I just find squats hard. Is it something in my technique, or am I just weak?
I have my heels raised slightly using some plates because I feel I lack ankle mobility to get past parallel otherwise. This was also my last set, so my quads were burning here already. I maybe just don’t squat enough (+/- once a week and sometimes I do skip a few weeks) to actually improve.
I find squats quite scary, mostly because I seem to lack stability (see rep nr 2 - the raised heels already helped a lot with this, but obviously not 100% there).
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My only suggestion would be to go down slower. Otherwise I think you’ve got good form. Don’t worry too much about the weight. Just slowly increase the reps or weight when possible.
You might be able to fiddle with feet position to get as low without the plate. But there’s nothing really wrong with using the plate.
Are your legs/glutes sore after? That’s what really matters.
I don’t really feel my glutes a lot while squatting, but my quads and inner thighs get very sore and especially the quads sometimes cramp up in the second warm-up set already.
I think that I maybe use my glutes a lot while for instance cycling/running/inline skating (which I do often). I think they are used to doing the work, while my quads are not.
I will try to focus more on the descent, thanks!
To get over plateaus, the Stronglifts answer would be to deload a bit and then go back up slowly.
You can also do stretching to break parallel without using the foot plates. I stretch using Mobility from Gold Medal Bodies, but I’m sure you can find plenty of resources.
Thanks! Greatly appreciated 🙏
You have some butt wink at the bottom of the lift, sort of dipping and then bending forward and pushing your butt out as you push back up. Looks almost like you’re falling and catching yourself.
Descend slower and work on getting the glutes engaged to prevent that, to want a more controlled motion. That form is gonna get you hurt as you get to heavier weights.
Might help to start at the top. Valsalva maneuver, brace your core and clench your glutes while under the bar before you even lift off the rack.
For the ankle mobility issue, start practicing holding a 3rd world squat without weights. Should get more flexible with time if you do that. Use a counter weight or hold the end of a table or something at first until you get comfortable with it. Start slow how you can, but work up to holding that position for 30-60 seconds and get comfortable sitting into it.
Thanks! I will try those 🙏
Imagining trying to hold something between my butt-cheeks to make sure my glutes fire helped loads! Much more stable. Thanks!
You look like you’re in a decent spot. My main note is that you just look like your reps are ever so slightly lacking in control, in other words you just seem like you’re rushing.
If I were you, I’d drop the weight even to an empty bar for a session or two. Look up how to properly brace your trunk (an excellent video on dialing in an Olympic style high bar squat here ), and then just focus on control and consistency. Slowly descend, pause for a beat, then bring it up explosively, with control and bracing being maintained throughout. Once you feel like you’re really consistent, start adding weight slowly.
Also, there is such a thing as too deep, even in a High bar “Olympic style” squat. Depending on your femur length, pelvic geometry and a few other factors, your ideal squat might be just barely at or below parallel, and that can be perfectly fine.
Also, experiment with foot width and angle to take a bit of strain off your inner thigh (adductors) as you mention they get sore. You also mention that you worry about ankle mobility, the channel that posted the video I linked above has a fantastic video on improving ankle and hip mobility, both of which will help in the squat.
