Specific feedbacks
"Chest up" is the wrong cue for you!
I would guess thats a cue you think of when squatting. But in fact it does the opposite of what it should. By thinking "chest up" your back position looks fine at first (actually it is even a little arched as you are trying to stay upright really hard), but when coming to higher loads it will crash. With the chest up cue it will be hard to maintain stability in the core. Thats why pro lifters try to keep a "stacked" position which is quite the opposite. To get into this stacked position you should think more of getting your hips and sternum closer together. I will try to show this to you in a graphic on the next cue.
Getting that stacked position
Right now, you try to be as upright as possible. The red lines should show the "wrong cue". What you should think instead is shown in the green lines - chest more tucked, hips tucked. Right now you will fall forward if you do that, thats why another cue comes into play
Lower the bar
Right now, the bar is too far up your neck. We dont have to switch to low bar immediately, but you will benefit by putting the bar like 2-3cm more down. Take your time to implement those cues with low loads, maybe it wont feel so good at first. But after some time you will see a big rise in your squat max!
General feedback
Implement those cues and you will see great results. All the best man!!
Coach
Raffael Schnell
Status
Completed
Requested On
November 25, 2024 at 08:19 PM
Completed On
November 28, 2024 at 09:18 PM
Your Notes to the Coach
I have been working on my squat form due to discomfort on my left knee post squat workout, it seems like it's some patella issue, specifically chondromalacia patella.
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Very clear feedback on what I am currently doing, what I should be doing instead to improve my squat max, and actionable cues on how can I achieve that. Excited to try out the cues to see if my squat improves!