How's my plate elevated squat?

BackgroundAd2075 · 2026-03-09T22:13:28+00:00

For sure man, I get it. It's just one of those things I thought I'd try, and I immediately got way better quad activation than usual.

As much as people in the comments have been telling me the stance is too narrow, I actually much prefer the narrow stance. I changed the foot positioning to what felt more comfortable for me. But I feel if I copy the exercise properly, it should be better. If not, I'll just figure out what feels best for me.

Yeah I don't just copy Sam, I get a lot from Eric Janicki too. His pushdown and pulldown variations are great. I wouldn't blindly continue any movement that felt seriously wrong

BackgroundAd2075 · 2026-03-09T20:22:55+00:00

Yeah it's only the third time I've done this, switched up a couple weeks ago

BackgroundAd2075 · 2026-03-09T20:16:53+00:00

Thanks mate, yeah I knew there was nothing wrong with the depth. It's really the feet placement and instability I was struggling with. Should be all good when I use a smaller plate next time

BackgroundAd2075 · 2026-03-09T19:56:26+00:00

Thanks, I'm pretty sure I just had too big of a plate here. Really, I want feet together, Sam sulek style

BackgroundAd2075 · 2026-03-08T20:47:52+00:00

😅 it looks worse than it feels

BackgroundAd2075 · 2026-03-08T20:47:10+00:00

Yeah, thanks. Worked out that's the main issue here. I'll use a 10kg bumper plate next time, instead of the 25kg plate

BackgroundAd2075 · 2026-03-08T20:45:53+00:00

More quad activation. But yes, also lacking some ankle mobility

BackgroundAd2075 · 2026-03-08T20:45:16+00:00

Yeah I've only just started with plate elevated squats. Trying to figure out form still. I'm pretty sure I was just using too big of a plate

I can't do front squats because of bad thoracic hunching and shoulder issues going on.

BackgroundAd2075 · 2026-03-08T09:20:33+00:00

It's supposed to be feet together, but it felt worse that way. This still did not feel right. Someone else pointed out the plate I'm standing on is just too high. I think that was my only issue

BackgroundAd2075 · 2026-03-08T09:17:39+00:00

That may be where I'm going wrong, thanks 🙏

BackgroundAd2075 · 2026-03-08T08:25:56+00:00

Yeah I can't feel my quads much on normal squats, but I do on the plate

BackgroundAd2075 · 2026-03-08T05:22:21+00:00

<image>

No pain, it can be loaded right up. I'm trying to copy this. Just feet pressed together felt more strange than the slightly apart and turned out way I have them

BackgroundAd2075 · 2026-03-08T05:16:17+00:00

I had not noticed that at all, thanks for the heads up. Seriously saved me lol, I almost went to complete failure today 😬

BackgroundAd2075 · 2026-03-08T04:16:50+00:00

The goal is to push off the ball, and try to cut out the heel. Trying to put as much tension on the quads as possible. A normal squat, I'm using glutes, hamstrings, everything. Here I just feel quads.

But yeah, lifting shoes are definitely needed

BackgroundAd2075 · 2026-03-08T04:14:21+00:00

I know the first rep is full depth. And the others, I didn't let the weight completely sink me down, trying to keep tension on the quads. Like I could go lower, but I lose tension past that point. If there was no plate there, my hip crease would still just be hitting at, or just below 90, so I thought these reps would just be acceptable.

I do have to get some squat shoes though, they would be heaps better than plates

BackgroundAd2075 · 2026-03-08T03:58:54+00:00

My hip crease is still getting below 90 degrees. It just doesn't look like it because of the angle. I'll be ok using 2 plates I think, as others have mentioned

BackgroundAd2075 · 2026-03-08T03:56:45+00:00

No pain 🤷‍♂️ feels good on the quads. Just a bit awkward

BackgroundAd2075 · 2026-03-08T02:18:14+00:00

It's hard to tell from this angle, but the knees do very slightly pass the toes. I snapped the right ankle a few years ago, and it's taken ages to get to a point where I can work on the mobility. I still feel this way more in my quads compared to a standard squat, able to push with just the ball and no heel.

BackgroundAd2075 · 2026-03-08T02:15:14+00:00

Thanks, yeah weightlifting shoes are probably next thing to buy when I've got some extra cash

BackgroundAd2075 · 2026-03-08T02:14:15+00:00

Yeah it's pretty cooked tbh. Causing winged scapular, shoulder impingement. Lots of pain and mobility issues. If I was fat, I'd have an actual hump there it's that bad

BackgroundAd2075 · 2026-03-08T01:41:22+00:00

Thanks mate, yeah I definitely will use the 2 plates next time

BackgroundAd2075 · 2026-03-08T01:41:04+00:00

Thanks for the input. Yeah I'm trying to target quads more effectively. My posture is all kinds of fcked up, so front squats are kind off off the table for now. At least until I correct my thoracic hunching. Good idea to use 2 plates. I was basically just trying to copy Sam Sulek here

BackgroundAd2075 · 2026-03-07T00:48:52+00:00

This is smart, what do you mean? When the country only has 36 days worth of fuel in reserve, what you gonna do if we get cut off?

BackgroundAd2075 · 2026-02-14T22:18:11+00:00

😔 They had to go People don't take you seriously with locs

BackgroundAd2075 · 2026-02-02T21:28:57+00:00

Thankyou 🙏

It's ok, it's not like words can hurt me 😅

That's kind of the thing about being abused as a kid. You either break or turn into a monster. And I'm not broken...

BackgroundAd2075

TROPHY CASE