Squat form check, please! Falling forward and backward, bar keeps turning/swinging
Hi everyone,
I would like a form check please. Total weight on bar: 185 lbs. I did 3s x 5r.
Problems I have noticed:
(1) I feel that when I am at the bottom, sometimes I tend to fall forward (I think this is because I am not keeping my head/gaze consistent. In some of the reps this happened, I noticed I turned my head down and may be this turned my chest down and shifted my weight forward).
(2) When I reach the top at the end of the ascent, sometimes I tend to fall backward.
(3) The bar keeps turning/swinging on my back. You will notice how at times my face is covered by the plate, and at other times it is not because the other end of the bar has come forward and the close end of the bar has pivoted backward. It is hard to explain this.
Here is the worst set of the day. (Set 2 - 5r). Set 3 was slightly better because I tried fixing some of the problems after watching it in my rest time.
https://www.youtube.com/watch?v=kQj0...RollingThunder
Here is the best set of the day. (Set 1 - 5r)
https://www.youtube.com/watch?v=sjd-tcg8V0Y&ab_channel=RollingThunder
Details: I just finished month 2 of lifting. I am following the LP in SS (increasing the weight by 5 lbs or 10 lbs), but I am not able to follow the program fully due to COVID19 arrangements. Gym sessions have to be booked 3 days in advance and are restricted to 60 mins. And one person is not allowed in the same designated workout zone for more than 30 min. My Squats and DLs take 30 mins each, and the Bench Press and OH Press take around 20 mins. So I can only do two of the compounds in the same session (I mix it up with Squat + Bench and DL + OH). For rest 8-10 mins I do something else. Sometimes I book a session, come to the gym and see that no racks/platforms are available. So I do Bench and OH Press and other exercises. Hence, my progress is slow.
(Coach, I apologize for the angle. I have seen the sticky. But I did not have an option to shoot from that angle. This is the only way angle I could manage for the squat. There is no platform to keep the phone except the safety bar on the closed rack).