Squat form check following reset

[32shutout]

Coaches,

Last workout I got my 5x3 on 280 lbs, but reviewing the tapes I seemed an inch or two high. Even after making a conscious effort on my last two sets, I didn't seem able to get all the way down. Therefore, I decided to reset down 10% to get my form back line, and so today I did 250.

Unfortunately, looking at the video it didn't seem a whole hell of a lot different than last time. Is my depth as bad here as I think it is, or is it possibly a poor camera angle? A side shot is easiest to set up in the gym, but I can get a rear quarter if it is helpful.

Set 1:
https://www.youtube.com/watch?v=mAVf...ature=youtu.be

Set 2:
https://www.youtube.com/watch?v=G4Tz...ature=youtu.be

My takeaways from my previous heavy sets, which I have tried to correct today were: I'm breaking first at the hips instead of knees and hips simultaneously; and I'm not keeping my knees stable enough through the bottom.

I included two video because it was after the first set I thought I may be high. On the first rep of the second set, I felt like I went way to deep, and corrected on the rest of the reps by cutting them off a bit higher. Looking back on the videos, however, it seems like that first rep on set 2 was the only legit rep.
This is doubly frustrating because this was not a heavy weight after resetting 30 lbs, it really just seems to be a form / depth calibration issue.

One final note: I noticed an aching / discomfort at the base of my lumbar spine which I've never felt before. I do know how to extend by lumbar from a static position, but my eye isn't experienced enough to tell if I'm going into flexion during the rep.


Thanks, as always, for your time and help.
Tim

[Tom Campitelli]

You are getting kind of loose at the bottom and shifting forward. You are also correct that your depth is not adequate. Drive your knees out more. Squeeze tight. Once you think you hit the bottom, go deeper.

[32shutout]

Tom, thank you for the feedback.

Today I tried to focus on keeping the knees out hard, and I had no problems getting below parallel. Still a little loose at the bottom, but I felt much stronger. And I'll be damned if each rep didn't feel a little different from the last.

If you have a moment to take a look at these, I would really appreciate any feedback on how I can improve.

Rear quarter:
https://www.youtube.com/watch?v=088P...ature=youtu.be

Side:
https://www.youtube.com/watch?v=uJBU...ature=youtu.be

[Tom Campitelli]

Depth is good for most of those, although a rep or two in amongst the 10 I saw were questionable. Contract all of your leg musculature prior to initiating the descent. Keep it contracted for the duration of the rep. Stay with your hips on the way up. Avoid the tendency to lift the chest.

[32shutout]

Got it. Tight, tight, tight, and hip drive. Thanks.