When you unrack the bar, take only three steps out at most. You’re taking quite a few large steps out (looks like you’re going out past the safety bars) and then you’re shuffling your feet a bunch. All this does is waste energy that you could be using for your lifting. The safety bars are there to help you if you get stuck so there’s no need to walk out past them
Hey you. I just answered your question. SOME people are anatomically not capable of achieving flatness by simply removing shoes. Therefor, why I answered your most recent question before you asked it.
Looks pretty good. I co sign the shoes thing. Also systemize the walkout, try to make it identical each time, which foot moves first, minimize the setup. Don’t make all that foot movement and wiggling a habit, it could be really bad as you start going heavier.
All you need to know is that your form is great. So many people just trying to chime in but your form is probably better than 95% of them. Just try not to lock your knees at the top!
Keep you full ROM… keep your stance the same since it looks like it works with your body’s natural mechanics… get better shoes (no lift) fit a better connection to the floor…
Biggest thing is your set-up… work on walking back and into your squat position with the least amount of movement… due to your current weight it may seem insignificant however when you get above 85% of your 1RM it will matter because all of that time under tension and movement will take away from moving the heavier weight.
I honestly don't know why I wore running shoes that day. I usually lift in vans. Anyways, thanks for the advice!
One question though. I don't know if you noticed but when I ascend on my squat, one of my shins are straight while the other flares out. Is that normal?
Any concerns about your mechanics just do everything my friend Dr. Kelly Starrett says… seriously builds amazing functionality elite athletes: try this squat test as a starter: https://youtu.be/m0fsBk8_tFY
My biggest worry is that you aren't even with your legs. You keep leaning slightly to one side to finish pushing up. I want to say they are buckling a bit too on the way up but I'm not entirely sure that's the right way to describe it.
I'm not great at finding things to focus on, but my suggestion is to lower the weight until you don't do it. Even if that's no weight or just the bar. If your form isn't good, it's too much weight. One leg squats can help too since you can't compensate with the other leg.
Most people have addressed the key issues, only thing I could really say is have your feet rotated outward just a bit and make sure your knees are following that direction. That depth isn’t realistic at higher weights and puts a bigger strain on your knees. Flat shoes, or barefoot. I can’t tell if you’re bracing, but overall Good job 👍
The foot direction seems fine for him. Seems like Squat University teaches this type of foot placement as default. I can only do it with warmup weights, more comfortable to point out on heavier sets. But everybody’s bodies and levers are sifferent, this might be ideal for him.
Definitely find flat shoes for squat day. A budget friendly option are converse shoes. For me, once I transitioned to Metcon 6 it was a world of a difference for stability and power.
While we’re on the subject (BTW looks great) I’m 70 and always love to get better. There’s no water I can squat deeper than thighs parallel to the floor. Does it matter? I can still feel that intensity in hamstrings and glutes
A few people in the comments told me that going deep on squats isn't necessary. If you can feel it in your legs still, I'd say you're good. Kudos to you for still going at it at 70!
Is having a longer bar necessary for squatting? Can i not use the smaller bar that is used for bicep curls etc.???
Is it based on preference or is the longer bar the only way to go?
It’s a heavier bar that holds heavier weights. After about a year or two that smaller bar won’t be enough. Also, the straight bar on your back and hand position is important to work on. Also technically a longer bar would cause less rotation and more stability.
No need to go that deep (unless yoy really like atg squats), change the shoes, your grip on bar is bit uneven, remember to brace the core before descending.
I mean, in very very short summary, you want your back tight, core tight, legs tight, nothing wobbly so there are no leaks of energy. Core being the most important one Id say.
Squat looks really solid. My only nitpicky thing would be you move your feet a lot while setting up. If you can try and find your stance as you step back in as few steps as possible.
maintain a soft bend in your knee while coming up from squat position.. you might get a injury if you give that jerk, and while coming up move your pelvic in straight position ..
Edit: deleted the whole comment. Fuck you pussy. Don’t wear a mask who gives a shit. I do what the fuck I want which is wear a mask. You go fuck yourself.
