Squat Form Check

[Sam13]

https://www.youtube.com/watch?v=5uJzCPuUZ30

Last set of 216lbs 5x5. (Sorry about the less than ideal angle, can only film from this side with this specific squat rack)

Bodyweight: 200lbs
Height: 190cm (6'3")
Age: 20

Rugby season/getting sick has knocked my squat around a little. Was hitting 265 5x5 last preason, so aiming to get well beyond that this preseason. Form felt a little shaky so critique would be appreciated.

[Michael Wolf]

Your stance looks a bit uneven (right foot a little forward of left), you're going a few inches too deep, you're over-extending your spine, and you're lifting your chest instead of using hip drive. So, there's a lot to fix.

Cut your depth off by about 3 inches. It may feel, at first, like you're above parallel but you can film to confirm for yourself and start to associate what you feel with what's actually happening.

Stop over-extending your spine. Before each rep, do a hard valsalva and brace your abs really hard; my guess is that you'll hold your back in extension without even thinking too much about it because you're already so used to over-extending it. So big breath in, brace your abs HARD, and then descend.

This should help you move your hips/torso up as one piece when you drive up out of the bottom. Right now, you're using your hips for a brief moment, but they're getting ahead of your chest and then you just lift your chest the rest of the way. If you can drive your hips up while keeping your chest along for the ride - which will happen much better with a normally extended (not over-extended) spine and braced abs, you can eliminate this issue.