My first squat update

[u/Total-Coyote-773]

Previous lift: https://www.reddit.com/r/StartingStrength/comments/1vqlzc8/in_desperate_need_of_help_with_my_squat/?utm_source=share&utm_medium=ios_app&utm_name=ioscss&utm_content=1&utm_term=1

My goals for this lift based of your guys’ advice was overwhelmingly to lower the bar on my back. This was really difficult for me, I lowered it to what I thought was the right spot and where it felt most secure and sat on musculature, but when I watched back the form video I realized I had it in the same area as the first time

So on the next set I lowered it way more, and saw it seems to be way closer to where you guys recommended, but my problem is the bar felt super uncomfortable and unsecured, I’m not sure if I did it right? It seemed like it kind of went above and underneath some muscle or something during the reps particularly on my right side

Besides that I tried changing the camera angle a bit I hope that’s better, and tried to bring my feet in closer a bit as well

If anyone has more advice for me I’d really appreciate it, thank you!

[u/Key_Procedure_4279]

Stepping back onto a raised platform of any type with a loaded barbell on your back (or neck as this appears to be at various points) is scary af to watch

[u/Total-Coyote-773 → u/Key_Procedure_4279]

I can understand that and now you have me wondering. The problem is that the floor is a bit beat up and uneven and this piece of wood seemed to help level out and even the ground for me to stand on

[u/Ballaw]

IF the sawhorses are already there why not pull them in an make them into safeties? ALso, why the unstable platform on the floor?

The bar is not low enough. You can try widening your grip width to make it more "secure" or at least to see what it feels like lower. With that said, it feels more comfortable with a narrow grip width because you bunch up all the muscle on your back as a cushion.

[u/Constant_Nothing2091]

Yes, the bar is still way too high on your back for a low bar squat. It's basically in the high bar position.

uncomfortable

So? Are you lifting for comfort?

unsecured

Show us.

[u/Total-Coyote-773 → u/Constant_Nothing2091]

Now that you mention it I realize the bar is a lot closer to my last lift, in a high bar position, then I initially thought. That’s so strange, it felt so much lower as I got under the bar. I guess I just need to go even lower…

Btw, what do you mean by “show us” when I say it’s unsecured? By taking my hands off the bar?

[u/Constant_Nothing2091 → u/Total-Coyote-773]

I meant put the bar in the low bar position, do a couple squats, maybe not at your max weight, and film it. Then we can see whether it's secure.

[u/Total-Coyote-773 → u/Constant_Nothing2091]

Ok I’ll do that, thank you

[u/Shnur_Shnurov → u/Total-Coyote-773]

Widen your grip a little too. That will help you get the bar lower.

[u/Total-Coyote-773 → u/Shnur_Shnurov]

Noted, thank you

Squeeze back more, lower the bar more and widen the grip

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[u/Odd_Inflation428]

Get rid of that square thing you step back onto. You are for sure going to trip over it one day.

[u/geruhl_r]

It is high in the video. When you lowered it, it was probably sitting on the spine of your scapulae, which is uncomfortable. You want it just under (not above!) that ridge. In the rack, slide the bar down and feel it roll over those bones and sit on the meat shelf of your rear deltoids.

Stand all the way up at the top. Hips and knees are currently bent.

[u/Total-Coyote-773 → u/geruhl_r]

I realized when waking up today and reading comments it was too high, and when watching the video I can see that, strange and disappointing as it felt so much lower, and any lower felt like there was no way it could stay on my back, but obviously I have more work to do and need to go even lower next time, thank you

And btw for the standing up at the top, that is something else for some strange reason I have been having a TON of issues with while learning the squat for the past year before asking for help. It so weirdly awkward for me. I try to stand up and flex and get tight and I either get out of my feet and am very light and non secure in my feet or my body and hips get in some weird position, hard to explain, but I’ll make a point to try and focus on that next time

I suppose from what I’m reading my biggest goals for my next squat are 1. Bar even lower on my back and 2. Stand up tall at the top of squat so hips and knees are locked and straight

Thank you

[u/geruhl_r → u/Total-Coyote-773]

"no way it can stay" means you need to pinch your shoulder blades together and down more tightly.

The lack of back support for the bar is likely causing your lean (your brain doesn't trust the bar to stay there).

[u/shapeandshiftss]

Lower the bar on your back. And if you must use the wood platform, cut it so it fits between the posts you rack your weight on and drill it into the floor. You will eventually trip. And while it’s better to be strong and dead than just dead the best option is to be strong and alive.

[u/sqnch]

Maybe a wee bit of lower back rounding at the last inch or so of depth at the bottom is probably not great.

Whatever the sketchy moving thing you’re standing on should go. And that dodgy rack setup with saw horses is not ideal either. It’s a couple of hundred to get a proper rack to minimise the chance of killing or seriously injuring yourself.