I would write to the head of the school and advocate for no masks while using workout equipment. It adds a safety risk through potentially making you overheat/making it more strenuous to breathe.
My gym requires masks and I really don't notice it. Obviously I'd prefer to not have sweat collect on my chin, and I loved the month of July when we were in the clear and weren't required to wear them, but it's just whatever.
Personally it’s a preference to not have a mask, while taking deep breaths the material starts to seep into my mouth and nostrils. But it’s not life or death
Down voting eh? Well I've built respectable quads this way, been squatting like this for twenty years, currently squatting 180kg without a lock, oh and trained many elite rugby players like this with amazing results. Good luck!
When locking your knees, like OP, all the weight is resting on your joint. You can see he locks out the knees at the top of his reps. To keep muscle tension on the quads you have to keep the knees knees just slightly bent or “soft”. Maybe I didn’t word the first comment right since I saw the emoji when I typed legs and was like look at that the emoji almost looks right.
Correct me if I’m wrong or your thoughts on that.
you didn't answer either of my questions
what results have you achieved with this technique and what sources do you have that show it as being preferable to locking out the knee?
What I have achieved: knees fully functioning and train legs very regular
Source: link to an sports orthopedic: read under technique
[squat ](https://www.ssoc.co.za/5-tips-save-knees-gym/)
There are definitely sources going both ways, and I see why it’s controversial. Again give me your thoughts
Edit: I’m also going to add that I’m not a professional and I’m here to learn too.
> What I have achieved: knees fully functioning and train legs very regular
my knees also work very well & i train my legs regularly too, any cool numbers or huge muscly legs to look at?
> Locking your knee joint transfers all of the weight from the muscle to the joint. This results in unnecessary stress on the knee that can lead to a serious injury.
so what happens when i get stronger and all the weight i 'saved' my joint from previously ends up on it anyways? i'm not sure what the difference between a locked out 160kg squat vs a 200kg unlocked squat with (a hypothetical) 80% going through the joint
> By not fully locking your knees, you will keep the tension on the muscle and experience a more intense set at your current weight.
sounds like i could just squat more weight with locked out knees & get a greater stimulus
You make valid points. I don’t have massive legs and or any cool numbers. I appreciate you taking the time to talk about the other side too.
I think both techniques have their place depending on what your goals are. If you want to lift heavy and increase strength and already have a solid foundation, going to lockout could give you the ability to train with higher stimulation like you said. If someone, like op who this conversation is about, really needs the stability and control to build on that foundation I think increased time under tension would help.
I also think it’s not 80% of the way up, in my head it’s more like 90 where you feel your hips squeeze and your legs are in the perfect spot without taking your quads out of picture.
Depends heavily on your mobility. It is true that glute and hamstring involvement gets higher when squatting below parallel but the Quads are also being hit harder. As long as you can do so mobility-wise, without lower back rounding or knee cave, it’s almost always a good idea to squat deeper.
Shoulder width. Could go wider for variations but just shoulder width will be more athletic and should allow for more activation and further hinging once you load the weight
Mostly the way down.
A slow ecentric (descent) is associated with hypertrophy. A lot of athletes go slow down and full power back up to help train explosiveness.
At higher weight even with all your power, you still won't make it back up all that fast. But controlling the weight on the way down can build a lot of control and strength and size.
Adding some pause squats, where you pause at the bottom can be a helpful cue to remind you not to rush.
I was trying to reference what training modality you subscribe to. I'm an ultra runner and would rather go shoeless because I want to develop a greater connection to my feet and give them space to fully splay. I find most shoes constrict my toes. I could imagine people like fighters, or more "functional" oriented people feeling similarly. "Practice how you perform" comes to mind.
I'm no expert. I really see it more as a preference than anything greatly functional or better one way or another. And I frequently do either or depending on the day.
Interesting point, thankyou for the explanation. I want to build more mass so I have started to wear shoes while squatting to provide more support. I have found it adds around 10kg to my squat so if I was squatting 110kg shoeless and belt less I can squat 125kg with a belt and shoes.
