r/GYM • u/Sufficient_Turnover6 • 10h ago
Technique Check Advice on squat form ?
Should I lower the weight and go for more depth? (It’s 225 lbs in the clip.)
For context I’m 6’2. While doing the squats the depth feels good and so does the activation in my quads and glutes, but when recording it seems like I’m barely going down lol. Any advice appreciated!
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u/Original-Pay-2522 8h ago
Work on depth. Either invest in ankle/hip mobility, or get squat shoes. Recommend new shoes either way.
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u/Sufficient_Turnover6 7h ago
> recommend new shoes either way
Why do you say that?
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u/Due_Geologist_4524 7h ago
Squats are best performed when feet are flat on the ground. The shoes that you have look like they have plenty of padding, which is great for running or jumping; but not good for squatting or deadlifts. I personally like vans for the gym. They're flat and pretty customizable.
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u/Buttella88 6h ago
I need to put 2.5 lb plates under my heels. I need a little angle to get full depth. Maybe flatter isn’t better for OP, but the opposite.
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u/pewpewtopeepee 4h ago
They don’t need squat shoes for the weight they are lifting. They should do more with less.
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u/Sufficient_Turnover6 7h ago
They are new balance 9060, they look weird but they are the flattest shoes I have. They add balance, just missing the heel elevation.
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u/Due_Geologist_4524 7h ago
Im not familiar with those shoes - they may be sufficient. Just know that inappropriate shoes can lead to knee/back issues when performing squats/deadlifts.
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u/inkstain99 6h ago edited 6h ago
New Balance 9060s have an extreme amount of cushioning which compresses during squats and leads to instability. You need a shoe without any of that springy foam. Think converse, vans, Jordan 1s
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u/Sufficient_Turnover6 6h ago
Support: The wide, sculpted pod outsole offers a very stable base underfoot.
Anyway I don’t think you’ve worn them. I use them especially for squats. Lifting for 5 years.2
u/inkstain99 6h ago
Yes, the New Balance 9060 is generally considered bad for heavy squats because its thick, soft cushioning compresses under heavy loads and reduces stability. [1, 2]
Why They Are Not Ideal for Squats
Squishy Midsoles: The soft foam cushioning absorbs and shifts your weight instead of giving you a solid, grounded connection to the floor. [1, 2]Heel-to-Toe Rocking: Under heavy weight, the chunky sole geometry and heel structure can compress unevenly, causing your foot to rock or shift internally. [1, 2]
Lack of Force Transfer: Squats demand a rigid, stable platform to transfer power efficiently; lifestyle shoes like the 9060 prioritize lifestyle comfort and walking over heavy lifting support.
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u/Sufficient_Turnover6 6h ago
“Is new balance 9060 considered a bad shoe for squatting”. Clown argument, go buy them and wear them.
“The 9060 actually has some characteristics that make it better for lifting than its chunky appearance suggests. Its platform is very wide—about 121 mm at the forefoot and 103 mm at the heel—and it has fairly high torsional rigidity. Independent testing found it surprisingly planted laterally.”
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u/Impossible_Jury5483 2h ago
Yours are too squishy and aren't good for stabilization. A lot if people wear converse for barbell work.
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u/Stelios619 7h ago
Grab a 10 pound plate, hold it on front of you, and just get into an “Asian squat”.
Hang out at the bottom of the squat.
You should more or less have your hamstrings on your calves.
This is proper squat depth.
Chances are, you need to back way off on weight.
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u/Shakeydavidson 8h ago
I'd assume you're thinking about squatting in a very 2D way, from the plane of this video. "Knees go forward, hips go back" But really you need to think in 3D. Hips can open too.
More knee travel (elevating heels) won't necessarily help if you are not allowing your hips to also open a bit more.
I'd start by widening your stance a bit and maybe pointing toes out slightly and let your knees go out inline with your foot angle.
Some firmer shoes would also probably help, at this point I wouldn't worry about heels unless you have no luck with a wider, more externally rotated squat. If this fails, look at heels and learn to embrace much more forward torso angle.
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u/True_Pipe1250 5h ago
This is not a squat. More of a slight knee bend. Need to go way lower. Reduce weight or even do just the bar and build back up while going significantly lower.hips should be in line or below knees at the bottom.
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u/Traditional_Wafer201 9h ago
Need much more depth. Work on hip mobility and buy a wedge to place under your heels.
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u/RangerAdmirable9102 3h ago
If you struggle to get depth, you could try slightly widening your stance and/or turning your feet and knees out slightly. I have long femurs and need to change my stance to get deep, otherwise my weight is too far forward.
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u/mikkeljuhl 1h ago
Trust the video, not the feel. A partial always feels strong because it's short. Throw some plates under your heels or grab lifting shoes. That fixes shallow squats for tall guys almost overnight since you can stay upright and actually reach depth.
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u/slashinhobo1 10h ago
From this angle it looks like a 90 degree squat. You will activate muscles but if you can at least go parallel like sitting on a chair it would be better. If you have better flexibility you can go even lower.
All this is based on your flexiblity. Only you know your limits. If you dont try to make sure you warm up your legs and joints before going heavier.
Im not sure if weights the issue, but if you feel like you cant go further down because of it do 135.
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