Form Check Friday Ep.18: You NEED to Squat DEEPER

[@mjrhon]

Congrats on the sponsorship love Bells of Steel's stuff!

[@rogeliopena2433]

Dany its a great coach, we all of us hope she still love coming to check Friday 🎉🎉🎉🎉🎉

[@arttimm9153]

A few things that worked for me to “just squat deeper”. I loosened my belt one notch and moved it higher on my abdomen. Started wearing knee sleeves which sort of magically gave me more and better propioceptive feedback. Use a bend at the knees first cue. It’s not a visibly noticeable change when I watch video but the mental cue works for me. Think “belt buckle to heels”. And consciously pull the bar down into my back - which initially seemed counter intuitive - but seems to make the weight lighter - probably due to adding overall stiffness and stability to the movement.

[@AdenPov]

Yeah it had been an issue for the first 5+ weeks for me but luckily we figured it out since that video was taken haha. I have shit shoulder mobility so would lean forward in the hole with low bar to accommodate for it. When I squat mid bar I can hit depth just fine

[@DanielGempesaw]

ooh "belt buckle to heels," is a really interesting cue, i haven't tried that before. stashing it away for my next squat session, ty!

[@coffeeandbarbells2271]

Huge Bells of Steel fan!

[@chadliampolley6991]

It's you guys!

[@spikeo12]

Always great content !

[@makkmakkb]

WAIT. This first critique video is my gym 🥹🥹🥹🥰🥰🥰

[@whitenozze]

I like dany

[@chrisarksey]

26:47 Love her comments, I think I'll play with narrowing stance too.

[@barbell_lifter]

Quick question, what program do you use to draw on the user submitted videos? Would love to do similar with my own lifting videos but haven't found something suitable

[@danyunlimited]

What do you think of breathing and bracing at the top of the Deadlift as lifter 2 does it for his sumo? I love this form checks, very helpful 🙏

[@akadk.m6226]

I thought u got us a new guest for moment there

[@WtbgoldBlogspot]

For the equipped squat, yah, looks like they're using the serratus to brace rather than the lats. A cue that worked for me was to try to touch my elbows to my butthole. A wonder if, when they do lat pulldowns, if they do em like a pullover or if they use their lats.

[@AdenPov]

Roasting me in the thumbnail 🤣 but I think we figured out the issue with depth and being pitched forward. It seems to have to do with my very poor shoulder mobility/leaning forward in the hole to compensate for it. When I move the bar up on my delts to more of a “mid bar” position I can hit depth just fine without losing balance. But thank you for the feedback!

[@stoempert]

Great that you figured that out. In general i think a lot of people overcook the whole low bar thing. Going lower than the natural support will stress anyone's arms and shoulders. That 'mid' bar position is where it's at for most people.

[@NicholasCapanna]

Honestly i think its too heavy for him to squat it well. he just seems unstable in general and afraid to attempt to take it down to comp depth. as the coaches in this video know.......lifting heavy is a SKILL. and it seems as if he needs to work on lifting heavy for one rep to comp standard before he tries to do heavy volume "wrong" further facilitating impingement and impairing hes mobility and over all mind muscle connection and awareness of where he is at in the squat. He will be good at it soon enough! hope he keeps up the good work and doesnt ever give up!!!!! my coach actually works with your coach bryce that is if you are still with mike. Love the shorts! You guys are great!!!

[@martinnorberg7940]

First guy is basically just overdoing the brace in my opinion. Really hunched over and hips tucked under. His shoulders are basically pointing down. He's not neutral at all. He should stick his chest out more and hinge more (lean over) and the squat will fix itself.

[@joebot9309]

If you work with a coach and have to contact form check Friday for form help, fire your coach!

[@AdenPov]

Wrong mindset to have to me. I’m always looking to learn from others who are better/more experienced than me at something, whether they’re my “coach” or not lol. 🤷‍♀️

[@chrisarksey]

7:55 Ego check. Also, why is his coach allowing him to put on more weight without the basics of depth - should talk to his coach and say full range or nothing?

[@AdenPov]

We figured out the issue with depth since this was recorded. This was from my first training block w/him (3 weeks ago roughly) and was the heaviest week of the block.. I may have overshot a bit but had been an issue even with weight that doesn’t feel heavy to me lol. I’ve always squatted “mid bar” until I tried to switch to low bar recently. But my lack of shoulder mobility was causing me to not hit depth because I run out of room in the hole and get pitched forward. I can hit depth just fine when I move the bar up a bit on my delts, so he told me just to squat that way