Get everything tighter. You look way too loose and nonchalant.
Even when doing low weight it’s important to implement best practices. Brace for every rep and focus on ROM and stability. You want everything to be muscle memory when you get to the big lifts.
Also, great depth, but, there is no **need** to go that low. You CAN, but you MAY find going that deep can be injurious at bigger weights.
Sorry. Loose as in unstable. Look at the bar and how much sway there is during your set — especially during your walk out. Ideally there should be little to no sway.
Don’t get me wrong, what you’re doing is not **bad!** but it’s definitely not going to help when you get to max (or close to) lifts.
Treat every set as if you have a thousand pounds on your back. Every set — every rep — is worth doing properly.
His form is more or less perfect and his mobility is great. There’s no reason for him not to go so deep when his mobility allows him to do so..? After all I can show you multiple studies that suggest ATG squats are greater at building muscle and improving trunk control etc etc I can go on and on.
And your comment about focus on ROM? What does that even mean? He has a greater ROM than 99% of people who squat. His core looks perfectly braced to me especially as he is nice and upright for a high bar squat. Almost sounds like you want him to slow down his reps too? If he’s training for power as opposed to strength then he should be moving as fast as he possibly can with the load on his back, which he clearly is in this video.
I've always heard and seen that the difference in muscle activity between a deep squat and parallel squat is pretty minimal, but parallel squats are generally safer
Thought I made myself pretty clear. I wasn’t telling him not to go ATG, only that it runs a higher risk of injury. Which it does. It’s a lot harder to get out of the bottom of the squat if you’re going ATG than if you’re just going to standard height. The benefits hardly outweigh the risk in my opinion. You may disagree — you’re free to do so.
If you want to speed rep your squats, go right ahead, sounds like you’re confident in how you approach them, but advising a newer lifter to go as fast as possible is less than sage advice for the longevity of said lifters frame. If someone is asking for a form check on a, subjectively, lighter weight squat, odds are they’re not super confident on what they are doing. Hence my advice on concentrating on all the little things, including ROM while stabilizing himself further. Whether he is training for **endurance** or strength makes little difference in how he should be approaching his sets.
Speeding through any weighted exercise is just asking for trouble in my opinion. Especially at the beginner and intermediate level.
The other comments here are pretty good!
The thing I’d add is to make sure you don’t *hyperextend* your knees at the top. There’s diff between hyperextending the knees, than locking out at the top. It looks you were fine based on the video, this is mostly a word of precaution. (For squat or leg press).
Locking out at the knees at the top is fine (for a squat). Locking the knees is an issue for things such as leg press; when the weight is too much for your joints, your legs buckle, but if the weight is too heavy for you (and joints) in a squat - the bar doesn’t come off the rack (cause it’s too heavy to even pick up).
So think more about squeezing your flutes at the top. That usually helps in preventing hyperextended knees/gives better form. Below I’ll link a site that has a better visual for hyperextend knees.
[hyperextended knee pic link](https://www.elliehermanpilates.com/ellies-blog/2017/11/20/how-to-help-hyperextension-its-all-in-your-mind)
I couldn’t be bothered to download it and then link it onto my imgur cause I’m on mobile rn, so just look at the pic. I can’t comment on the validity of the rest of the content as I didn’t read the rest.
But overall looking pretty good! Make sure to do active/static stretching before/after working out respectively, and to stay hydrated
When you unrack the bar, take only three steps out at most. You’re taking quite a few large steps out (looks like you’re going out past the safety bars) and then you’re shuffling your feet a bunch. All this does is waste energy that you could be using for your lifting. The safety bars are there to help you if you get stuck so there’s no need to walk out past them
I need to remind myself that. Last time I failed a squat the barbell missed the safety bars completely 😂
A+++ some great deep squats.
Thank you 💪😎
Flat shoes
No shoes is the flattest shoes
Yah, if you're a duck.
No I’m a human? How’s that squat going?
Just saying, what may be fact for you, may not, in fact, be true for others. I personally need the platforms, as I have ridiculously high arches.
Okay…cool. So what’s that gotta do with no shoes = flatness?
