Squat depth help

[Sergio07]

Hi all, recently I filmed myself again while squatting (after 2 months of not doing it) and realized that I wasn't hitting depth properly, just getting to parallel, I asked over some friends and they gave some tips to fix this, but I want to ask here if I could get some feedback over my squat form.
Here are the most recent videos:


(This one is a single at 107.5kg RPE 8)


(This one is a back off set of 4 reps at 97.5kg RPE 8)

As you can see I'm getting just about parallel, after asking over facebook BBM group I got called that I needed to lower more and that's what I did on my beltless squat in yesterday's workout:


(6's at 80kg RPE 8)

In the last one I'm getting to proper depth, however, I'm dive-bombing in the descent which I don't like because I loose a lot of tightness and balance right at the bottom, the only recent change I've done to my squat is narrowing the stance a bit. If anyone could help me with some cues to properly hit depth, so I can figure what works for me and what doesn't, I would be grateful,
Thanks.

[Wilhelm]

I would say you are underestimating your depth in the clips.
The second clip you are calling parallel, and those are actually above parallel.
And in the third clip where you think they are to depth, they are parallel.

I would suggest doing body weight squats, ass to grass.
Stay tight, while "relaxing" into the hole.
Get used to sitting there, really deep.
I used to warm up with overhead squats with a stick, going atg

Then use your warmup weights and try and get closer to that body weight depth.
You don't want to always squat ass to grass, but i think you need to get really deep with some lighter weights, and reset your eye as to what depth is.

Then try and maintain "convincing" depth as you work up in weight.
I know it takes more time, but i have found watching sets back before moving on can help.
Like if you watch back and know you were high, you know right away you need to get deeper the next set.

You will start to be able to feel the difference.

You could probably get white lights going a slightly higher than this, but this is how i want my squats to look in a meet.
Too much time and money spent to get redlighted.
This isn't ATG and loose, but i would call it convincing.

I am guessing on the red dot for the hip joint.
Who knows what any given ref will be calling.

You can find your hip joint bone with your finger while standing, hold it there, bodyweight squat to depth, and record that to start to get an idea.


The saying goes "don't ask the refs any questions" meaning, don't be borderline depth if you can help it.

[mgil]

What are the cues you got?

Also, since you’re starting back after a lay off, what was your approach?

Looks like you might’ve started a bit too heavy. Cues might help, but I think getting good reps in is something you can do on your own. Having said that, pausing at the bottom might help.

And yeah, @Wilhelm is right, some of your reps are a few inches high.

[RobUK]

Anyone else feel that if knees were less forward depth would be easier to attain?

[mgil]

Anyone else feel that if knees were less forward depth would be easier to attain?

Could be. I also wonder about the shoes pitching him forward too much. Hopefully he gets back in here.

[mbasic]

Anyone else feel that if knees were less forward depth would be easier to attain?

This

+1