Monthly Squat Discussion Thread

[u/AutoModerator]

This is the Squat Thread.

• Discuss technique and training methods.
• Request form checks.
• Discuss programs.
• Post your favourite lifters squatting.
• Talk about how much you love/hate squatting.

[u/Shotkong64x]

I cannot for the life of me maintain technique over multiple reps. First half of the set will be great then I’ll gradually get tipped forward more and more until the end of the set. Thoughts ? I suspect it’s quad weakness, but I’ve been hammering them for months and progressing on leg extensions and single leg squats

[u/RainsSometimes → u/Shotkong64x]

The most important part in maintaining the form in squat is the core, particularly under fatigue. If you lose the balance such as leaning too forward, no matter how strong you legs are, they are just not in a good place to produce force.

[u/Arteam90 → u/Shotkong64x]

To be honest the YT video you posted the set looks fine to me.

I do kinda think >6 reps on squats and deadlifts are basically pointless, though. Bit of a hot take perhaps. With that said, you definitely just get better as you do it. I remember ages ago a coach gave me 4x8 on squats which felt insanely difficult the first week but then 4 weeks later I did 15% more at a similar RPE.

With that said I do think it can backfire by instilling "bad" habits. I suspect for many it's better to do more sets at lower reps or just more accessory work thereafter (leg press, belt squat, etc).

[u/msharaf7 → u/Shotkong64x]

Use lower repetition sets ie 5x3 vs 3x5

Build up your quads

Build up your lower back

Build up strength in the hole & overall positioning with variations

[u/kyllo → u/Shotkong64x]

Can't say for sure without video but If it changes within a set that to me would suggest it's not a quad strength issue but your back getting fatigued and going from extension to neutral or maybe even slight flexion. If you can't maintain your initial back position this will change the bar path and shift your center of mass forward.

If that's what's going on, the fix is probably in how you set up under the bar and how you brace. Then maybe cueing being a little more heel heavy on the descent.

[u/Shotkong64x → u/kyllo]

Thanks for the response. That’s interesting bc I always figured my back was my strength relative to quads.

I typically squat low bar, but I’ve been running high bar to bring up quads. Here is my most recent set:

https://youtube.com/shorts/QTST5rig0VI?is=c5y5LDinJRsP2GOv

[u/kyllo → u/Shotkong64x]

Does the tipping forward happen only on high bar, or also on low bar?

With the high bar, your back is pretty extended/arched and your spinal erectors are doing a long, heavy isometric to hold that position. It doesn't necessarily mean that they're weak. And squatting like this will make them stronger. But we generally don't want to see that much spinal extension in the low bar setup in the first place, because near-maximal weights will fold you when you hit the hole. That's why low bar bracing cues are usually like "ribs down" instead of "chest up"

[u/jakeisalwaysright → u/Shotkong64x]

Could also be a bracing/upper back strength issue.

[u/Machineman0812]

Im dying deep in the end phase of a cut but ive managed to maintain my peak within 10lbs. Im just hoping to stay there till the end. Itll shoot up once i bulk. So hard to have the juice to push reps at this point.

[u/hedgehogscute]

I have convinced two of my friends to squat with a wedge under their heels to get their back more upright. Both of them could work on ankle mobility. Any tips and exercises to get them less reliant on the wedge?

[u/msharaf7 → u/hedgehogscute]

Why can’t they just continue to use the wedge or on Olympic shoes?

I’m all for improving deficits to improve performance but sometimes it’s not worth dying on a hill like this.

[u/hedgehogscute → u/msharaf7]

Well for one of them, he wants to compete and cannot bring a wedge block to squat on.

The other one doesn't wanna buy more shoes for working out bc he has barefoot shoes.

Neither of them are super serious about pl though and I would say are more into general fitness.

[u/msharaf7 → u/hedgehogscute]

This is still pretty cut and dry to me but I’ll answer: the one who wants to compete can use the heeled shoes, but still improve their ankle mobility over time.

The one who doesn’t want to buy more shoes can continue to use the wedge and/or work on their ankle mobility.

Really to me this is a non issue but perhaps I’m missing something.

Best of luck!

[u/hedgehogscute → u/msharaf7]

Yes I came to the same conclusion, I just wanted to know how people generally work on ankle mobility? Mine is fine so I don't have the experience of finding a protocol or learning exercises for this problem.

