Frustrated with Squats

[mrflibble]

I've read (and reread) SS of course & I've watched every single squat form check video on these forums (more than once) and posted one of my own a while ago here: http://strengthmill.net/forum/showthread.php?t=3488

I thought I was doing ok but everything's gone to shit and I'm getting so fucking frustrated with my squats. My brain knows what to do but my body's not listening.

Here's my latest efforts a little over a week ago: (220lbs)

Side: http://www.youtube.com/watch?v=vQJ6OWJjvow
45 degree angle: http://www.youtube.com/watch?v=BI6I02MXzd8

Things were progressing nicely, or so I thought. They're not perfect of course, but I was moving more weight every workout.

I don't feel I've quite got an eye for what's going wrong yet, but this is what I see so far:

* Knees still moving forward too late in the rep (instead of during the first 1/3)
* Bar moves forward on the way up (losing tightness in lower back?)

Anyway, I find myself now with a fairly minor groin strain. It started maybe 2-3 weeks ago. At first I couldn't tell it wasn't just DOMS, but once it was clear I took a rest for a few days then started the 3x25 rehab from the sticky.

This is where I found just how crap my form was. After about 15 reps - even with just the bar - I found my lower back starting to ache. Videos showed butt wink and sagging chest.

Here are a few of today's rehab squats http://www.youtube.com/watch?v=ctpqhQK-SXs

I was doing everything I could to keep the chest up and the lower back tight and it still didn't work.

My grip is a major problem too. You can see here my wrists are bent at 90 degrees. I've started to feel pressure on the wrists and thumbs as the weights have gotten heaver.

Anyway, the point of this post is twofold:

* To get feedback on my form problems. Are they as bad as I think?
* And what do I do to fix them?

I'm guessing my hamstrings are tight & lower back is weak.
Not sure what I can do about the grip. I've started shoulder disclocations with a band, anything else?

[Mark Rippetoe]

The rehab squats are a little high, but I'm not picky enough to see much wrong with your 100kg work sets. They're deep, your hips are back, your knees are out, your back angle is maintained well, and your hip drive is good. Take solace in your abilities, my son, instead of imagining your shortcomings. This, of course, does not apply to most of you assholes.

[Spud]

Rip, Dear Sir.

It's always a magic moment reading your replies, i thank you for making me chuckle nearly every time I read this forum.

your a scholar and a Gentleman.

Cheers Spud

[Rob18]

Your work sets are a lot better than 99% that get posted. Eat, sleep and do your squats.