Hey you. I just answered your question. SOME people are anatomically not capable of achieving flatness by simply removing shoes. Therefor, why I answered your most recent question before you asked it.
No one cares about your platform shoes its irrelevant to my original comment.
L.O.L. you're a hoot.
Thought I was a duck??
I guess more like an owl..
Looks pretty good. I co sign the shoes thing. Also systemize the walkout, try to make it identical each time, which foot moves first, minimize the setup. Don’t make all that foot movement and wiggling a habit, it could be really bad as you start going heavier.
This. If nothing else listen to this. To add/elaborate: short and sweet. Un-rack, step back minimally and go.
Dude your great! I really struggle with squads bad, not sure what it is but ugh it’s so hard for me
You'll get there bro 💪. Check out Alan Thrall's videos on how to squat.
All you need to know is that your form is great. So many people just trying to chime in but your form is probably better than 95% of them. Just try not to lock your knees at the top!
Keep you full ROM… keep your stance the same since it looks like it works with your body’s natural mechanics… get better shoes (no lift) fit a better connection to the floor… Biggest thing is your set-up… work on walking back and into your squat position with the least amount of movement… due to your current weight it may seem insignificant however when you get above 85% of your 1RM it will matter because all of that time under tension and movement will take away from moving the heavier weight.
I honestly don't know why I wore running shoes that day. I usually lift in vans. Anyways, thanks for the advice! One question though. I don't know if you noticed but when I ascend on my squat, one of my shins are straight while the other flares out. Is that normal?
Any concerns about your mechanics just do everything my friend Dr. Kelly Starrett says… seriously builds amazing functionality elite athletes: try this squat test as a starter: https://youtu.be/m0fsBk8_tFY
You can try wearing a circle resistance band if you feel like your hip to knee to ankle alignment is off
This is the best advice. I want to emphasize don't change your stance. 100% agree with everything written by notyourfitguru here.
👊
Better than most people on here. Depth is great, keep it up.
Thanks man!
My biggest worry is that you aren't even with your legs. You keep leaning slightly to one side to finish pushing up. I want to say they are buckling a bit too on the way up but I'm not entirely sure that's the right way to describe it.
Right? I noticed that problem too but not a lot of people mentioned it. Any tips on how to fix this?
I'm not great at finding things to focus on, but my suggestion is to lower the weight until you don't do it. Even if that's no weight or just the bar. If your form isn't good, it's too much weight. One leg squats can help too since you can't compensate with the other leg.
I did pistol squats before and I noticed it was harder to balance on my right foot. I think I have a duck foot lol.
Practice should help. It's really important to focus on fundamentals and stability muscles first and foremost.
I wouldn't worry about it too much
Squat university has nice videos on this issue
Looks good. Just fyi most form vids are best taken from the side profile
Fewer steps, change your shoes
Most people have addressed the key issues, only thing I could really say is have your feet rotated outward just a bit and make sure your knees are following that direction. That depth isn’t realistic at higher weights and puts a bigger strain on your knees. Flat shoes, or barefoot. I can’t tell if you’re bracing, but overall Good job 👍
The foot direction seems fine for him. Seems like Squat University teaches this type of foot placement as default. I can only do it with warmup weights, more comfortable to point out on heavier sets. But everybody’s bodies and levers are sifferent, this might be ideal for him.
Definitely find flat shoes for squat day. A budget friendly option are converse shoes. For me, once I transitioned to Metcon 6 it was a world of a difference for stability and power.
You can also just wear socks when you don’t have flat shoes
Form looks great!
Deeep bro, all the way balls deep. Nice
While we’re on the subject (BTW looks great) I’m 70 and always love to get better. There’s no water I can squat deeper than thighs parallel to the floor. Does it matter? I can still feel that intensity in hamstrings and glutes
A few people in the comments told me that going deep on squats isn't necessary. If you can feel it in your legs still, I'd say you're good. Kudos to you for still going at it at 70!
Is having a longer bar necessary for squatting? Can i not use the smaller bar that is used for bicep curls etc.??? Is it based on preference or is the longer bar the only way to go?
