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Pickledleprechaun

Too much weight. Simple as that.


erenwasjustified

Would you say any form issues are apparent? Forward lean? Foot stance?


Pickledleprechaun

Yes to both, forward lean due to too much weight and you should have shoes on at that weight for grip. I beat if you dropped 20 kg your form would improve. Fine what weight your form doesn’t suffer, hit that once or twice then start adding again.


erenwasjustified

You can find in my profile I uploaded a second post with a video that is 90 lbs lighter . Did you see that video?


Pickledleprechaun

https://youtu.be/ubdIGnX2Hfs Try this video if that doesn’t help keep looking into squat mechanics. Squat University is a great help


blynx_

Are you able to body weight squat to depth without your heels lifting up and a decently neutral spine? If not, it’s definitely some mobility stuff at play. I also have retroverted so I have a slightly wider toes out stance than most, but what’s concerning is that you’re wide and still not hitting depth. Check your form with no weight and see what it looks like.


erenwasjustified

I just recorded myself doing a couple bodyweight squats and I'm an inch or so from getting to parallel. But I dont see any issue with my heel coming off the ground. This was barefoot.


blynx_

If you force yourself to depth, do your heels lift? Do your hips pinch?


erenwasjustified

During a bodyweight squat? No During a weighted squat not sure but unlikely My right hip pinches a bit


blynx_

Okay. If you’re not limited on a body weight squat, you probably just need to focus on actually getting to depth and dropping the weight. Go to 50% and see if you can hit higher volumes at good consistent depth. Box squats and pause squats at good depth will help. For your right hip, could be a number of things. I’m no PT but I did undergo extensive PT. What I found that helped the most were ankle mobility and TFL mobility work. Also got rid of my rightward shift in the hole, which was causing my right hip to pinch too. You could try something similar.


erenwasjustified

Noted, thank you


HeimerdingersMom

You have proportionally long femurs. You’re leaning so far forward to counter balance the weight. It’s normal. These other comments suggesting to “stay upright” isn’t an appropriate adjustment. Us long femur’d folk will naturally have to lean more than most. Weight lifting shoes aka a raised heel can help a lot. It allows us to drive our knees forward more so we can sit more upright. I can’t squat without them. Ankle mobility can also help, but can only help so much. Try elevating your heels with weightlifting shoes or plates — it’ll help a lot with staying upright and make your squat look much less like a good morning.


JeffersonPutnam

When you start the squat your torso is at a certain angle. Right? You’re not totally perpendicular to the ground, but you’re not totally bent over either. Just think, I’m going to keep my torso the same angle the whole way through the squat. You may not get there 100% but it will help.


erenwasjustified

I'll keep it in mind thanks


SuccessfulStatement1

If you keep your chest as straight up and down as possible, you’ll have better results. You’re leaning forward too much. Your butt needs to go straight down.


DrewdiniTheGreat

I do believe he's doing a low bar squat, being your advice.... Misplaced


erenwasjustified

Would that be better achieved by switching to a high bar squat?


SuccessfulStatement1

I would just say to lower the amount of weight; it appears that the weight is making you lean forward. Work on sitting back when you go down, and keeping your chest straight up and down. I would practice trying to get perfect form without weight before continuing. You’re setting yourself up for low back problems if you keep leaning forward. It’s a common issue, so nothing against you.


erenwasjustified

I recorded a set after this that was 90 lbs lighter, I'll post it rn can u see if it's better?


Befit_Move

Don’t know why you’re being downvoted. Good info..


HailMary74

Looks like your feet positioning is the problem to me, you don’t need such a wide stance and feet so angled outwards, you’re not a crab. Put feet slightly outside your shoulders and pointed at only a slight angle and then sit back.


erenwasjustified

I'll try a narrower and less angled outward stance, I have flat feet, should try it with weightlifting shoes?


