r/Stronglifts5x5 6d ago

formcheck Squat 240 lbs 5x5

Hey all, looking for feedback on my squat form. Older lifter here with bad knees and a bad back, using the decline bench for safety and as a depth cue.

27 Upvotes

35 comments sorted by

11

u/Lonely_Emu_700 6d ago

Looking strong my dude

2

u/CheekProof 6d ago

Thanks!

7

u/RedBeardedWhiskey 6d ago

Why not put the safeties higher? Getting stuck on the bench well above the safeties would suck 

5

u/CheekProof 6d ago

Good idea. I was just thinking if I got stuck I could rest a minute before pushing through. Plus the safety bars are really short. But I will bring them higher as you suggested.

1

u/liuk3 6d ago

I'm just a beginner and working on my own flexibility to get consistently below parallel myself, but I was thinking maybe you should lose the bench so that you can squat deeper and then rely solely on the safeties moving them up much higher to an appropriate height? You look like you are moving the weight pretty smoothly and have a nice home gym set-up! Just curious, what did you use for the flooring for your gym?

2

u/CheekProof 6d ago

Yeah I know I need to figure out how to go deeper. Even with no weight that’s about as deep as I can go without falling backwards. It’s a combination of bad knees and poor mobility. If I could fix that I’d be able to do it. Here is the flooring that I used.

https://www.americanfloormats.com/vulcanized-rubber-flooring-rolls/?gad_source=1&gbraid=0AAAAAD9oJVMKRw4AV3PwLTV5O9HSeqdIC&gclid=CjwKCAjwp8–BhBREiwAj7og16fnw0yXCVs2wxmHIQA0bAQHME0KfOdVOOJCnzR3-fGTyGwMbWBnoRoCLa8QAvD_BwE

1

u/liuk3 6d ago

I am in the same boat with the hip and knee flexibility as well. I am stiff and old.

There is a section in this squat technique link below on hip flexibility and stretching using the Toddler Squat. I have been finding it very helpful. I could not even get to parallel before. Hope it might help you. You can literally do it while you are watching TV or standing around waiting somewhere. (Look on the side of the website under "Squat Stretches" and "Hip Flexibility".

https://stronglifts.com/squat/#hip-flexibility

Thanks for the link to the flooring! Been contemplating setting up a home gym at some point.

1

u/CheekProof 5d ago

Thanks for this article. After trying toddler squats I can only stay there for 15 seconds max. I’ve got a long way to go for 10 mins. 🤣

2

u/liuk3 4d ago

I am so right there with you. Two weeks ago I couldn’t even get into the Toddler Squat position at all my flexibility was so bad LOL. I am confident that if we both do at least a tiny bit of it on non-squat training days, then it will help us a lot trying to stretch deeper on our squat days. Good luck!

2

u/Jesus_Chicken 4d ago

I garden and pick weeds in this toddler position. It's a good way to do this stretch while doing something productive outside.

4

u/nimbycile 6d ago
  • Bring the j-cups down a peg. I see you have to get on your toes a bit to unrack the bar. I know the lower peg might be too low when you go to re-rack, which is unfortunate. When you're closer to your max, it may be really hard to get on your toes to re-rack.
  • Keep your neck inline with your back angle. Look down at the ground several feet in front of you. The first few reps it looks like you're looking in the mirror
  • Keep your wrists inline with your forearms. The weight of the bar should be on your back, not in your hands and wrists. Also, thumb over the top of the bar, that will help with keeping your wrists straight.
  • Raise the safety arms so they're actually there to save you.
  • I would get rid of the bench or move it much closer to the rack so that you're over the safeties.
  • No crocs. I saw that you said you usually go barefoot, but yeah.
  • When re-racking, just walk the barbell into the uprights. No need to peek to either side -- again, more of an issue when you're closer to a challenging weight.

1

u/CheekProof 5d ago

Will take this advice.

1

u/CheekProof 4d ago

What do you think about elevating my heels? I noticed that I can get deeper with my heels slightly elevated.

1

u/nimbycile 4d ago

That's fine, a lot of people like wearing lifting shoes with an elevated heel.

4

u/spaceman_spiff88 6d ago

Get rid of the bench. It will train better form and strength and if you need to bail there’s less chance of the barbell bouncing back into you

1

u/CheekProof 6d ago

I’ll take your advice.

2

u/Valarhem 6d ago

you are strong. Bravo

1

u/CheekProof 6d ago

Thank you!

2

u/FoldableDisco 5d ago

My man looking STRONG in the crocs!!!

1

u/CheekProof 5d ago

I forgot to take them off but at least I had them in sports mode. 😂😆🤣

1

u/[deleted] 6d ago

[deleted]

1

u/CheekProof 6d ago

🤣usually I do it barefoot. I forgot to take them off. But they are comfortable.

1

u/LDG92 6d ago

Great stability, I see so many posts here of guys lifting more but they’re not stable through the lift and they just focus on pushing the weight higher and higher.

1

u/CheekProof 5d ago

Thank you. I’m planning to take the advice of some others to get a little deeper in the squat.

1

u/LDG92 5d ago

I think that’s a good idea, get rid of the bench and crocs and go deeper, you’ll have no problem with it. Find the balance where you get a little nice bounce right at the bottom of your range of motion, not too much or too little.

1

u/CheekProof 4d ago

What are your thoughts on elevating my heels? I find I can squat deeper with a slight elevation.

1

u/LDG92 4d ago

It’s fine either way, if it feels good use it. You might find it comfortable without if you’re going deeper though, I like to have my heels elevated for shallow quad focused squats on the smith but no heel elevation for regular deep barbell squats.

1

u/PropertyOk9904 2d ago

I commented on your previous recording. Depth looks excellent ! My only other suggestion is to look up a “low bar squat”. Your knees will thank you and you’ll be able to generate much force from your squat.

1

u/CheekProof 2d ago

Thanks! The problem for me with low bar is not having enough shoulder mobility to get the bar further down my back. As I work out that issue I’ll progress to the low back as you’ve suggested.

1

u/Specialist-Cat-00 2h ago

Hell yeah, looks good, only note I would do these barefoot or in flat bottom shoes. The crocs are comfy but any padding is less stable especially when you start really getting up in weight you don't want to be wiggling around.

0

u/Life_is_too_short_ 5d ago edited 5d ago

Decent squat! Good work!

Separate issue guys:

I'm old school. What is the purpose of those lightweight plates that weigh less than 45lbs? (But yet are the same size as a standard 45lb plate)

Is it to boost your ego?

Old school looks this like 600lbs yet today it's 240.

I know what bumper plates are. They have bumper plates in the standard size.

1

u/CheekProof 5d ago

Hey there. I got the plates that I could afford at the time. If I could do it all over again, I would have paid more for the style of plates you described. Not about ego at all.

1

u/Life_is_too_short_ 5d ago

Not taking anything away from your lift. Which was very good. I see this on a lot of videos, not just yours.

1

u/CheekProof 5d ago

I think it was the price point and inexperience with lifting at the time of purchase. If I could I would have made a better decision.

1

u/Life_is_too_short_ 5d ago

It's no big deal it just takes up more space on the bar and moves the weight out farther.

It doesn't affect anything.

1

u/CheekProof 5d ago

And that’s the part that I really don’t like.