Powerlifting Coach Reviews Random Viewers' Technique | Form Check Friday No.204

[@basssince6th114]

I think both videos hit depth. It looks like she gets a lot of her depth from pushing the knees forward. I’d be curious If she hinged backs little and opened her hips of that would be more comfortable for her

[@philliprios8447]

In the last clip I think if she could get her weight more centered over her feet and open up the hips more, she could hit depth regardless of shoe type. From these angles it looks like a lot of her balance is forward on the foot, not centered.

[@comically_large_chungus]

Watch David Woolson's flats vs heels video. I use sabo deadlift pros to squat and I use a very wide stance. I think a wider stance is a good first option when struggling to hit depth because it shortens the femur length front to back in the bottom of the squat.

[@josh39684]

The Squat in socks was better than the one in squat shoes (probably because she feels more comfortable) her depth was better than that one as well and was more controlled. I'd say she needs to buy some flatter shoes like converse shoes

[@howardsmith5474]

Yeah agreed. Looks like she may be more balanced if she kept that same hip/back position but brought the bar down her traps 1/2” or 1” more. Her elbows were moving around a bit at the bottom, probably could improve the brace

[@Doggomorph]

Notorius lift should do the trick for her

[@catedoge3206]

Apply 3 second paused squats (braced at all times). Can focus on depth and any mistake in form will be corrected from the pause.

[@caiohdkr]

✓ Depth imo (guess it depends on the federation) I'd say break at the hips first instead of pushing the knees so far out. Plus her hips are shooting up first.

[@marciogala]

She hits depth in both videos. Actually shoes makes her squat worse because of weak/weaker quads. They are not used to bigger load (because she squats barefoot and more load is on hams glutes, less on quads) shoes make load bigger on quads, and then she has almost good morning looking squat.

[@stephenburial]

Looks a tad high barefoot but not far off. Looks like depth is hit while in squat shoes. I feel like depth could be easy to attain in flats if she truly feels stronger that way. Personally what’s worked for me is just taking every squat as low, or what I perceived to be as low, as I can and over time depth was not longer an issue. To me it looks like toes are pointed pretty far out in relation to how narrow the stance is which may be an indication of bypassing poor ankle mobility - which I believe could be addressed with what I mentioned above. But I think going toes more forward with squat shoes would put her in a better position and track the knees a little better decreasing some of the knee valgus.

[@makeupland26]

Yay!

[@Michael-bc2op]

I am the only one thinking the deadlift girl is freaky strong

[@nfdisco3484]

IMO, she's struggling with depth because her knees slide forward. Also her stance is too narrow. I'd try a wider stance, and shoving the knees out. The knees should stop travelling forward about halfway down. Once the knees are set, reach back with the hips. This will result in a more horizontal back angle, and it will become easier to hit depth hopefully.

[@kurts7268]

Dillon why did you change the thumbnail? Lol

[@Ont785]

People squatting in socks and makes me nervous. I can’t tell if she’s going to depth or not in socks, But certainly to depth with the shoes.

[@MackAttack233]

I think if she really focused on drawing her knees out, instead of just letting them cave in, would help a lot. Maybe even squat with bands around her knees for awhile to strengthen the hips. Box squats also wouldn’t be a bad idea to really get her to sit back more.

[@ArtlantisDE]

idk. The hip internally rotates below parallel. The adductors are just doing their job as hip extensors which lead to the knee cave. Externally rotating even harder will make it even more probable that the knees cave as the internal rotators are in a stronger position. Without shoes there was less caving if I saw it right. Maybe just rooting the feet and balancing could help. In this case she wouldn't need to sit back more. If then the hip shoots up, we know the problem are the quads and not the glutes. Also the feet seem to be angled pretty far outward, which also allows more room for knee caving. Maybe feet at ~20°.

[@igorsotirov9165]

My brother Relja representin 🇷🇸

[@eseosawilliams8916]

Definitely she needs them squat shoes...

[@gressredbone1673]

Maybe a more rigid mid section would help, she looks like she is tipping forward , for me when I tip forward I find it hard to sit my hips down into depth

[@timkania6828]

i think she could hit depth more easily if she would widen up her stance just a bit. it looks to me that her toes are pointing very far outward and relative to this her stance is pretty narrow. also she should try to shoot the hips a bit more back.

[@tman586]

Wow I’m early

[@ianwinckelmann7594]

Her feet are collapsing, if thats a Word 😆 she need to work on her feet, the stability of her feet, also pushing her knees out Will help too

[@doomcow99]

Depth is a little hard to see, if she wanted to improve her femurs look quite long she may want to lean further forward to get more depth.

[@AndrewPeterson-d3w]

She hits depth in both videos. Actually shoes makes her squat worse because of weak/weaker quads. They are not used to bigger load (because she squats barefoot and more load is on hams glutes, less on quads) shoes make load bigger on quads, and then she has almost good morning looking squat.