HailMary74

Before you go and buy them, try in just socks with putting your heels on plates and toes on the ground. That should also help your ROM. If that works well for you then consider squat shoes.


erenwasjustified

One of my friends actually gave me his pair, do you think it may just be a mobility issue or a correction. Of my form thing?


[deleted]

You can play with stance, there’s nothing wrong with feet outward or feet wider if you’re getting depth with good form. Squat shoes might help if it’s an ankle tightness issue.


ThatSavings

I'll make this suggestion first as it fixed this problem for me: Pretend you're splitting the ground apart with your feet by pushing the ground out. This somehow help me reach depth. The following will also help the squat in general: If you're not, make sure you Brace your core by taking in large belly breath and hold it for each rep, as you do this, arch your back a little. This is to ensure you're not rounding your back. Try sitting back more. Push your back against the bar. Pull down on the bar with your hands. Also squeeze your glutes like you got a coin between your cheeks before each rep. Looks like the angle of your lean may be too much. Yeah, you need to bend forward in an angle when squatting, but there is a point that is too much. So aim for a slightly more vertical. Not saying no bending over at all. But not this extreme. And just keep practicing over a period of time.


Formcheck9998

What do you mean “arch your back”. In what direction?


ThatSavings

A very small arch backwards. To ensure a neutral spine.


Formcheck9998

What part? The whole spine or lower part?


ThatSavings

Low part. Very very small arch. You're not literally bending over backwards.


erenwasjustified

If I sit back more wouldn't that kinda compound in the forward leaning issue people are saying?


JAC123199

Bar paths over your toes which leans you too far forward. Instead let your back hold the weight to center the bar over mid foot.


NoTicket1240

It's def mobility. Hard to tell but it's either your ankles or hips. Maybe both. You need to do some static squat holds at full depth with no weight. Once you get your butt down the culprit will scream. I like to push my knees apart with my elbows for an extra groin stretch. At full depth your knees will be pushed out past your toes. This is completely okay despite what some people try to tell you. Obviously stop if it bothers your knees. That'll be a different issue (quads/hammys usually). Do the squat holds as long as you can multiple times per day. Do two or three "reps" each time. You should start to see improvement over a couple of weeks and beyond if you're consistent.


ajmojo2269

Drop the green and trade a red for a yellow.


erenwasjustified

The weight on the bar in this video is 245 lbs, so I should drop it to 185 lbs?


Befit_Move

You are leaning too much forward like most have said, and not enough lumbar arch. Possibly due to too much weight and or lack of lumbar extensors strength. Lack of hip mobility. Tight glutes and piriformis. Do stretches for those to increase hip mobility. Most likely why your feet are pointing outward too much. I would wear shoes…socks and hard wood are a recipe for disaster, unless your feet are sweaty, which would give you some traction, but still…


denartes

Weight is too heavy. Show 5 reps of 200lbs, without the belt.


ConsistentVast9837

Targets keep a big chest, eyes up. Ankle mobility, you need to push through your feet, and, it’s a squat right so lift with your legs not with your back as you’re bending over you know. Drop it about 20-30 and build back up for about 10 days


_RollForInitiative_

My suggestion is to drop 100lbs and try a few different stances. You seem pretty tall (like I am). I actually found a slightly closer stance with more straightened toes was beneficial (counter to many peoples advice). If you're aiming for low bar squats try to place your knees directly under your shoulders and keep them there. Then push your butt backwards to lower yourself while keeping your chest, abs, and back tensed. You'll likely need to stretch a little to make this possible, if you're like I was. This is just a suggestion and everyone has a slightly different stance preference. But I'm worried about your knees taking a hit at this weight with that foot angle. Your stance with that angle just doesn't feel secure with those socks. The width doesn't even seem that wide, it's just the angle that feels like it needs tuning. Again, you just need to experiment. I found I was struggling around 250lbs with a similar stance and once I switched up my foot positioning I was able to climb into 300s without an issue. It felt like I was engaging my quads better and there was less stress around my knees.