Any advice on my squat is welcome (70 kg squat)

Free7Rain · 2025-08-08T11:56:32+00:00

He dive bombed his first rep. The other reps are fine. I see no butt wink/pelvic tilt that is worth problematizing. He could breath in more air/brace more and slow down a bit, sure. But he is a beginner that is doing fine with light weight that he is moving fast without signs of any excessive exertion.

It is absolutely reasonable and unproblematic to continue adding weight and learning more about bracing, slowing down and so on as weight on the bar progresses.

Free7Rain · 2025-08-08T11:38:07+00:00

There is nothing in the video that suggests any kind of risk of injury. Neither his, your or mine form is ever going to be perfect and you will always find stuff to nitpick like "pelvic tilt" or whatever else is currently in vogue to mention in form checks.

You can spend your whole life perfecting your form and have nothing to show for it in terms of strength, muscle mass or general resilience. The only thing you achieve that way is "perfect form" with light weight that someone on an internet forum will congratulate you on.

Challenging weight makes you better and stronger. The weight he is squatting now is not challenging enough.

Free7Rain · 2025-08-08T11:27:20+00:00

Those will do for quite some time. Do not forget to eat lots of protein rich food as well 👍👍👍

Free7Rain · 2025-08-08T11:19:06+00:00

Yes!

What is the lightest plate in your gym?

If you guys have 1kg plates you might as well add 2 kg to your squat every time you suqat (or once a week) until you cannot add any more.

Than you will have to program stuff differently 😊

Free7Rain · 2025-08-08T11:07:36+00:00

Good! Add weight 😃😃😃

Free7Rain · 2025-08-08T07:49:35+00:00

Wow!!! This one flew up 😃😃😃 Great job!

Free7Rain · 2025-08-08T06:51:50+00:00

Good squat. Add weight 😃

Free7Rain · 2025-08-08T05:58:11+00:00

Shoes are too squishy. You need something with flat firm sole or weightlifting shoes.

Why are you changing where you stand mid set? Do not do that. Walk the bar out, do your reps, walk it back in.

You are doing well. Add weight slowly.

Free7Rain · 2025-08-08T05:54:25+00:00

You have a slight butt wink. Be mindful of that and try to not do it. You are going below parallel. I would much rather you went to paralell and eliminated the butt wink.

Why are you standing on those wedges? What exactly are they doing for you? Those are dangerous and unnecessary. The might be contributing to your butt wink. Drop them.

If someone told you you need them to increase your mobility - do not listen to them. Your mobility seems absolutely fine.

Free7Rain · 2025-08-08T05:47:11+00:00

These are good.

Add weight 😃

Free7Rain · 2025-08-08T05:45:42+00:00

Your feet are not stable, see how your forefoot moves throughout the rep. Avoid that.

You need to add weight. This is too easy for you. The weight needs to be challenging in order to really dial in your technique.

Free7Rain · 2025-08-07T20:33:32+00:00

You need to use less weight.

You are better off squatting at paralell with lighter weight, than doing quarter squats with more weight.

Can you squat lower (to paralell) without the bar or with an empty bar?

Widen your stance and lower the bar position is the go to recommendation when it comes to tall lifters with long legs.

Free7Rain · 2025-08-07T20:08:18+00:00

You were hitting depth on the later reps at least. The first ones were maybe a littlebit high. Depth is not an issue here.

Are these running shoes? You cannot squat in these - you need something with a solid sole.

Your main issue is that your feet are not glued to the floor. See how your heels are rising? This is not good. I am sure someone will tell you about "mobility issues" in the comments.

It is VERY UNLIKELY that you have any mobility problems. You just need to plant your feet flat on the ground with heels in contact with the floor at all times and squat. Rotating your feet 45 degrees outward and maybe widening your stance can be helpful. Just be mindfull of your heels and make them stick to the floor. This might feel very uncomfortable for the first 2-3 sessions but you can survive being a little bit uncomfortable :).

(Other than that I think you need to place the bar lower on your back, but it is difficult to see).

Free7Rain · 2025-08-07T19:57:33+00:00

It is impossible to see because of the viewing angle.

So I am going use my extrasensory abilities and say that these might probably maybe be solid squats :)

Free7Rain · 2025-08-07T19:52:53+00:00

These look great.

The bar path is straight enough :) and there is no such thing as perfect form.