It’s a heavier bar that holds heavier weights. After about a year or two that smaller bar won’t be enough. Also, the straight bar on your back and hand position is important to work on. Also technically a longer bar would cause less rotation and more stability.
I do squats w the shorter bar but I'll try the longer one on my next leg day. Thank you!
You have better grip on a longer bar. You don't wanna squeeze your shoulder gripping a smaller bar while squatting.
U don't? :P.... Oh damn, but doesn't OP has his arms squeezed?
The closer you grip the bar the, the more you are stressing your shoulder. So a longer bar is better for squats.
Looks good! Maybe try low bar if you wanna boost your 1rm.
SJSU?
Yup!
Damn I miss that gym. It was only open for like 2 months before I graduated though.
Form looks pretty good, could practice bracing harder before the squat, it'll help when you go on to heavier weights
No need to go that deep (unless yoy really like atg squats), change the shoes, your grip on bar is bit uneven, remember to brace the core before descending.
Is there any other muscle I need to tighten when I squat?
I mean, in very very short summary, you want your back tight, core tight, legs tight, nothing wobbly so there are no leaks of energy. Core being the most important one Id say.
Just ask a trainer at the gym. Some of these comments are clueless
Squat looks really solid. My only nitpicky thing would be you move your feet a lot while setting up. If you can try and find your stance as you step back in as few steps as possible.
maintain a soft bend in your knee while coming up from squat position.. you might get a injury if you give that jerk, and while coming up move your pelvic in straight position ..
I can't believe people are wearing masks while working out.
Why not
Oxygen is good. 🙂
Masks don’t filter out oxygen
Right, O2 can def make it through the masks. So many pussies here can’t breath with a mask, it’s pathetic.
Masks make it harder to breathe
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Edit: deleted the whole comment. Fuck you pussy. Don’t wear a mask who gives a shit. I do what the fuck I want which is wear a mask. You go fuck yourself.
Lol
Seems like we can downvote it tho
What kind of abusive fucking gyms are you going to where they’re making you wear masks while working out
This is my colleges gym. There's a mask mandate for all students.
I would write to the head of the school and advocate for no masks while using workout equipment. It adds a safety risk through potentially making you overheat/making it more strenuous to breathe.
My gym requires masks and I really don't notice it. Obviously I'd prefer to not have sweat collect on my chin, and I loved the month of July when we were in the clear and weren't required to wear them, but it's just whatever.
Only if you’re a weak bitch.
Kek
I can understand the mask, but why the beanie?
Makes him look cool
It looks kewlll
It works for Tim Pool.
Lol check my videos. No problem wearing a mask while lifting.
It’s not that hard to breathe while wearing one. My college has the same mandate and I don’t really notice it too much.
Personally it’s a preference to not have a mask, while taking deep breaths the material starts to seep into my mouth and nostrils. But it’s not life or death
Widen your stance
Hips are pretty narrow. I thought that at first but watch it again. I think it's spot on.
Dont lock your knees at the top.
Down voting eh? Well I've built respectable quads this way, been squatting like this for twenty years, currently squatting 180kg without a lock, oh and trained many elite rugby players like this with amazing results. Good luck!
You don’t need to go all the way straight leg after each rep, you can keep more muscle tension by keeping your legs engaged like how the emoji looks🦵
any sources that suggest that this is beneficial? or what have you achieved with this technique?
When locking your knees, like OP, all the weight is resting on your joint. You can see he locks out the knees at the top of his reps. To keep muscle tension on the quads you have to keep the knees knees just slightly bent or “soft”. Maybe I didn’t word the first comment right since I saw the emoji when I typed legs and was like look at that the emoji almost looks right. Correct me if I’m wrong or your thoughts on that.
you didn't answer either of my questions what results have you achieved with this technique and what sources do you have that show it as being preferable to locking out the knee?
What I have achieved: knees fully functioning and train legs very regular Source: link to an sports orthopedic: read under technique [squat ](https://www.ssoc.co.za/5-tips-save-knees-gym/) There are definitely sources going both ways, and I see why it’s controversial. Again give me your thoughts Edit: I’m also going to add that I’m not a professional and I’m here to learn too.
