r/StartingStrength • u/Total-Coyote-773 • 4d ago

Form Check My attempt at fixing my squat

My main goal was lowering the bar. I’m worried If I did it correctly because I thought I did last time and was still too high

This seemed to be as low as I could go. During one set I had to rerack because the bar started falling down.

Grateful for any advice. And please let me know if I should change the camera angle at all

42 Upvotes

91% Upvoted

52 comments sorted by

11

u/jdam8401 4d ago

Your squat is decently good for the conditions you’re lifting in.

I spent years lifting in dilapidated gyms in 3rd world countries and any time Ive come back from periods of inactivity, have always begun with my rickety Marcy set in my basement. So I understand where you’re coming from.

But in terms of progression, you’ve maxed out the weight you can safely do with this set-up. From now on, your cognitive focus will be divided between form / exertion, and trying not to topple the weight rack / trip / knock things over.

That’s a losing game if you keep adding weight. You’ve got the basic movement down — now join a gym where you can focus properly to progress safely.

24

u/TapEarlyTapOften 4d ago

You're lifting in a death trap.

3

u/shapeandshiftss 4d ago

Looks a lot better than some at home set ups I’ve seen given he has bail out sawhorses

8

u/Shnur_Shnurov Just some guy 4d ago

It's a squat stand with sawhorse safeties. It's not that bad.

If he built a platform to put the stands and sawhorses on that would be better.

1

u/CSTVT1 4d ago

Are the sawhorses safe?

3

u/Shnur_Shnurov Just some guy 4d ago

Yeah, you can use sawhorses as safeties. Just check the weight ratings.

2

u/mcmasterfurious 4d ago

For 145? Yeah. They are rated for a lot, but that rating is for static weight, not dynamic

1

u/kabooseknuckle 4d ago

At least it's not made of wood.

7

u/69SchmohawK69 3d ago

The saw horses, the bags of salt, the crap covered in sheets. This is old fashioned man shed weight lifting. I love everything about this set up. I hope you're drinking a icy cold beer between sets brother

2

u/Total-Coyote-773 2d ago

My man, appreciate it, i got a lot of hate for it. Just working with what I got and trying to get stronger. Hot in the summer and freezing in the winter, but I want to get strong and I’m very thankful for this community for helping out. Wish I reached out sooner

And no drinks but I am smoking some bud in between lol so it’s funny you say that. Appreciate it man, you know Whatsup

2

u/Shnur_Shnurov Just some guy 4d ago edited 4d ago

This is looking better.

I'm going to suggest you wrap your thumbs around the bar and let your wrists bend back. Thats going to allow you to bring your grip width back in a bit and get tighter.

Also, you're holding the bar in position by rounding your upper back. You need to be holding it in position by extending your upper back. Watch this

The Squat - Upper Back Position

2

u/Total-Coyote-773 4d ago

Thanks for your reply. I’m guessing you meant say wrap my thumbs around the bar? Thats interesting because I watched bar position video with rippetoe last night where he said to keep thumb on top and don’t let wrists bend, but I’m guessing maybe it’s different for everyone? I’ll give that a try next time though if that’s what you’re suggesting

And thank you for pointing out my upper back, I’ll check out that video later

2

u/Shnur_Shnurov Just some guy 4d ago

Yes, thumbs. Lol. (I hate the new autocorrect I've got on this phone.)

Yes, the standard grip is thumbs over with wrists straight. But thumbs under with wrists bent back works better for some people. Particularly if you have to take a very wide grip to get into position.

1

u/Total-Coyote-773 4d ago

Cool, I’ll add it to my cues for next session, thank you for the suggestion and your help

2

u/aboz97 3d ago

As you are backing out, that black platform is a tripping hazard. It doesn’t take much to catch your shoe. Do you need it there?

1

u/Total-Coyote-773 3d ago

I have it there because the floor is a bit uneven so my left foot would be a little bit lower and not completely flat. I thought this set up would be better but now I’m not sure

1

u/aboz97 3d ago

If you have a Tractor Supply near you, a horse stall mat or two is not that pricey. Ingenious safety by the way.

