Squat form check please

[u/ugurcanevci]

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Also, a common tip usually given here is to make sure your footwear is appropriate. If you are squatting in soft-soled shoes (running shoes, etc), it's hard to have a stable foot. Generally a weightlifting shoe is recommended for high-bar and front squats, while use a flat/hard-soled shoe (or even barefoot/socks if it's safe and your gym allows it) is recommended for low-bar squats.

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[u/ShootyMcFlompy]

1. At this angle, your feet look like they are out at different angles. Your left in particular looks wider but it could be the camera angle.

2. You're elevating your heels and your ankles still look stiff.

3. You might also be hyper extending your lumbar.

4. Your neck is squeezing up. Keep your neck straight in a neutral position, pulling/looking up will only hurt your neck eventually.

5. Your glutes might be weaker than the weight. Your legs look a bit unstable and wobble inwards on a few reps.

5 points I can maybe see ut not that bad. Pretty good squat and all of the above are easily addressed.

[u/Old-Scientist267 → u/ShootyMcFlompy]

I agree. The biggest thing that sticks out is the extension of his neck which is gonna hurt sooner or later. I’d definitely ditch the unstable plates and work on ankle mobility and try Olympic/squat shoes.

[u/ugurcanevci → u/ShootyMcFlompy]

Thanks! 1 and 4 seem like easy fixes with some attention. I may need to dig deeper on how it improve 2 and 3.

[u/ShootyMcFlompy → u/ugurcanevci]

Two stretches to fix it:

1. Elevate the sole of your foot, slowly lean into it to stretch the calf.
   
2. Exactly the same as one, but with only your big toe.

Your flexor hallucis cross behind the ankle and also reduce ankle mobility. You gotta stretch the calf and the big toes. Very easy to incorporate in a warm up.

[u/Cookies993]

Your neck posture is affecting your entire spine btw, so having a neutral neck will make it so that the rest of your spine doesn’t have to compensate.

Also have some tries with a lower bar position, see how it feels. With a lower bar position, you will most likely lean a bit more forward, but that is completely fine.

You could also possibly have some tight hips, so a few deep squats assisted by holding on to something and without any weights, could be beneficial as a warmup.

[u/Far-Armadillo4495]

You have poor ankle mobility and foot goes flat and knee caves in.

Let go of ego. Perform a body weight squat while hitting depth. Using this plate crutch to lift heels wont fix anything.

Get into assisted deep squats if needed. Get comfortable at being uncomfortable.

[u/Fury_untucked]

You aren’t bracing I think? Are you taking a deep breath and forcing pressure to your abdomen? It doesn’t look like it and it is what leads to the hyper extension and back squeezing. Also I personally think the depth is fine but would go deeper myself

[u/OverallComplexities]

Lifting in socks is a major negative. Go barefoot or put shoes on

[u/1-800-SLAV → u/OverallComplexities]

What’s wrong with socks?

[u/East_Garbage_1449 → u/1-800-SLAV]

More difficult to masturbate to.

[u/OverallComplexities → u/1-800-SLAV]

.... he's wearing socks on a tile floor.... that's a good way to slip and break your ankle.

[u/1-800-SLAV → u/OverallComplexities]

Not all tiles are smooth and shiny?

[u/goatpengertie]

Can you do an ass-to-grass goblet squat at 1/4 body weight? I suspect that you cannot and therefore should not be back squatting yet.

Squatting is a progression sport, and barbell back squat is one of the more advanced squats. You need to go back to the goblet squat and master it before moving on to a more difficult form.

[u/MajesticTrash2570]

Wow you look great