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  1. #1
    Registered User iamduybu's Avatar
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    Back high bar squat form

    Hi, I'm 20 and about 71 kg. I would like someone to help me with my squat form.

    It was a comfortably set of 70kg. When looking at the video I can see my butt winked and also my ankles didn't extend much

    Is this an error or my squat form r ok ?

    Any constructive advice would be appreciated. Thanks.

    youtu.be/_V7yOD-MV-4
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  2. #2
    Registered User iamduybu's Avatar
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    Originally Posted by iamduybu View Post
    Hi, I'm 20 and about 71 kg. I would like someone to help me with my squat form.

    It was a comfortably set of 70kg. When looking at the video I can see my butt winked and also my ankles didn't extend much

    Is this an error or my squat form r ok ?

    Any constructive advice would be appreciated. Thanks.

    youtu.be/_V7yOD-MV-4
    bump
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  3. #3
    Time is Muscle ECGordyn's Avatar
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    Your form looks fine. No need to go so deep, only need to go about an inch below parallel. Your buttwink starts when you're really deep, so you could avoid it by stopping a bit higher than that.

    That weight looks pretty light for you. If your form breaks down it will happen at heavier weights.
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    Registered User 360365LAWS's Avatar
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    I agree with the above post. You don't need to go that far below parallel unless you're training for Olympic weightlifting. Also, I would suggest that you avoid the pause reps that you're doing right now. You should do your reps more like you did the second rep in that video. Go down and then reverse back up with no pause in between.
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  5. #5
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    Originally Posted by iamduybu View Post
    Hi, I'm 20 and about 71 kg. I would like someone to help me with my squat form.

    It was a comfortably set of 70kg. When looking at the video I can see my butt winked and also my ankles didn't extend much

    Is this an error or my squat form r ok ?

    Any constructive advice would be appreciated. Thanks.

    youtu.be/_V7yOD-MV-4
    Stretch your calves to eliminate buttwink.
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    To thine ownself be true..
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    Banned MaxMaximorum's Avatar
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    To me when you walk out you can see how weak your low back/stabilizers are for the weight. Your legs are gaining faster than what you are doing to stabilize this weight. You are going to hit a wall if you don't work to bring this up. I would do arched back good mornings and weighted hyperextensions .
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    Registered User iamduybu's Avatar
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    Originally Posted by MaxMaximorum View Post
    To me when you walk out you can see how weak your low back/stabilizers are for the weight. Your legs are gaining faster than what you are doing to stabilize this weight. You are going to hit a wall if you don't work to bring this up. I would do arched back good mornings and weighted hyperextensions .
    I thinks that just me adjusting my feet position.
    BTW, isn't deadlift enough for posterior chain?
    I normally work with some deadlift variants like rdl, snatch dl... after squat. When should i add those hyperextensions on to?
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    Registered User 360365LAWS's Avatar
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    Originally Posted by MaxMaximorum View Post
    To me when you walk out you can see how weak your low back/stabilizers are for the weight. Your legs are gaining faster than what you are doing to stabilize this weight. You are going to hit a wall if you don't work to bring this up. I would do arched back good mornings and weighted hyperextensions .
    I couldn't disagree with this more. The OP is not at the point where he needs to be doing assistance exercises for his squat. Even if he was having the problem that you described, which I do believe is really just him trying to find the right foot position.
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  9. #9
    Time is Muscle ECGordyn's Avatar
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    Originally Posted by 360365LAWS View Post
    I couldn't disagree with this more. The OP is not at the point where he needs to be doing assistance exercises for his squat. Even if he was having the problem that you described, which I do believe is really just him trying to find the right foot position.
    Right. OP just needs to squat more and get stronger. Train movements, don't bother training muscles.

    Originally Posted by iamduybu View Post
    I thinks that just me adjusting my feet position.
    BTW, isn't deadlift enough for posterior chain?
    I normally work with some deadlift variants like rdl, snatch dl... after squat. When should i add those hyperextensions on to?
    Yes, DL and variations are enough for the posterior chain. The hyperextensions aren't necessary, but they should go at the end of a leg day OR a back day.

    Just follow a good program, eat, sleep, keep going, and you'll be covered, OP.
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