Help Me Not Suck at Squats - Form Check

[nodeal]

Hi guys. I'd appreciate it if you could be kind enough to give me some pointers on my squat form:

http://youtu.be/YtcEVDmMJz8

Some issues that I know I'm dealing with:
- My left inner hip feels very tight when I'm going down and I wonder if / how that is manifesting in my form. This area typically hurts after a squat session.

- Looking in the mirror, it seems that my hip is dropping below the top of my knee, but in the video it looks like I may not be going down far enough.

- My lower back was hurting during this workout, which I think may have caused me to have a bit more of an upright stance than normal. Or maybe it was vice versa.

Thanks for the help!

BTW - I abhor vertical video, but it seem like it was the best solution for how I could set up.

[boot29342342]

Lots of issues here...

1. You are not hitting depth--this is apparent even though the uprights are blocking the view.
2. You are not shoving your knees out.
3. Your knees are moving through the entire squat--you should be setting them in position about 1/3rd of the way down and keeping them there.
4. Watch your bar path--it is not at all vertical. If you fix 2 and 3, that should improve.

By your left inner hip, do you mean your groin or the front of your pelvis where it meets the leg? If it's the latter, your knee slide could be causing it. Re-read the squat chapter, especially the discussion around the "interesting type of tendinitis".

The vid angle is kind of useless for diagnosing asymmetric problems. Can you film yourself from the back or at a 45 degree angle?

Finally, consider getting some lifting shoes. Squatting to depth and keeping knees in position are both easier when you have a non-compressible heel.

[zackpassman]

Despite the angle, I am willing to bet your stance is too wide

[BareSteel]

I think if you combine tobo and zack's advice your hips may feel better. Depth and stance width are usually closely related.

[nodeal]

Thanks

[nodeal]

Lots of issues here...

3. Your knees are moving through the entire squat--you should be setting them in position about 1/3rd of the way down and keeping them there.

Can you say some more about this?

[nodeal]

double post

[boot29342342]

Can you say some more about this?

This is discussed in the squat chapter--you should probably re-read the whole thing, since your squat form needs a number of adjustments.

[Huck]

If you can afford it, I would suggest different shoes. Those look like running or cross trainers, which I find difficult to use during squats.