As the title says I'm trying to work on fixing my squat form, particularly with respect to bar path and knee position. I was previously letting the bar get well forward of mid-foot and my knees were sliding forward at the bottom. I ended up aggravating my hip-flexor on the right side because of this. After some time off I started back to squatting with really light weights to rehab the hip and also fix my form. I've been working on getting my back angle right and sitting back more, also using TUBOW to work on knee position.
Here are two "work" sets today at 175, which is still very light for me; but I want to make sure I've really got my form dialed in before I start getting heavy. First work set below I knocked over the TUBOW partway through the set. Second work was a little better I think.
And here's the last set with bar path traced in Kinovea: http://www.youtube.com/watch?v=w7f597bMI8M
I only got side view because it's much easier to video given the position of the power rack in the corner, plus it seems most relevant for what I'm working on, but I can try to get a different view next time if necessary.
What I see:
- Bar path pretty decent on some reps, but still coming a bit forward on some.
- Knees not coming nearly as far forward as previously, but I'm not sure they're getting set by 1/2 way down like they should.
I'm also not 100% sure I'm getting enough tightness in posterior chain, at least it doesn't feel like it compared to starting deadlift position. But I don't know if that's partly due to the weight still being so light, or if there's a cue I should work on for maintaining tightness in glutes/hamstrings.
Any cues or suggestions welcome, I really want to make sure I have my form dialed in before I start squatting heavier so I don't re-injure my hip-flexor.