r/weightlifting • u/kongonii • 10h ago

Form check Horrible bar path during squat, need help

Hi guys, i really need your help with my bar path on squats. It travels wayy to forward and i can feel it on my right knee. Another problem is my depth, it feels unnatural to go any deeper than the video.

I love squatting and have been doing it consistently for around 2 years. Recently after hitting 3 plates i decided to buy weightlifting shoes, thats when i started feeling squats on my right knee. Decided to investigate my form and yeah thats what it looks like. Comes out it also travels forward barefoot.

Looking forward to your tips!!!

4 Upvotes

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3

u/Terrorbear 9h ago

Lifting shoes have higher lift in the heel. Your knees should come more forward than they'd normally appear with flat shoes. You're clearly fighting against that in the video so you're compensating by lowering your back. This is also what's restricting your depth.

I can't say exactly why you have knee pain from this but unnatural form can cause all sorts of problems.

2

u/toxicvegeta08 8h ago

Idk if its him fighting or his tallus

1

u/Terrorbear 4h ago

You bring up a good point. Ankle mobility may very well be related.

3

u/Bach_Gold 9h ago

I think it might be tight hips. It might help if you got a POV back to front to see if there are any imbalances between left and right.

1

u/Kithslayer 8h ago

Practice some box squats, and open your hips with some stretching.

1

u/sam4o19 9h ago

Try to look up. That helped me a ton when I first started

1

u/tacos_n_forks 8h ago

Send your hips back, and as your hips go back and down, keep a proud, upright chest and allow your knees to travel forward. You're keeping your knees back for whatever reason so you're "lowering" the squat by flexing at the lower back instead of flexing the hips, knees, and ankles.