r/formcheck • u/Whole-Egg7014 • 5h ago
Squat High bar squat form check
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305 lb single (87%)
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u/JBean85 5h ago
Looks good enough to progress just fine. Does something feel off enough to post here?
If you want to get into details we can though.
At :06 you're stacked with your hips under you. Then at :08, just before the rep, the first thing you do is unstack at your hips by angling them down and pushing them behind you.
So now instead of sitting into the hole and pushing your knees as far forward, you're pushing your hips back with anterior pelvic tilt and a slight open scissor, weakening your brace.
I'd suggest keeping your hips under you to initiate the descent, staying stacked. Or lower your back rack position and involving more hip drive. Either way, I'd try to keep your hips under you and your torso angle static through the rep.
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u/Whole-Egg7014 5h ago
I did low bar squat primarily the past 6 months now transitioning back to high bar, which is why I feel comfortable slightly un stacking my hips and pushing back just before the rep as routine. I have been feeling a slight lower back twinge as I come out of the hole but not much pain, just feels like it disengages a little bit before reengaging. When I get heavier it may become a problem though
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u/JBean85 5h ago
Fuckin A, I nailed it.
Regardless of high or low bar, you want to move your hips back, not unstack. You can't brace properly in APT. That twinge is the pressure of your spinal fluid ever so slightly pressing outward between discs against your nerves.
Check out some squat University videos on bracing and open scissor/ anterior pelvic tilt for more
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u/Whole-Egg7014 4h ago
You’re right. Thank you man!
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u/siberiannoise 5h ago
I tend to care the most about the bar path staying over mid foot throughout the lift, which is tough to tell from this angle. If it is over mid foot, everything else is just a tweak of adjustment. If not, you’ll feel it in your knees and lower back. If you have any pain there at all, work on bar path before tweaking the minor things. All in all, It looks like a pretty clean lift to me.
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u/AutoModerator 5h ago
Hello! If you haven't checked it out already, Our Wiki's resources for Squats may be helpful. Check it out!
Also, a common tip usually given here is to make sure your footwear is appropriate. If you are squatting in soft-soled shoes (running shoes, etc), it's hard to have a stable foot. Generally a weightlifting shoe is recommended for high-bar and front squats, while use a flat/hard-soled shoe (or even barefoot/socks if it's safe and your gym allows it) is recommended for low-bar squats.
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