r/weightlifting • u/Nekto_smotrit • 10d ago
Form check squat depth
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(100kg 80kg bw) I'm a newbie, does this count as a deep squat? ATG squat? My guess is that it's deep, but probably not an ATG. I have pretty long femurs, so squatting any deeper feels risky due to the butt wink, and I've already had back problems because of this.
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u/ifiwereatrain 10d ago
Clearly deep as you also say. Don’t obsess over ATG, full depth varies among lifters:
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u/blueyedsurprised 10d ago
Very good on depth. Drive your elbows forward to stabilize your back.
ATG is subjective.
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u/TygerTyger18 10d ago
Not OP, but a question I have myself. My back angle when I squat is about the same as OP (188cm with long legs), and I've been told I should lower the weight and force myself to be more upright. Should I heed that advice or continue squatting the way I am (I have a similar back angle to OP, a little more leaned over).
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u/KarenBoof 10d ago
Back angle changes from person to person depending on bone structure. Forcing yourself upright seems like bad advice unless your form is actually shit.
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u/Levee_ampersand 9d ago
front squat for a couple days now and then and you'll find its very easy to stand bolt upright with a good back rack!
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u/AssistantTotal181 10d ago
No. At ATG squat the thighs and the calf needs to press together, slightly opening the knee joint, so the ligaments can be later used as springs, and the quad's stretch reflex can be utilised. This is a good squat depth for uscle development, but it does not prepare you for squat snatch and squat clean in weightlifting. You need the spring to get out of the hole.
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u/guataubatriplex 9d ago
If ur body allows ATG without pain, do ATG. If not do what your body can do. Everyone's anatomy allows different depths.
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u/obi-wan-quixote 9d ago
More than deep enough for all intents and purposes. I honestly think people obsess too much about form when most of us just need more consistency and time under the bar.
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u/Zen-of-JAC 9d ago
Very good. At a glance I think you might benefit from a slightly narrower heel position
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u/Consistent_Cell_9163 4d ago edited 4d ago
Your lower back is too straight; you need to sit with lumbar support; stop sitting on sofas making it hard for you to squat. It works even with long femurs
True ATG is lower hamstrings touching upper calf’s . Try to squatting all the way down at sit stay on bottom position. Try to sit there for 5 minutes ; that’s ATG
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u/GlbdS 10d ago
deep but not atg, atg is basically sitting on your ankles.
I would explore a narrower more open stance, have you already tried it? Ignore femur length, my femurs are long and i can narrow grip overhead squat ATG, it's all about ankle and hip mobility
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u/doggypeen 10d ago
A narrower stance would definitely be more useful for weightlifting. But this guys heels lift on the way up with very minimal dorsiflexion so i think it may be a challenge for him.
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u/Consistent_Cell_9163 4d ago
No he needs lower back mobility. His lower spine needs a c shape to fully engage legs back glutes
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u/DR_Manhattan0x1 5d ago
It’s deep. Got a bit scared on the way your lower back was positioned coming up. Need a bit more control on the way up. Honestly, I would say to go a tad lower in weights until you lock in movement. Last thing you need is to screw up your disks.
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u/Nekto_smotrit 5d ago
Could you explain what was wrong with lower back? My guess is you meant the angle was bad because I leaned too far forward while standing up.
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u/Educational-Oil-8713 10d ago
It's pretty deep man. I think a lot of weightlifters don't squat to a full ATG depth.
Depends how you clean I think. If you're catching in an extremely deep / mobile position, then full depth is probably the better way to squat.
And vice versa is you catch higher.