stance and straighten you up.
I’ve found them particularly effective with front squats, with the weight held in front of you there’s a nice counterbalance and you can more freely adjust your position without the risk of falling - and yes, that too, get used to stay at the bottom and slightly tweak your position without the fear of falling down, it helps.
Set up the side security bars, if you end up falling nothing will happen
The suggestion here does help me on improving my squat depth. Now am doing goblet squat for my warm up and am also doing it between my warm up sets to get familiarize with narrower stance and go deeper.
Will do add some pause for my front squat as recommended.
You’re definitely improving and I think if you keep following the suggestions given above you will get there.
Maybe start the first few seconds of the video taking a few regular steps or just standing with no weight in a regular stance. This way we can see if you are you very ‘out-toed’ to begin with.
The third world squat (just sitting in a full bottomed out squat with your bodyweight on your heels) really improved my flexibility and made hitting depth feel much more natural. I still do this as part of my squat warmup and rock side to side to stretch the hips out.
I would suggest going too narrow for a few sessions and recording it. I think what you might consider too narrow, could be closer to where your feet should be. Also, your feet pointing out is still very exaggerated.
Your effort, consistency and willingness to learn is great, so keep trying and it will come. This isn’t natural for everyone, this is a very difficult movement for some. Good luck!
This depth looks solid. I would continue doing these with the goal of being able to go down in the hole to the point you will be able to tuck your elbows inside your knees. If you are just barely hitting parallel with the goblet squat my guess is you will continue to come up short with the back squat.
Keep up the good work. If you have a chance post a video of you doing a back squat with an empty bar.
Your stance on the front squats is way too wide. I’ve never seen anyone front squat with a stance that wide. Actually, it’s wide on all of those squat variations of which you posted video. It’s much harder to hit depth with a wide stance. Why don’t you try moving your stance in and seeing if you can get better depth? Hell, just do it with bodyweight at first if you have to.
Try gorilla squats. Gorilla Squats Lower Body Mobility Warm Up - YouTube
You may not be able to tell by the video but at the bottom you’re using your hands as anchors so that you can pull your hips down and through while keeping your low back flat and not in flexion.
I read the first few responses. Dude, from the first video, you have made a lot of improvement.
You’re video showing the 3rd World squat for some reason made me really think you have some very solid potential in getting pretty strong, pretty quickly. I would think you should be able to hit the weight in the first video at proper depth in a couple months tops. That first video was hard to watch to have that much weight on it.
I think you are pointing your toes out a little to much. I would like to see 11 and 1 o’clock for your next video.
I think you should be breaking at the hips earlier
Did some goblet squat and empty bar squat to rebuild my form. Am focusing on getting my ass down as possible while keeping neutral spine. Cue that I am using is bring my thighs to my rib cage.
-squats depth looks there or almost there to parallel, 95% TM is a fairly heavy set so I’d say you did good. You might want to look slightly down and forward when you squat, during the whole motion, instead of lifting your head when you’re coming back up. I think (but I could be completely wrong) that there’s some arching in your low back and looking down instead of up could help you keeping the torso more straight (straight meaning neutral, not vertical)
-front squats: good job on controlling the motion and pausing at the bottom, depth looks ok to me. Difficult to tell due to the angle of the video and you wearing a shirt, but it’s possible you’re holding the bar too far forward on your arms (like, right where shoulder ends and bicep begins). If that’s the case, you need to place it back on the deltoids. This will automatically improve your form too because the positioning of the weight will make you go down straighter
Btw great job, improvement has been huge over a very short time
Have you considered trying a pair of squat shoes or using plates to slightly elevate your heals? This could help significantly with your new sticking point (just above parallel). You’ve come a log way in a short amount of time. Congrats and keep at it!
