Hi guys,
Could you please critique my form? I used to have low back pain in the past when squatting, which is thankfully now gone. However I'm getting middle back pain now, which feels spinal rather then muscular. Considering the pain I'm experiencing, I wanted to ensure I perfect the form.
Also, any ideas of what the mid-back pain may actually be and what's causing it?
Please see the videos below. In one of them I'm pausing at the bottom (while the weight is still light at the beggining of the program) and in the other video I'm pausing both at the bottom and half way.
1. Squat form check - pause at the bottom and half way
https://youtube.com/shorts/opyVxdPLRxM?feature=share
2. Squat form check - pause at the bottom
https://youtube.com/shorts/02X-NCutSh4?feature=share
Thanks í ½í¸€
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Thread: Squat form check
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04-30-2021, 11:59 PM #1
Squat form check
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05-01-2021, 06:04 AM #2
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05-01-2021, 06:31 AM #3
- Join Date: Jun 2016
- Location: United Kingdom (Great Britain)
- Age: 31
- Posts: 11,166
- Rep Power: 52549
No air at all
Your stance is overly close for your build, while we can squat with varying widths you're not giving your hips any room to open, and this is resulting in lots of knee travel forward and no depth.
Take the feet out a bit and "open your taint".
Could probably do with keeping head neutral and not looking up, It's not the biggest deal but the head tends to lead the rest of the body and craning your neck up will likely not help neutralize the core.
Can't see any reason to ever pause halfway up like that.
Probably want to ditch the running shoes.
It's a lot to work through, but the good news is you've got tonnes of progress to make just on technical gains5 day full body crew
FMH Crew, Sandbagging Mike Tuscherer Wannabee
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05-01-2021, 08:20 PM #4
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05-01-2021, 09:25 PM #5
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05-01-2021, 09:29 PM #6
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05-02-2021, 01:19 AM #7
- Join Date: Jun 2016
- Location: United Kingdom (Great Britain)
- Age: 31
- Posts: 11,166
- Rep Power: 52549
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05-03-2021, 03:29 AM #8
Hey mate, I tried changing a few things as discussed. Please see the video below. What do you think?
It seems like I have butt wink at the bottom which concerns me due to serious l5-s1 injury. Is this usual?
https://youtu.be/rDkyHnTvQis
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05-03-2021, 03:38 AM #9
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05-03-2021, 03:40 AM #10
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05-03-2021, 03:40 AM #11
- Join Date: Jan 2007
- Location: Suffolk, United Kingdom (Great Britain)
- Posts: 54,512
- Rep Power: 1338185
No
It's not as bad as rounding - but can lead to rounding because you can't maintain that position at the bottom of the movement. Your spine will move - and lumbar movement under load is the worst.
Better to keep back fixed straight. Think about pulling shoulders back but without raising your chest - and think about pulling abs back towards your spine at the same time.
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05-03-2021, 04:13 AM #12
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05-03-2021, 04:45 AM #13
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05-03-2021, 05:07 AM #14
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05-03-2021, 05:40 AM #15
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05-03-2021, 05:41 AM #16
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05-03-2021, 05:43 AM #17
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05-04-2021, 03:50 AM #18
Thanks mate. Do I need to consciously focus on maintaining lumbar spine neutral at the bottom? Or is that achieved automatically by bracing and not going lower than the point where my low back rounds (determined by my own mobility)?
I'm very concerned that I may re-injure my lumbar region as I have a herniated L5-S1 disc. Doctor said never squat, by screw that í ½í¸€
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05-04-2021, 04:46 AM #19
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05-07-2021, 02:42 AM #20
@WolfRose7
@SuffolkPunch
What do you guys think about my form from today?
https://youtu.be/Mrcl0hJaxUU
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05-07-2021, 02:43 AM #21
What do you think about this mate?
https://youtu.be/Mrcl0hJaxUU
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05-07-2021, 04:50 AM #22
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05-07-2021, 05:49 AM #23
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05-07-2021, 07:58 AM #24
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05-07-2021, 11:20 AM #25
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05-07-2021, 06:35 PM #26
That's good to know, appreciate it mate!
Would you be able to comment on my friends form as well? He just started doing squats and I'm not the best person to help him. Please see below.
https://youtu.be/Mq1gE1Xe5I8
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05-07-2021, 11:11 PM #27
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05-07-2021, 11:50 PM #28
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05-08-2021, 04:02 AM #29
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05-08-2021, 06:24 AM #30
I'd make your friend aware of the below as he works on form and adds weight to the bar, since they may become bigger issues:
- Pretty sure the bar is dipping down a bit to his left as he goes down, which could be due to hip shift, a non-centered bar, etc.
- At the top of his last rep right before he goes to re-rack, he does a bar repositioning and releases/changes his grip.
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