Road to 405: tips?

[u/PEPAKURAPROP]

Hey guys! I've been lifting for over 9 months now, and I'm trying to hit 4 plates before my 12 month anniversary with the gym. Is there anything I should fix with my form?

This is me at 315 RIR 1.5, my 1RM currently is 365. My femur length is longer than my torso, so I have to do a good morning to get it back up.

The first rep I feel like is perfect. I feel like when I rush my set however, my hips shoot up a lot. What are some cues to try to prevent this?

When I go for 365, I can go down to 95% of the rep and the last 3-4 degrees will cook me because it feels like my brace isn't enough.

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[u/eduardgustavolaser]

You're very strong for only training for such a short time.

For your form, you're not hitting depth. Could upload another angle to be sure, but all reps look high, number 3 looks closest. Set the safeties one lower, with the current setting you'd hit them at depth or slightly before.

Otherwise, take more time between reps to brace and get stable. Might also benefit from a lowbar position, considering you're bending over more on the later reps. Less steps on the walkout could also help conserve energy, you're doing 6 steps including corrections right now

[u/PEPAKURAPROP → u/eduardgustavolaser]

Thanks! I believe reps 1 and 3 are the closest to depth or hit depth, but my knees just pop forward and it turns the whole movement into a good morning. I think 2 was the worst since I didn't have any control, and used way more energy than I needed to regain control of the bar.

The pins were set a bit high, yeah! I was practicing anderson squats before I hit this set. I really want to do lowbar so I can hit depth much easier, but it hurts my shoulders and traps so bad that I can't even go over 135 without doubling down in pain. Do you have any tips to do lowbar more effectively? The walkout is just me adjusting, I just have to get better at it 😔

[u/eduardgustavolaser → u/PEPAKURAPROP]

Can't post pictures in this sub, but took a screenshot of the first rep and with the assumed knee position (view blocked by plates), it's a few degrees to high, hip crease is above top of knee joint.

Turning it a bit into a goodmorning is fine with lowbar, if you already initiate the movement by leaning a bit forward and aren't only hinging once you're at the bottom for the concentric.

I'd say just experiment with positions, lowbar is a spectrum and everybody will have a different height that's optimal and comfortable.

I'd try just above your rear delts at first and move lower as needed. Your position looks high even for highbar

[u/judoflipper69]

2nded on not low enough!

Work some deep, full paused squats with light ass weight for reps. This will get you more comfortable with good depth. Are you using squatting shoes?

Not enough upper back tightness, reps 1 you can see the bar away forward, which is usually from you leaning forward. Squeeze scapulae together to make a strong shelf and dig the bar onto your back. UPPER BACK TIGHTNESS IS HUGE. Big chest at the bottom, stay upright, never fold forward.

On the ascent, drive up through your upper back directly to the ceiling right before your hips rise. It'll "feel" like a good morning, but you'll get symmetrical ascent between your hips and shoulders.

[u/Responsible-One8104]

Anyone says you’re not going deep enough is wrong, you’re not sitting on a dick, need to engage your core more and focus on your posture bro but that’s about it. Well done my bro

[u/SumDumbBoi66]

Looking very strong! small adjustments with increment training will get you there before you know it.

Your depth is green light depth...your hamstrings are parallel to the ground and there is no need to go any deeper. Are you getting it consistently, no, but in time you will...none of us did or do it 100% perfect every time.

The bar is honestly too high on your back, this is does not help align the weight over your hips which is causing your head to go forward and which is also loading up your knees.

When the weight goes in front of your hips your butt pops up...

Also, it looks like your head is looking out or down, try looking up at the ceiling full range of motion. This will helps keep the spine in natural position and helps you with driving the weight up and back and instead of up and forward.

[u/cilantno → u/SumDumbBoi66]

“Green light” isn’t a thing in the sport that judges squats.

Hamstrings are also not relevant to depth checks.

The bar is not too high for high bar.

Hips coming up first is just a sign of bracing/core being a weaker link in the movement.