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This is my first time squatting low bar. I know the angle isn’t the best but I need help evaluating my squat form and tips on how to improve it. Am I putting the bar low enough on my back? I know my heels keep picking up when I come up (it’s due to lack of ankle mobility), will squatting shoes help with that? How can I also prevent the bar from slipping down my back when I sweat? Let me know if the videos are viewable.
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Hi Nicole,
Glad to see you posting here!
Let’s address your questions one by one:Am I putting the bar low enough on my back?
For learning purposes, yes. Low bar is hard to learn for many and making small adjustments is best. Work this until it feels good and then lower just a bit for a few weeks.I know my heels keep picking up when I come up (it’s due to lack of ankle mobility), will squatting shoes help with that?
In 30 years of coaching, heels coming up is almost never ankle mobility. It’s a technique issue.
First, let’s get you off of those plates.
I suggest watching the Rooting video.You are losing your heel root. This could be because you are unfamiliar with it or are not doing it properly.
I also suggest widening your stance a little bit. This will help with your heels coming up as it shortens the distance.
From the angle you chose it look like you are not bracing properly. Watch it and you can see that your back goes into extension as you descend into the squat.
This can cause many technical issues including your heels coming up.
Watch the Bracing video and implement the techniques.Next time you film, try 45 degrees to the front or rear. It gives us a much better angle to coach from.
How can I also prevent the bar from slipping down my back when I sweat?
You can chalk your back, but it is not really necessary. When learning low bar we see the bar slide all the time, however, your hand position is taking a lot of lats out of the lift.
Try watching the Squat courses for full details here, but moving your grip out about an inch or two inches wider will give you much more ability to use your back.
It will also help to prevent your butt coming up first.Instead of getting squat shoes (which may help) I’d rather see you correct the technique issues.
As you train here at the gym, see if I am here or if Coach Matt is. We are happy to spend a few minutes with you fixing things.
Try squatting barefoot on a few warmups or off days to learn the root. It gives you better feedback. In my experience we can quickly clean up these issues with the suggestions I gave.
And only work on one thing at a time.
Fix the heels first, then the brace, then the grip.
One thing at a time is always better.
Oh, and we are bringing Training Days back, and the first one is in June-it’s on the Squat. You’ll learn a ton.Keep on posting!
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