Squat form check

[weasel45]

This set is about 75% for a set of 5 so not too heavy. I know my hips rise first but i dont really know how to fix it. I have tried the master cue and the chest up cue and nothing seems to work. Do you guys have any advice or see anything else wrong with my squat?

https://www.youtube.com/watch?v=i9LkqCiBdNg

[Adam Skillin]

Not only aren't your knees coming forward enough, or soon enough, they're coming backwards right out of the hole. Which means your hips are moving backwards rather than up. Which is making you excessively horizontal.

I agree with the TUBOW recommendation, and a little better conscious awareness of your depth, although you might need some time with the corrected movement pattern before that's a realistic possibility.

[weasel45]

Thanks guys. Just so I'm clear, you are saying to get my knees more forward so they are directly in line with my toes. That's why the TUBOW would be useful?

[Adam Skillin]

Thanks guys. Just so I'm clear, you are saying to get my knees more forward so they are directly in line with my toes. That's why the TUBOW would be useful?

Somewhere thereabouts. Maybe an inch past. Maybe just behind. But TUBOW will help you get the movement pattern down, and after that, the idea is to think about shoving them out (which will take care of their forward travel, for most people) and getting them to their spot by the time you're halfway down (and leaving them in their spot as you begin to come up).

[Jarret Noll]

The way the bar is rolling up your back, you may want to try a set with the bar placed a half inch to an inch lower. That alone might help you keep your chest up.

[Jonathan Sutton]

The way the bar is rolling up your back, you may want to try a set with the bar placed a half inch to an inch lower. That alone might help you keep your chest up.

I think that's a result of the hips shooting back on the drive, which results in the back suddenly tilting forwards, making the bar roll up. Getting the knee position right would fix the bar position without having to change it.

[Jarret Noll]

I think that's a result of the hips shooting back on the drive, which results in the back suddenly tilting forwards, making the bar roll up. Getting the knee position right would fix the bar position without having to change it.

That may be. But you can clearly see the bar beginning to roll forward before the descent is even over and the drive begins. I'm not so sure that knees not forward enough is correlated with hips going back on the ascent. The knees shooting back on the ascent is what causes the change in horizontal angle of the back. I know that for me I had serious problems with the bar rolling forward on my back. I placed the bar lower and that problem went away. Of course, I've never really driven my hips back like that, always up. I've got other form issues to deal with!

[Jonathan Sutton]

That may be. But you can clearly see the bar beginning to roll forward before the descent is even over and the drive begins.

That's true. It's hard to tell from the video angle, but the bar position looks pretty good. If people can high bar without the bar rolling around, then I don't think moving the bar down will fix the problem. I think it's more to do with going too horizontal, both on the way down and the way up - because the knees are so far back, he has to lean quite a bit forward to keep the bar balanced over mid foot. So fixing the knee angle will sort out the bar roll as well as the hip problems

[Jarret Noll]

This analysis doesn't explain the bar rolling up the back on the descent, which obviously begins prior to the horizontal - most angle achieved when he begins to drive with the hips. This is important and should tell you something. The bar rolls up because it is not placed in the proper position on top of the posterior delts, or just below the spine of the scapula. I think we need to ask ourselves why someone would intuitively push hips back instead of up. In this situation, could it possibly be a corrective measure to attempt to keep the bar over the midfoot when the bar is clearly going forward?