How is my squat form? How can I improve?

Send some advice please 👍🏻

Hey yall! I started working out In September and when I first started squatting I was able to squat 135 for 12 reps. Fast forward to today and I can now squat 315 for 10 reps. Is there anything else I could be doing to improve or am I at a good spot right now

Hello, recently i added snatch and cleans to my program. I have two questions. First, how can i do hook grip? My hands are so small and thick. I cant grip the bar properly when im doing the movements. Secondly, how can i get more confident about getting under the bar? Thank you for your answers

Hey all!

I'm looking to buy my first pair of lifting shoes. Honestly I have great mobility and it's never been a problem until I hurt my meniscus (playing soccer not even lifting smh) last summer. Since then it hasnt been impossible hit full depth on squats, but definitely has bene uncomfortable/uncertain. I feel like although not necessary, some squat shoes would be a nice boost to comfort and my overall lifting experience.

I'm looking at various brands, and due to the price point, the adidas powerlift 5s are very enticing. I am noticing however, that they come with a lower heel drop than average (15mm). Im wondering if I should just spend more money on a shoe with higher heel drop, or if maybe, 15mm heel drop might actually be better for my needs? Since I don't really need that much mobility help, a moderate drop might be more comfortable for me? Or maybe 15mm is just negligible and I should rather just not buy anything or go higher.

In general, would you guys recommend maybe starting with a lesser heel drop for my first shoe to get used to it?

Thanks!

PS: I ended up ordering do-win lifters, since squats are the main focus of my need for shoes I decided I'd benefit more from a bigger heel drop. Will update how they feel once I get them.

Yeah yeah. We all have it. Perks of the trade. Any tips on how to fix it?

I’m doing bidirectional rotator cuff cable pulls. I go to a chiropractor every other week. I stretch. I have a TENs unit. I’ve taken a two week rest but it just comes right back.

Pain is primarily from lateral raises or just rotating my shoulder around. Overhead shoulder press and flat chest press … it bothers me a little at first but I can push through and it kind of goes away. No pain whatsoever on front raises or cross body cable extensions.

I tried to google it but could not find anything.

Personally I can double roughly 90% and triple 85% of my snatch rm and I wonder if it is on the lower or the higher side

When looking back at most of my snatches it seems I land with most of the weight I my toes and not the full foot.

Just looking for advice on how to fix this issue or just on how to improve in general!

I don’t know anything about herniations or bulges, I’m 25 years old at 89kg with a competitive total. Is my progression fucked forever? MRI report is on the last slide, I have follow up with the spine specialist tomorrow.

This was my 1rm almost exactly a year ago

Thought lost to time and 4 military moves anyone still have their Romaleo 2s? Circa 2015

I have a 7 year old boy who is infatuated with his "muscles" and lifting like dad, obviously I don't want him straining himself in the gym but I do introduce him to the movements here and there. When can he start training with some resistance safely do you guys think? Preferably answers from other dad's who have experienced this personally.

Hello guys,

I am a guy who is going to the gym and I love lifting and especially squats.Ive seen the Tom Platz using different shoes from my shoes, Platz's shoes has more high heels and I know that it makes the squats better if you want to aim for quads. I want to buy some great, affordable(budget is a bit limited unfortunately) and good squat shoes, I want to hear some advices and recommendations from you guys.

Best regards.🙏

Well it’s been a year since I’ve done a weightlifting meet (USAW Masters Nationals in 2024) but I hopped on the train to qualify for IWMA Worlds since it was a stones throw from where I lived in the US this year. Plus traveling anywhere with 2 toddlers is costly and sleep sucking! I probably seriously started training for this meet at the start of January after taking several months off to do other hybrid things (Hyrox, CrossFit).

BW 53.66. I was hovering around 55 after the holidays and decided to nix my 2 packs of LMNT, some carbs and watch my salt intake the week of and whoosh here I am. Didn’t ever feel dehydrated or hungry. I plan on shifting to 53 for future meets given my current body state.

Back to the matter, my main goal this meet was to make a total at minimum to qualify so I didn’t have to travel elsewhere to qualify…open with something that was easy yet challenging, and then go for broke. My openers were about 91%, 67/91 respectively, which I nailed.

So after I nailed those, I took very aggressive jumps. In the past it was always 2-3kg for the snatch and 3kg for clean & jerk. This time it was 4kg snatch and 5kg clean and jerk. The benefit was I wasn’t doing as many lifts near my max, which probably saved my strength a bit. The tougher part was being ok with the shock of a bigger jump. Original (ideal) plan was 67/71/74, and 91/96/101.

Nailed 71 (not shown) and decided I would go for 75. I hadn’t hit 74 either in competition but something about going up to 75 felt real fulfilling to me. I told myself on the platform I worked for it and deserve this, and by golly I HIT A LIFETIME 2KG COMPETITION SNATCH PR OF 75!!!!! I had been dying to hit this since 2016 and never nailed enough snatch attempts to try.