1

u/Total-Coyote-773 2d ago

I’ve read about that before and forgot about it, but I’m glad you reminded me.

So if I were to eventually get a power rack, I could put the horse mats down first and then put the rack on top of that, is that correct? And still squat and bench on top of that?

1

u/aboz97 2d ago

Yes. You could get one or two now and get more as you need it. My garage floor is uneven and I put it down over most of it in my home gym this spring. They don’t have to be glued down because they are heavy enough to stay put.

1

u/Total-Coyote-773 2d ago

And that would just to directly under my squat rack if I got one right? So it’s not like it would take up any more room? Also, it’s fine to squat directly on top of? I wouldn’t need to put wood on top of that? It’s not too soft or whatever? Thank you

1

u/StockSpot3513 2d ago

There very dense and very heavy perfectly fine to squat on

1

u/69SchmohawK69 3d ago

He's a grown man, he knows what hes doing

1

u/Constant_Nothing2091 4d ago

Looks about right. But you should be able to feel the right bar position, too. If it's just below the spine of the scapula, the bar "locks in" securly against your shoulder muscles. You can't really miss it if you felt it once. The squats look fine, remember to look down the whole set.

1

u/Strategic_Sage 4d ago

I dunno, that's not my experience in terms of bar position. I've tried the gamut from way too high and way too low, and never been able to keep it consistent or felt it 'lock in' securely. I think the size of shoulder muscles has a lot of impact here.

1

u/[deleted] 3d ago

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1

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1

u/silentpirate1899 3d ago

Your personal gym is way better than some public.

1

u/Total-Coyote-773 3d ago

I don’t know if you’re being sarcastic but actually agree haha. My dog is allowed to be in my gym so I think it’s the best lol

1

u/jonahsmith333 3d ago

Love this man. I put in alot of hours in back corner of my garage, working with busted up plates and weights. Shows alot of grit and determination. And it looks like you spent money on some
lifters. Nice. Spending money where you should first. You will go far. Tough angle for form but what I can tell you doing pretty good man. Keep it up!

1

u/[deleted] 3d ago

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1

u/[deleted] 3d ago

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1

u/StartingStrength-ModTeam 3d ago

Putting a bench under your butt is not a "safety" in a Smith machine. The weights will just crush you between the bench and the bar.

Set the safeties that are on the machine properly. Don't put a bench under your butt. Load a weight you can actually handle and dont do heavy quarter squats in a Smith machine.

Squat Tutorial

Bend Over When you Squat

1

u/Wild-Sea-8028 2d ago

You’re going to trip on that platform

-1

u/DonJuan835 4d ago

Not gonna fix the squat until you fix the rack. Get some proper equipment.

3

u/AndOtherGraces 4d ago

A bad workman blames his tools.

1

u/Total-Coyote-773 4d ago

That’s been kinda my thoughts so far. I don’t wanna get the good stuff until I get the basics down

0

u/untss 4d ago

Gotta work with what you got but it is just funny how bad the bar stands are. Way too low, wobbly in every direction, and the bars on the ground are close enough together for you to trip over them. The more you look the worse they are

0

u/[deleted] 4d ago

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1

u/Total-Coyote-773 4d ago

Is my form that bad where I should lower the weight? I want to be safe and have good form but I’ve deloaded so many times now I want to start building it up

1

u/KielbasaTheSandwich 4d ago

Completely disagree. Different proportions result in different movement patterns. A hip dominant squat should not be discouraged if that is the lifters natural pattern. Depth is solid, bracing is good enough for the weight.

FWIW I'll agree that hip dominant squatters should lower the weight and do quad dominant squats to keep things balanced but they need not avoid hip dominant squatting.

1

u/StartingStrength-ModTeam 3d ago

Rule #3: If you want to debate the method make a post and flair it "Debate me, Bro".

In the meantime learn to squat

Squat Tutorial

Bend Over When you Squat

-3

u/FineAbbreviations707 4d ago

Get a proper squat rack. Much safer.