Back Squat Advice
Started StrongLift 5x5 Jan 2026
Started StrongLift 5x5 Intermediate April 2026
Deloaded twice so far:
45-> 115->95->150->115->145
155 body weight
Where I struggle:
- Bracing
- Falling forward
- Knee Pain
- Back/Spine Pain
- Knees above toe position
Why I struggle:
- Not bracing hard enough causing the falling forward. I am trying my best to exhale and inhale in my core to brace before each rep. But only the first rep here seems to have a good brace. This is me getting close to a personal PR. StrongLift calls for me to deload if I can't fix my form in the next 2 squat days.
- My knees want to buckle want to inward on the way up, especially as the weight increases for me. I noticed knee pain after some sets. Maybe I need to work on ankle mobility to fix this?
- Trying my best to keep the bar on my traps and shoulders rather than my spine. I am making sure my elbows and shoulders are all the way back when I unrack so my shoulders can carry most of the weight. But when I struggle with falling forward, that weight goes on my spine. I've tried a pad but I don't like how the pad can make the bar roll during the rep so I ditched the pad. I really don't want spine problems from lifting though. Probably means I need to deload and work on form.
- Where my butt comes down can be all over the place so that can effect where my knees end up at the bottom and where I can drive my power from. I try to drive through my heels but I struggle coming down in the same place each rep which prevents me from doing so at times.
u/DopeAMean — 6 days ago