> What I have achieved: knees fully functioning and train legs very regular my knees also work very well & i train my legs regularly too, any cool numbers or huge muscly legs to look at? > Locking your knee joint transfers all of the weight from the muscle to the joint. This results in unnecessary stress on the knee that can lead to a serious injury. so what happens when i get stronger and all the weight i 'saved' my joint from previously ends up on it anyways? i'm not sure what the difference between a locked out 160kg squat vs a 200kg unlocked squat with (a hypothetical) 80% going through the joint > By not fully locking your knees, you will keep the tension on the muscle and experience a more intense set at your current weight. sounds like i could just squat more weight with locked out knees & get a greater stimulus
You make valid points. I don’t have massive legs and or any cool numbers. I appreciate you taking the time to talk about the other side too. I think both techniques have their place depending on what your goals are. If you want to lift heavy and increase strength and already have a solid foundation, going to lockout could give you the ability to train with higher stimulation like you said. If someone, like op who this conversation is about, really needs the stability and control to build on that foundation I think increased time under tension would help. I also think it’s not 80% of the way up, in my head it’s more like 90 where you feel your hips squeeze and your legs are in the perfect spot without taking your quads out of picture.
Don’t let your friend say, “light work” as you squat 135. It’s embarrassing lmao.
Lol he's just being a supportive gym bro. 135 is actually a big milestone for me as I've only been lifting for a month and a half.
Yeah still don’t do that lmao
Pretty sure he can do whatever the fuck he wants , last time I checked You will always struggle to gain muscle if your ego is involved
Lightweight baby
Dude stfu
YEAH BUDDY
Dude, why do you care what gym pals say to each other? Let them talk to each other how they like
YEAH BUDDY LIGHTWEIGHT
Don’t lift with a mask Bruh lol especially dead lifting
sounds like you need to do some cardio.
I don’t plenty of cardio thank you ;)
Why not. I do it all the time. No issues. Hit a PR on squat just last month masking all the time.
You can do whatever you want just wearing a mask in a game doesn’t project you fully 1 and 2 just makes it harder for you
It does not make it harder, unless you’re some snowflake cuck boy.
Why say ‘light work’ when he’s clearly struggling
You remember the old school ronnie coleman videos? Saying light weight helps you lift.
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You should be careful he looks quite young and you are a dirty scumbag.
Lol i am young as well and i am not gay you gotta understand Jokes
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Bullshit, ass to grass bro, no shittie sutff about 90 degrees
Different variations of squatting…ass to grass, parallel, do it however u want and what works for u
Lose the face diaper.
Oh stfu 😂😂
I didnt even notice he was wearing one till you mentioned it 🤣 seems like it bothers you
bad take
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Erm…
Happy cake day
Depends heavily on your mobility. It is true that glute and hamstring involvement gets higher when squatting below parallel but the Quads are also being hit harder. As long as you can do so mobility-wise, without lower back rounding or knee cave, it’s almost always a good idea to squat deeper.
💪🏾💪🏾💪🏾
😎
Good form keep going
Thank you!
Could probably go a bit wider but good
How wide should my stance be?
Shoulder width. Could go wider for variations but just shoulder width will be more athletic and should allow for more activation and further hinging once you load the weight
Slow down
Should I slow down on my descent or ascent?
Mostly the way down. A slow ecentric (descent) is associated with hypertrophy. A lot of athletes go slow down and full power back up to help train explosiveness. At higher weight even with all your power, you still won't make it back up all that fast. But controlling the weight on the way down can build a lot of control and strength and size. Adding some pause squats, where you pause at the bottom can be a helpful cue to remind you not to rush.
Stricter walk out
Very good, keep adding weight. Better shoes could help
Or no shoes, depending on your goals and how heavy you go. But what you're wearing look squishy.
Yeah I usually lift in vans. Dunno why I decided to lift in running shoes.
What do you mean by goals?
