Thanks for the help.
I usually lift in work boots or Vans. Maybe the weightlifting shoes would help.
Squats are flawless. Your form is very nice; from that video.
I would suggest that you try squatting bare foot (socks on), or proper lifting shoes. I might have suggested leg length discrepancy and twisted pelvis, but the fact that it's both sides refrains me from considering this.
A credible physiotherapist might be your best option, if Coach Rip fails to offer any advice.
Nice squats though. You maintain tight thoracic and lumber stability despite the good depth you reach. From the one video, I couldn't attribute form to your pain.
I agree that they look generally very good, but, in case I wasn't clear before, I think you try too hard to keep your knees back. It becomes more pronounced as the weights get heavier. You can see by how your feet are balancing that you start the movement by sitting back instead of squatting down. Weight should be evenly distributed across your soles throughout the movement, not concentrated on your heels. And while your proportions will probably have your knees further back than most people, you appear to be exaggerating the degree.
In your warmup sets, there's a tiny bit of forward slide at the bottom. I wouldn't normally worry about it with anyone else, but since you're already having a problem, you may want to address that. I think just slowing the warmups down a little should fix it, honestly.
In your second and third work sets, there are a couple of reps with a slight forward slide as well. Once again, not something that happens consistently enough to worry about normally, but since you already have a problem you should try to be more vigilant about it. I think you could avoid this entirely if you let your knees come forward just a tad more in the beginning.
I'd also like to see your squats from the rear. I suspect your stance is a bit wide.
Also, your depth is a bit too low. I'm wondering whether, due to your mobility and leanness, and if your stance width is a bit wide and/or your knees might not be out enough, you may actually be physically mashing some tissues inside your hip joint during your squats and causing the pain that way. So a rear view would help spot that or rule that out.
I'm having similar hip problems, and while I was thinking that I was sitting back too much, a spotter at the gym also suggested that my stance might be too wide. I also think that I sit back into the squat more when I use a belt, which the OP does when he is at his work weight. You mentioned that the OP keeping his knees back is more pronounced at heavier weights, so I wonder if the belt might contribute to this (indirectly of course, via the added stability and intentional sit back)?
Originally Posted by spar
I notice that stretching the hip flexors help a little bit (and they hurt like hell when I start stretching), and that my hips feel a lot better after I've been standing for a while (I'm sitting most of the day at work).
If mashing the tissue is the problem, would it be beneficial to lay off squats for a week or so to let the inflammation reduce, then jump back on while paying careful attention to form?
These are all kind of hard to answer without being able to see what you're doing. But regardless of whether the problem is tissue getting trapped and mashed in the hip joint, if I were you, I'd lay off squats for a few days, take some ibuprofen in the meantime, and see whether that helps. I don't know that you need to take an entire week (I don't know how bad the pain is), but a week off from squats won't destroy your gains. You'll just probably need to repeat your last workout when you get back to it, if the hip allows.
Originally Posted by jheald1
Jheald1, I personally had the same hip problems about two weeks ago but now they are gone. This is what I did: 1) deloaded 10% but still squatted as prescribed in SS novice program 2) Leg swings (3x20 both sides) before workout 3) Focused on locking my lower back and sitting back on descent 4) Lacrosse ball as much as possible during day. The leg swing idea was mentioned on another thread here and I certainly "feel" good after doing them. Looking back the 10% deload was probably too aggressive but I really wanted to nail down my form - I suffered from knees forward and too much forward lean.
Originally Posted by spar
Thanks for the advice guys. I know it is hard to diagnose a form issue without a video, but I will certainly try the various solutions. I do find that leg swings as part of the warmup helps a lot, as does ibuprofen during the day. Thanks again!
Originally Posted by negativefeedback