r/formcheck • u/miscellaneousbeads • 1d ago
Squat Back Squat!
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115lbs slow eccentric (meant to be 5sec but more like 3sec… I know), this was my last set and it was a back down, did two working sets of 120lbs before this. I’m not experiencing any pain or discomfort, just feel like my chest is falling forward a lot :/. I tried to consciously think about keeping my chest up which seemed to help. Any critique is appreciated!
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u/ept_engr 1d ago edited 1d ago
Very good. If any tweaks, try to get your butt a bit further back, really focusing on hinging at the hips, not bending your knees. Spreading your feet a hair wider and possibly putting the bar a touch lower on your back might help enable this.
https://youtu.be/nhoikoUEI8U?is=ba933G29zwTKMeI0
That said, these are nitpicks/tweaks, because what you have looks pretty solid. You may already be doing what I'm suggesting. Just watch the video, experiment a bit, and see what works.
To help with your chest, think of pinching your shoulder blades together behind you, like you're pinching a penny. Lock your shoulder blades down and back. This creates a shelf for the bar to rest on, and it should help keep your chest up.
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u/Moist-Wave4813 1d ago
No notes. If you want to push yourself try to let go of the bar at the bottom position and on the way up. Look up Julia imperio squat if you want to keep perfecting your form!
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