Squat Form Check Much Appreciated

[ryanmac0911]

Id appreciate a squat form check by a coach if possible. I was getting alot of back pain when squatting which I believe I've fixed when switching to low bar squatting. Im currently dealing with a different pain that seems to be worse and its in my hip flexors. The pain comes on when coming out of the bottom of the squat. It was only on the left side but has found its way over to the right now. Its pretty painful. Movements that argravate it include: Squats, knee to chest, leg raises, walking. Basically anything that activates my front and "side" hip flexors. Box squats feel perfectly fine as they dont allow me to get so deep into the squat, etc. Ive had discomfort in my hip flexors for over a year. Before starting the program. Knees out at the bottom hurts as well. I was in pain in the last 3 reps in all of my videos.

Let me know if you see anything in my squat that can be causing it. I didnt see any knee slide at the bottom but the weight Im using here isnt heavy for me. Im 175lbs, 27 yrs old, 5'10". I've gotten to 245 for 3x5 but cant bear the hip pain any longer.

Side view
https://www.youtube.com/watch?v=JFTwPtl_gg0

Back side
https://www.youtube.com/watch?v=13mpYMR4owE

Back
https://www.youtube.com/watch?v=UFVi002xHL0

Thank you!

[Mac Ward]

You appear to be trying to high bar your low bar squat. Additionally, your knees are going out TOO wide- as in wider than your feet. Shins should appear vertical from the front and back. You need to lean over and squat.

http://www.t-nation.com/training/squ...-deep-analysis

[ryanmac0911]

You appear to be trying to high bar your low bar squat. Additionally, your knees are going out TOO wide- as in wider than your feet. Shins should appear vertical from the front and back. You need to lean over and squat.

http://www.t-nation.com/training/squ...-deep-analysis

Thanks for the analysis Mac! Thats a great article as well, it really gets into the detail.

Will work on leaning over more and driving hips up. Im getting caught in the awkward 2-step process of 'hip drive up' (still bent over) followed by a "back extension" to stand up.

What is the best way to keep this a fluid movement instead of two steps on the way up?

Okay so my knees are going out too wide. So "knees out as hard as you can at the bottom" but not further out than your toes? I thought you needed "knees out" coming out of the hole to engage hip/glutes for the bounce effect. Will I still get this effect by stopping at shins vertical? It feels like I have more flexibility left to "use" for "knees out as hard as you can" So just a little confused about this.

Which part of my squat form is causing the hip flexor pain?

Thanks again!

[Mac Ward]

Difficult to say what is causing your hip flexor pain. Fix your squat first, these things tend to fix themselves when moving propertly

You read the article, have you read the squat chapter?

[ryanmac0911]

Difficult to say what is causing your hip flexor pain. Fix your squat first, these things tend to fix themselves when moving propertly

You read the article, have you read the squat chapter?

I haven't yet read the squat chapter. I just got the book and will get through it asap. I squatted light last night with your recommendations and it felt pretty good. It was a little awkward at first being bent over more than Id like to be without pressing my knees out and keeping shins vertical but overall I didn't get any of the hip pain Ive been experiencing. So Thank You!

I think I need to work on getting a little deeper now and keeping the movement more fluid. With these changes it feels like a 2 step process going in both directions.

[Mac Ward]

Based on your last post you need to do some reading.