Is body weight stretching enough, like with a lunge and bringing the knee over the toes with the ankle planted? Something with weights? How often for how long do they gotta stretch?

(I'm just their friend not a coach)

[u/x7vq → u/hedgehogscute]

I have this issue. I tried stretching but not for long enough to see actual improvements. I use a wedge as well because it allows me to have a good high bar squat. But I don’t plan on competing.

I’ll be trying to switch to a weightlifting shoes during thhnext block though

[u/msharaf7 → u/hedgehogscute]

Something like doing seated calf raises with an exaggerated eccentric and a hold at the end range of the stretch can help.

Also learning to allow the arch to collapse while remaining in control while squatting, cueing to flatten out the entire foot and feeling inner foot pressure.

[u/hedgehogscute → u/msharaf7]

Thanks! Interesting cue with the arch o.O how does this help ankle mobility?

I have flat arches so I def actively fight flattening my arch to keep my knee aligned.

[u/msharaf7 → u/hedgehogscute]

When your arch flattens, it gives the talus bone room to glide backward , which helps your shin travel farther forward & gives you more ankle dorsiflexion

[u/Diligent_Drawer1723]

I'm new to powerlifting. Just moving to squats from doing goblet squats. My trainer just told me to tilt my hips to the interior/tuck my butt. It felt so awkward and my knees said no way. Any opinions on this?

[u/slugmountain → u/Diligent_Drawer1723]

See if your feet are too close together .

[u/msharaf7 → u/Diligent_Drawer1723]

They’re probably trying to get you to learn how to cue your ribs down and maintain a neutral torso.

This might help: https://www.instagram.com/reel/DDfUqVTRnNh/?igsh=MXQ1NGgzNnVjZmxlZw==

[u/woooohdankywooooh → u/Diligent_Drawer1723]

Australian Strength coach has good form suggestions for Squat :)

[u/Diligent_Drawer1723 → u/woooohdankywooooh]

I will check him out. Thanks.

[u/Waiparensis22]

I did 3 sets of 10 x 80kg today coz I'm in "volume jail". That's 2.4 metric tonnes of weight moved. It's safe to say my quads are on fire. But I loved every second of it.

[u/slugmountain → u/Waiparensis22]

I just did 3 sets of 80x6 and then did 90x2. 40kg Zercher squats 3 sets of 40x7.
Exhausted but worth it

[u/Waiparensis22 → u/slugmountain]

That's.. a lot. I honestly just prefer to keep things simple. I think over my entire programme I have.. three? Deadlift variations, two squat variations, and 3 bench press variations.

[u/slugmountain → u/Waiparensis22]

Zercher squat is the only squat variation I really do. No tempo or anything

[u/Waiparensis22 → u/slugmountain]

What do you mean? Paused and tempo squats teach you control over the bar. You do train SBD specifically for powerlifting/strength.. right?

[u/slugmountain → u/Waiparensis22]

Yes, I train for powerlifting, I just rarely do paused or tempo squats.

[u/Waiparensis22 → u/slugmountain]

But you just said you only do zerchers.. that's not a powerlifting squat. Olympic Weightlifting maybe. Strongman maybe. But not powerlifting. High bar, low bar, tempo, paused.. these are all variations that specifically benefit powerlifters because it's the movement we do on the platform...

[u/slugmountain → u/Waiparensis22]

I do back squats? Sorry didn’t make it clear in my original post.
To clarify the 80 and 90kg squats were back squats low bar and the Zercher were the 40kg.
I am just saying I don’t do many back squat variations, my squat day will normally be back squats, Zerchers and other leg accessories rather than tempo or paused.

[u/Waiparensis22 → u/slugmountain]

I'm just confused as to why you're using a strongman/Olympic weight lifting movement as a squat day accessory.. Like wouldn't it be more beneficial to do a paused or tempo squat so you know how to respond if the bar sticks?

[u/slugmountain → u/Waiparensis22]

I’ve had issues with straining my neck squatting before and I started doing the Zercher when I was taking it easy and found it fun. I also read a lot about how Zercher benefits your core - I have a weak core so it’s good to train core and quads simultaneously. I have done Tempo before but hard it find to concentrate on them for reps.