Squat form

[Ridethelightningbarefoot]

Lately my squat has become more quad dominant even using a shoulder width stance, low bar position, and I try to touch my ribs to my quads. I feel like my posterior chain isn't loading like it should. Should I be worried. Is this fluctuation normal or should I try to make corrections?

 

[Mac11wildcat]

This is gonna be very hard to answer without a video or screenshots.

Keep in mind that the squat is nearly always a quad dominant movement. Of the major groups, I would argue, in terms of actually moving the bar, it’s quads, glutes, hams in that order.

The wider your stance, the less knee flexion you create, and the less stressed your quads should be as you’re preventing them being in their weakest position of fully stretched. That doesn’t mean your quads can’t still be the weakest link and seem to bare more of the load just due to being weaker than your posterior chain (or vice verse).

 

[Ridethelightningbarefoot]

This is gonna be very hard to answer without a video or screenshots.

Keep in mind that the squat is nearly always a quad dominant movement. Of the major groups, I would argue, in terms of actually moving the bar, it’s quads, glutes, hams in that order.

I have a video but it has my face in it. I will try to get a different one posted

 

[bigdeadweight]

I don't think it is possible to say without seeing your form.

I do highly rate Alan Thrall's video's on youtube though for squat form and technique though.

 

[Worf]

You can always try turning toes out or standing a bit wider.

 

[Vincentino]

Lately my squat has become more quad dominant even using a shoulder width stance, low bar position, and I try to touch my ribs to my quads. I feel like my posterior chain isn't loading like it should. Should I be worried. Is this fluctuation normal or should I try to make corrections?

I will encourage you (and anyone else for that matter) to go to YouTube and look up a page called “Squat University”. The guy that runs it knows more about squatting, technique and mobility than I could learn if I had another lifetime. He has helped me fix so much in my squat form it’s unbelievable.

 

[jbil75]

Lately my squat has become more quad dominant even using a shoulder width stance, low bar position, and I try to touch my ribs to my quads. I feel like my posterior chain isn't loading like it should. Should I be worried. Is this fluctuation normal or should I try to make corrections?

Before I started powerlifting I knew jack shit about proper squat form hence why squatting is my weak link out of the big three. It

I will encourage you (and anyone else for that matter) to go to YouTube and look up a page called “Squat University”. The guy that runs it knows more about squatting, technique and mobility than I could learn if I had another lifetime. He has helped me fix so much in my squat form it’s unbelievable.

I just watched some of his videos and it’s some very informative and he’s extremely knowledgeable on the mechanics involved. Man I can’t wait till the day that I’m actually proud of my squat.

 

[Vincentino]

Before I started powerlifting I knew jack shit about proper squat form hence why squatting is my weak link out of the big three. It



I just watched some of his videos and it’s some very informative and he’s extremely knowledgeable on the mechanics involved. Man I can’t wait till the day that I’m actually proud of my squat.

It’s all about progress man, whether that be knowledge, strength, form, etc. as long as you’re pushing forward in one of those ways, be proud

 

[Ridethelightningbarefoot]

I like starting strength videos (mark ripetoe is pretty sharp) Ive watched some of those, watched Ed coan squat videos, I have seen the Alan thrall ones, I watched countless squat pr videos just to observe. Watching my video it doesn't seem like for form is bad, like it's at least safe.

 

[bigdeadweight]

I will encourage you (and anyone else for that matter) to go to YouTube and look up a page called “Squat University”. The guy that runs it knows more about squatting, technique and mobility than I could learn if I had another lifetime. He has helped me fix so much in my squat form it’s unbelievable.

Thanks man, been meaning to check SU stuff out for aged and never remember to do it. Will binge it next time i have some time to myself

 

[Perrin Aybara]

Before I started powerlifting I knew jack shit about proper squat form hence why squatting is my weak link out of the big three.

I've been powerlifting 5+ years and actually had judges at meets complement me on my squat form being textbook and it's still my weak link lol.

 

[Nordic]

You can always try turning toes out or standing a bit wider.

Wider stance helps a bit but then can lead to other imbalances when squatting. It's good to have reg squats to wide squats balanced, albeit not as much weight for each stance of course. I know as I did that to myself when I first started back in the day and had to correct it by using super low weight, toes forward and shoulder width stance squatting again to balance me out. Also when you go "rock bottom" I wouldn't judge it by the ribs touching the legs. If done wrong that can also be problematic. As the others stated above a video is the only real way to give you solid advice

 

[Worf]

Another thing to think about is what are your feet actually doing during the movement. Are you “grabbing the floor” with your toes? One of the best cues I’ve been told for squat, makes you really use hamms and glute more than just doing whatever. It’s a little hard at first but can be helpful for many

 

[jbil75]

Another thing to think about is what are your feet actually doing during the movement. Are you “grabbing the floor” with your toes? One of the best cues I’ve been told for squat, makes you really use hamms and glute more than just doing whatever. It’s a little hard at first but can be helpful for many

So literally try to grab the floor with toes to basically cement your feet in place?

 

[Worf]

So literally try to grab the floor with toes to basically cement your feet in place?

Yes sir. It’s called rooting. Helps me activate my gluteus and hamstring big time and makes me feel much more stable. It’s natural to some but I have to be conscious of it and remember it. I think given long enough the cues just become natural.
Rooting: The Lifter's Connection Between Foot and Floor

 

[theprodgicalson]

@Ryan owen as already been said, without a video, its hard to tell you much of anything. staying upright is not a bad thing at all. Do your knees or hips break first when you initiate the squat?

@Worf posted an excellent video. everything starts at your feet/ankles then up.

@Perrin Aybara you do have textbook squat technique. ive told you before, but i wish i had your outstanding ankle mobility. Mine are absolute shit from basketball and baseball my whole childhood/adolescence

 

[Ridethelightningbarefoot]

Ok! I figured it out!! I do varying volume by the week. I have one week for 1rm sets. Whenever I do the 1rm sets I was putting the 1 inch or more higher on my back causing more quad engagement and weakness out of the bottom (I know I need more quad work!). I put the bar lower and popped right out of the bottom without much struggle even with higher weight!