Squat form check

[RyanT1992]

Please review my squat form. As I’ve been getting into heavier weight I’ve been getting a strain on my right groin. Nothing unbearable but it can make it a little painful to like jog across the street or things like that. I started noticing it around 240 and I reset to 225 after failing my second set at 260.

The pain doesn’t show up in any other lift, even the deadlift is fine. The pain seems to be pretty consistent when I get into heavier weight but will mostly go away after a couple days rest.

Age: 25
Weight: 230
Squat: 260
Bench: 170
Press: 135
Dead: 315

Front view video is my first work set at 250. Side view is my second work set. (Please ignore my in progress garage gym and face on my last rep of first set)

Thank you for any help!

YouTube

YouTube

[Ryan Conners]

It looks like you are doing high bar squats. Is this on purpose?

[misspelledgeoff]

These are decent high bar squats. If you are into that kind of thing.

[RyanT1992]

Hmm, I may need to get some in person coaching. I have a hard time getting the bar any lower than that on my back.

[Satch12879]

It's not on your back.

[Ryan Conners]

Try widening your grip with the bar on your rear delts. Bring your hands closer each set as your shoulder loosen up. It's in the book in detail. Good luck!

[Bekah Cygan]

Hi Ryan!

The other lifters are correct. These are high bar squats- though pretty good ones for those. Is the trouble getting the bar lower do to your shoulders being tight?

The bar should be below the spine of your scapula like so:

Spine of Scapula.jpg

if you have trouble getting the bar in this position you may need to stretch. Have you seen Paul Horn SSC's video on how to stretch yourself into the low bar position? It is awesome stuff. You will need to start with your grip wider on the bar and then stretch your way in... Make sure you keep your wrists straight as in the video!

Low Bar Position Stretch | On the Platform - YouTube

Give this a try and see if you have any luck.

Where do you live? Is there an SSC near you?

[RyanT1992]

Thank you very much for the feedback and resources. I will review these and implement them tonight.

I live an hour north of Portland OR. I see there are a few SSC in Portland, I may give that a try.

[Dillon Spencer]

Great shirt.

[RyanT1992]

YouTube

Here’s an update video trying to get the bar lower on my back. Is this any better or am I still too high? Idk why I’m having a hard time feeling where the right spot is.