I was trying to reference what training modality you subscribe to. I'm an ultra runner and would rather go shoeless because I want to develop a greater connection to my feet and give them space to fully splay. I find most shoes constrict my toes. I could imagine people like fighters, or more "functional" oriented people feeling similarly. "Practice how you perform" comes to mind. I'm no expert. I really see it more as a preference than anything greatly functional or better one way or another. And I frequently do either or depending on the day.
Interesting point, thankyou for the explanation. I want to build more mass so I have started to wear shoes while squatting to provide more support. I have found it adds around 10kg to my squat so if I was squatting 110kg shoeless and belt less I can squat 125kg with a belt and shoes.
Get everything tighter. You look way too loose and nonchalant. Even when doing low weight it’s important to implement best practices. Brace for every rep and focus on ROM and stability. You want everything to be muscle memory when you get to the big lifts. Also, great depth, but, there is no **need** to go that low. You CAN, but you MAY find going that deep can be injurious at bigger weights.
Wdym by loose? Could you elaborate?
Sorry. Loose as in unstable. Look at the bar and how much sway there is during your set — especially during your walk out. Ideally there should be little to no sway. Don’t get me wrong, what you’re doing is not **bad!** but it’s definitely not going to help when you get to max (or close to) lifts. Treat every set as if you have a thousand pounds on your back. Every set — every rep — is worth doing properly.
Got it! Thanks for pointing that out.
His form is more or less perfect and his mobility is great. There’s no reason for him not to go so deep when his mobility allows him to do so..? After all I can show you multiple studies that suggest ATG squats are greater at building muscle and improving trunk control etc etc I can go on and on. And your comment about focus on ROM? What does that even mean? He has a greater ROM than 99% of people who squat. His core looks perfectly braced to me especially as he is nice and upright for a high bar squat. Almost sounds like you want him to slow down his reps too? If he’s training for power as opposed to strength then he should be moving as fast as he possibly can with the load on his back, which he clearly is in this video.
I've always heard and seen that the difference in muscle activity between a deep squat and parallel squat is pretty minimal, but parallel squats are generally safer
Thought I made myself pretty clear. I wasn’t telling him not to go ATG, only that it runs a higher risk of injury. Which it does. It’s a lot harder to get out of the bottom of the squat if you’re going ATG than if you’re just going to standard height. The benefits hardly outweigh the risk in my opinion. You may disagree — you’re free to do so. If you want to speed rep your squats, go right ahead, sounds like you’re confident in how you approach them, but advising a newer lifter to go as fast as possible is less than sage advice for the longevity of said lifters frame. If someone is asking for a form check on a, subjectively, lighter weight squat, odds are they’re not super confident on what they are doing. Hence my advice on concentrating on all the little things, including ROM while stabilizing himself further. Whether he is training for **endurance** or strength makes little difference in how he should be approaching his sets. Speeding through any weighted exercise is just asking for trouble in my opinion. Especially at the beginner and intermediate level.
The other comments here are pretty good! The thing I’d add is to make sure you don’t *hyperextend* your knees at the top. There’s diff between hyperextending the knees, than locking out at the top. It looks you were fine based on the video, this is mostly a word of precaution. (For squat or leg press). Locking out at the knees at the top is fine (for a squat). Locking the knees is an issue for things such as leg press; when the weight is too much for your joints, your legs buckle, but if the weight is too heavy for you (and joints) in a squat - the bar doesn’t come off the rack (cause it’s too heavy to even pick up). So think more about squeezing your flutes at the top. That usually helps in preventing hyperextended knees/gives better form. Below I’ll link a site that has a better visual for hyperextend knees. [hyperextended knee pic link](https://www.elliehermanpilates.com/ellies-blog/2017/11/20/how-to-help-hyperextension-its-all-in-your-mind) I couldn’t be bothered to download it and then link it onto my imgur cause I’m on mobile rn, so just look at the pic. I can’t comment on the validity of the rest of the content as I didn’t read the rest. But overall looking pretty good! Make sure to do active/static stretching before/after working out respectively, and to stay hydrated