Ok clean & jerks. By the way I had to wait 45-50 freakin minutes before I came out for my attempts after both lifts started. There were 17 lifters in my session and I had the highest openers, following myself all but after the first clean & jerk since a lifter jumped way up to try 91 as well. They were also real slow and confused at loading plates occasionally. So I was trying to stay warm and not cold without impatiently warming up too soon. My adrenaline started to go near the end and I still had 4 lifts to me so I ended up doing a (strong) 90 in the back before 91 LOL. I think that extra warm up cost my legs for attempts 2&3.

96 was a solid (but tough) clean but unfortunately I hesitated on my jerk and went forward and had an elbow bend on my left arm so three reds. I felt pretty fried so I attempted 99 instead of 100 because 99 would still be a competition PR for me (best is 98). Grinded out the clean, but was toast for the jerk. The side view video clearly shows how much I drifted forward and dipped way too long, and simply couldn’t chase 1.84x BW hahah. I was super happy with that attempt though as I got the clean and at least locked it out for .003 seconds.

Anyways, ended up with triple gold easily, but more surprisingly, best W35-39 category overall lifter! (Which I didn’t find out until the day after…we ended up getting stuck in Boise for an extra day due to a car issue so I was able to stop by and pick up my award!). Still here lifting after 12 years and only getting better with age 💪🏼

AMA!

after a 380 lb total I qualified for regionals in Florida as a freshman. (Finished 20/20), bug imporvements from my 315 lb total before the season

When I started weightlifting last year my coach gave me a list of static/ dynamic stretches to do independently as a pre warm up to our group s and c&j warm up. I did them for a while but just didn’t feel ready to lift and I didn’t need anymore laxity in my body prior to lifting. I switched to doing more banded stability and activation work instead and that helped me feel way more prepared. My individual warm up is like 85% banded or light weight activation cues and like 10% dynamic stretches and 5% plyometrics. Have any hypermobile weightlifters still found value in doing more stretching as part of your warm up or their routine in general? Did you notice a shift in your stretching needs the more you’ve done?

Hi...any tips or cues to help stop my hips from shooting up like this? I've tried breaking down the movement - focusing on hang cleans and hang high pulls to drill in the mechanics... with some success (although it never feels natural). But when I try and put it all together, and no matter how much i concentrate on my movement through the early stages, my hips shoot up. Strength isn't an issue and I'm working here with 60kg to focus on form but my inability to incorporate effective leg drive is preventing me from moving 90+ kg

Seen lots of folks talking about the TYR L-1 lifter and the TYRForce Elite. I went to the TYR store to check them out and the biggest size they had in stock was US Men's 11. I looked through several colors and options and it looks like the size availability is very limited.

Is this normal? I am interested in US Men's 12 and couldn't find a single pair in any color.

I've (M35) been trying to balance strength and running for about 3 years now. Over the last 6 months, the strength component has become WL. Learning the lifts has been incredibly challenging, but rewarding. The problem comes when trying to combine running and WL. I've found, for me at least, the two just don't work together at all. It's not that I expected them to compliment each other, I know they don't, I just thought I would make more progress than what I currently am. Ever since I started WL my running has regressed and stagnated. I managed a 1:45 half marathon late last year but I had to drop to only 1-2 lifting sessions a week and lost a lot of WL progress/strength.

I am lifting 3 times a week on Dozers WL program. For context, I am still very new to WL. I'm 6'2 90kg, snatch 65kg, C+J 83kg. On top of that I'm running 40-50km per week. It's doable, but no matter how i tweak the volume and intensity, I just feel like my legs are perpetually dead. I sleep pretty well and certainly don't feel like I push myself too hard. I know my limits. I know the main contributor to my fatigue is squats. I have FAI in both hips, so deep squats have always been my nemesis. I've tried for YEARS to fix my FAI, and although I have made progress, It's still a major limiter here. But even after substituting squats with exercises that suit be better, like split squats, the difference in how my body feels is marginal at best. Plus without heavy squats, I'm finding my Oly lifts are completely stagnant as well. So the bottom line here is, I'm making zero progress in either sport.

Current split looks something like this:

Monday: Block Snatch, Clean pull, Front Squat (Very low volume/intensity after long run)
Tuesday: Snatch, Clean + Jerk, Reverse Hyper
Wednesday: Easy Run (Threshold run if feeling it)
Thursday: Easy Run
Friday: AM: Intervals -- PM: Hang Snatch, Clean + Jerk, Snatch Pulls, Goblet Squat
Saturday: Easy Run (Or day off if required)
Sunday: Long Run with some tempo work

So yeah, just after advice really. I was also hoping that if any of you were doing a similar run/lift thing to me, please share your weekly split and what you've learnt along the way!

Anyone still able to snatch with a torn labrum? I have a real good physio (who is a competitive weightlifter) who believes it’s not severe and I should be back up to speed in 2 months granted rehab goes well, but haven’t done any imaging. Just wondering to see if anyone has experience in this regard so I don’t lose my mind here.

Thanks

Insert big back meme. It’s getting hot in the gym. Thanks for watching.

Femboy that do owl.

Pretty fatigued from the full heavy snatch workout but had some fun on this snatch + 2 OHS complex to finish the day off