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This post has been edited by DeAct: Apr 9 2024, 11:10 PM

Try to descend with your hips first. if you still feel lower back pain, do cat-cow pose once in a while. It helped me a lot.

Ostensibly from a casual glance, your form looked alright although I do think the tempo's a little too quick on the eccentric motion(downwards) and *note sacrilegious* the emphasis on the full range of motion is a good habit but there is a limited range depending on one's flexibility(Shins, calves, gluteus, hamstrings, etc)

I noticed a perceptible forward movement at your pelvic region as you move downwards, it is perhaps a habit.

What I'd fix FIRST is the hip hinge, which is often overlooked by many heavy lifters and a key part to more complex movements such as lunges, kettle bell swings, deadlifts, etc

https://www.t-nation.com/training/tip-hip-h...-the-difference

Also you should consider altering the tempo of your movements to a slightly more controlled eccentric motion and resist the weights to reap more benefits, it is called resistance training after all.

*example* When your heel starts to tip upwards, it is a sign of the maximisation of your mobility and muscle pliability, be it the calves or shins(main reasons usually)

It's not going to be pretty but it's the safest.

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This post has been edited by DeAct: Apr 9 2024, 11:10 PM

This illustration should clear things up a bit, your video showed a hint of slight flexion at the of the lower back.



the hip hinge

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This post has been edited by DeAct: Apr 9 2024, 11:11 PM

Also another sacrilegious suggestion, try a slower tempo with a lighter weight to maximise the quality of the workout. The DOMS will be exponentially worse haha

Good luck man

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This post has been edited by DeAct: Apr 9 2024, 11:11 PM

Fatigue maybe?

Perhaps this would explain better

https://www.acsm.org/docs/brochures/eccentr...ce-exercise.pdf

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This post has been edited by DeAct: Apr 9 2024, 11:11 PM

A little bit of butt wink at the bottom is fine. Nothing wrong with your form but how you use your muscle only you yourself can tell. Don't use so much lower back, try to make use of glutes and your leg to push the weight up.

If you don't know how to use those muscle then try these :-





Like having sex you know?

and also try wider stance and foot facing 45 degrees outward.

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This post has been edited by DeAct: Apr 9 2024, 11:11 PM

I'm not 100% sure from the video whether is it a high bar or low bar squat.
Seems like high bar since your torso is mostly upright when you set the bar on your back.

Anyways, experiment with your feet width placement. Probably wearing a flat sole or weightlifting shoes would be beneficial.

Generally.... here is my "not-so-experienced" opinion on the squat;

Low bar squat = more hip hinge, sit back, hip drive on the way up.... feet placement is not that wide
High bar squat = less hip hinge, sit straight down, quads on the way up/less hip drive.... feet placement wider

Low bar squat need to lean forward so a wider stance otherwise cant go low.
High bar squat need to sit upright so narrower stance will be more stable.
Anyway, everyone body different so need to find best stance for yourself

This post has been edited by Amedion: Feb 16 2018, 12:59 PM

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This post has been edited by DeAct: Apr 9 2024, 11:11 PM

You can read Mark Rippetoe's Starting Strength or Greg Everett's Olympic Weightlifting book. Mark Rippetoe actually has some videos on youtube on the low bar squat.

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This post has been edited by DeAct: Apr 9 2024, 11:12 PM

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This post has been edited by DeAct: Apr 9 2024, 11:12 PM

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This post has been edited by DeAct: Apr 9 2024, 11:12 PM

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This post has been edited by DeAct: Apr 9 2024, 11:12 PM