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Squat form check with narrow stance
Age: 28
Height: 5' 5
Weight: 174lbs, give or take
Hi all,
About a month ago I started weightlifting for the first time ever. Since the beginning I noticed that I found it physically impossible to break parallel with a shoulder-width stance, and whenever I tried to push it I felt a sharp pain on my hips. I got an X-ray and was diagnosed with pincer-type FAI by two different doctors. Here's a picture of the X-ray. I also got an MRI to see if there's any damage to the labrum; will post the results when I get them if needed.
I've looked through these forums and saw that a lot of other folks had the same condition, and tried to remedy it by switching their stance. I found that the only way in which I can reach some depth and not feel much pain is with an extremely narrow stance, with my heels almost touching each other and my feet pointing out. This stance requires me to shoot my knees all the way forward to make room for my torso when I'm descending, and having my heels up on plates/a piece of wood to be able to go deeper. My squat therefore looks like this (sorry for the shaky camera):
Here I'm using a slightly wider stance that what I'm most confortable with.
This is from today.
The issues here are AFAIK:
1. Knees forward all the way. This takes work off my hamstrings, and defeats the purpose of low bar squatting. It may also destroy my knees, I guess?
2. Having my heels raised, which the book recommends against.
3. Stance too narrow, which causes 1 and 2.
4. Butt wink, particularly in the first video.
5. Not reaching full depth, even with all this. I'm not sure of how could I physically reach more depth while using this stance, though.
My question is how to fix these issues, if at all possible. If not, should I switch to high bar? Is my (bastardized) squat a high bar in disguise, with just a little more moment arm between the hip and the bar?
Thanks for your time.