Squat form check
You've got a pretty strong back there, OCG, to be using that much knee slide and still making the reps go up as easily as you do.
Looks like your knees will be about even with your toes at their most forward position. When you let them slide, they get way in front of your toes - watch your shin angle when you slide forward at the bottom. Your goal is to get your knees to their end position sooner. Think "Knees First" then "sit back." Knees first means get your knees forward right from the get go (pushing them out too, of course). Sit back means sit your hips down and back to make up the rest of the depth. This will set your back angle correctly and at the right time, and allow full engagement of the posterior chain to drive out of the hole, which you're currently not getting.
The following was apparent in many of your reps, but I saw it most pronounced in reps 3,4, and 5 of your final set in your first video (190kg). Watch the difference in your back angle on the way down vs the way up. On the way down, you maintain an artificially vertical back angle and get to depth by sliding your knees way forward at the bottom. On the way up, however, your body naturally achieves the alignment it must be in to lift the weight - knees further back, back angle more horizontal, hips driving up. That's essentially the position you should put yourself in on the way down as well. It will maintain your back angle through the entire rep, eccentric and concentric, and allow you to use your hams, adductors, and external hip rotators to their fullest to lift the weight.
Might feel a little weird at first, since you've been bouncing off your quads. Might feel like you're too far back. But you'll be in balance and in the best place to lift the most weight.
Regarding your wrists, you're right, they're bent back.
Next workout, use your warm-up sets to be super strict about both knees and wrists. Get your wrists strictly in neutral, and feel what it's like to keep them there. Set your knee angle in the first half of the way down, then sit back - feel what it's like to do that. Pay attention to both of those things throughout every warm-up set, from empty bar on up. When you don't have to worry about the weight burying you, notice what it feels like to do those things correctly. Then see if you can translate it to your working sets without having to take any weight off the bar.
Ultimately you might need to work on it with a bit less weight, but that wouldn't be ideal. Let's see if you can use the "Knees first" then "sit back" cue for your hips, and your attention on your wrists to fix this without having to de-load at all. Post a video and we'll check it out.
FWIW, I have just been dealing with a similar issue that arose in my own training. After returning from a pulled muscle in my lower back, I was subconsciously trying to protect it by maintaining an artificially vertical back angle on my descent, and then I was forced to go into knee slide to make up depth. Feel free to peruse the recent entries in my log, where some of the same things have been discussed. Maybe you'll find something useful there, too.
Originally Posted by OCG