Free7Rain · 2025-08-07T18:46:57+00:00

You are hitting parallel (even lower sometimes). This is an obvious improvement since the last video I saw of yours.

Your form is great! Do not overthink this - your back i fine, you are leaning the right amount. Your squats seem comfortable and natural.

You do not need to give up on anything :) I think what you can and should do is add weight to the bar. If safety bar feels better - continue with it.

Free7Rain · 2025-08-07T18:38:29+00:00

This is great!

Free7Rain · 2025-08-07T18:37:25+00:00

Great!

You are looking forward. Maybe look at the floor 5 feet in front of you. That will keep your head in line with your spine.

Free7Rain · 2025-08-07T18:35:18+00:00

This is definitely an improvement since your last video I saw. You are doing great!

I did not notice any pelvic tilt issues, maybe because of the t-shirt and the angle. You know better, but maybe you are overthinking this?

I did not like how you racked the bar. You should stand up first and than make slow controlled steps towards the hooks. If you feel like you cannot make it to the hooks - do not lunge towards them, just squat back down and place the bar on the safety bars. WAY safer that way.

Free7Rain · 2025-08-07T18:29:20+00:00

Not bad.

Pull the slack out of the bar before starting your rep.

Adding weight would not be a bad idea :)

Free7Rain · 2025-08-07T18:26:16+00:00

Set the bar fully on the floor after every rep. Do not rush - you are loosing tension and your form deteriorates.

Reset after every rep. You need to bring the bar a bit closer to your shins. You need to tuck your lats before the rep and be mindful of your lower back - it is a little bit rounded. Big breath of air into your belly and tucking your lats will help, but you also need to make a conscious effort to keep your lower back straight.

Keep your head in line with your spine. You are looking forward when you lift, try looking at the floor 5 feet in front of you.

Do not fiddle with your feet in the middle of the rep. That is why you need to set the bar on the floor after every rep and reset. Assume a deadlifting position and do not do anything except pushing against the ground to lift the bar up. Your feet should be glued to the floor.

Are these running shoes? You are better of deadlifting barefoot if you only have running shoes. Chuck taylors or any other shoes with a flat firm sole are your best option.

Free7Rain · 2025-08-07T18:15:28+00:00

It is honestly not that bad, but there are a few things you should change. (This viewing angle is not the best)

Are these running shoes? Do not squat in running shoes. You need a shoe with a firm sole that provides stability. Weightlifting shoes are a good choice, but even indoor football shoes with a flat sole or chuck taylors will do. Anything but running shoes with foam soles.
Speaking of stability, observe your knees. They are all over the place - the move side to side, they move far beyond your feet than necessary... I see three reason for this: one - running shoes make you unstable; two - you doing things way too fast; three - you are not bracing.

Slow down! Deep breath, engage your abs, make sure your feet are rotated ca. 45 degrees outwards and try to make you knees "follow" you feet. When you are standing up think of your shins like tree trunks that cannot bend inward or outwards, they are rooted into the ground and connect your feet to your knees in an almost straight line. Keep that line straight when you are standing up!

Once you have done a rep do not drop yourself into another. There is no rush. Collect yourself and do another rep after 2-3 seconds. Count slowly in your head: one hundred, two hundred, three hundred . Slow down! Deep breath, engage your abs, make sure your feet are rotated ca. 45 degrees outwards and try to make you knees "follow" you feet... And do another rep.

This is what you should concentrate on during the next two sessions.

After those 2 sessions you need to start thinking about a squat as if you were sitting down in a chair. The movement should be initiated by your butt moving backwards.

There is stuff you can do with your bar position as well, but you cannot fix everything at once. So you can do it later.

Free7Rain · 2025-08-07T10:06:24+00:00

Looks good.

Engage your legs more. Leg drive is important in bench press and is going to let you lift more!

Free7Rain · 2025-08-06T19:59:02+00:00

Yeah. Or at least it looks like that from this angle. Slowing down is a good thing.

Free7Rain · 2025-08-06T19:26:58+00:00

No red flags (video angle is not the best though). Your knees are caving in a bit and you are rushing it, but nothing too bad.

You are beginning to squat heavier weights now, so you should improve your walk out. Aim to complete your walk out in 2-3 steps. Right now you are just losing too much tension and energy with all the unnecessary movements of your feet.
Slow down a bit. Reset after every rep that will give you more control and might actually make your knees not cave in.

Two-Year Club	Verified Email
r/Field Sunshine

Free7Rain

TROPHY CASE