Not sure if this is the right forum, but would love to get some feedback on my squat form.

When I was doing SS I got stuck around 190#, then I came back to it some months later and built up again from scratch, made it back up to 185#.  My trouble has always been that at some point, my back really wants to cave. 

Anyways, here’s me doing an empty bar and 135#.  Sorry about the video quality.  Any pointers would be appreciated!

http://www.youtube.com/watch?v=Bnqc_IZOd2M

Rocked a bit onto my heels on the last rep.  This is informative to me as well because I’ve never seen a video of myself.  Granted my friend was filming pretty low, but now I’m worried I’m not going down past parallel D:

Couple things:

The bar sits high on your back.  See if you can get your elbows up, and then rest the bar on the shelf of your rear delts.

I say that because if we don’t get the bar down and back I’m not sure the next thing I say is going to work:

Hips back first.  It looks like you’re bending your knees first.  Back squat (low bar anyway, and really all squats, but it’s really more pronounced in low bar) is a hip based movement. 

So get your bar lower, set your back, take a deep breath and send your butt back first on the way down, and send it up first on the way back up.

And yeah, you weren’t hitting depth.  Hip crease below your knee. 

Don’t worry, it’ll come.

TP

Just to add…

On your heals is where you want to be.

Yeah, I think my squat flexibility has suffered a bit, especially in the shoulders from when I was doing the movement regularly.  I’ll work on getting the bar deeper on my back and moving more from my hips a bit in each CFWU.

Thanks for the eyes guys, I’ll post a follow up at some point when I’ve fixed it somewhat!

Anztac - 17 June 2011 09:39 PM

Yeah, I think my squat flexibility has suffered a bit, especially in the shoulders from when I was doing the movement regularly.  I’ll work on getting the bar deeper on my back and moving more from my hips a bit in each CFWU.

Thanks for the eyes guys, I’ll post a follow up at some point when I’ve fixed it somewhat!

Prioritise leading with your hips. A high bar squat is still a valid back squat, but any squat always starts with your hips moving back.