Squat form check

[esp2572]

My first post was here

Tried to take the advice I was given but I feel like I am still struggling with the squat.

Weight is 160lbs

I'm 6'5'' & 205lbs

Would appreciate any advice, thanks!

https://youtu.be/ICjc-Aiso7w

[Toasterleavings]

Going to chuck in some noob thoughts - because learning.

Looks like you successfully applied the advice you were given. Big improvement on your earlier squat. Elbow postition looks good, thumbless grip good, but watch your wrists - they're very extended which may set you up for problems as the weight increases - particularly if you drop elbows and start intercepting more and more weight with your arms. I did that - don't be me. Check the pic on page 39 SSBBT3.

Bar looks like it's not straight across your back - could just be t-shirt weirdness, or did you start left of centre? If so be a little more precious about setup, an uneven bar with more weight is not something you want.

Your knees are getting forward nice and early compared to earlier squat - where they were pretty much moving forward for the whole descent. You look much tighter throughout - it looks like you're doing a Valsalva for each rep - still a couple of wobbles on the way down for certain reps though so keep working on getting tight. Your lower back is not rounding now which is great. Knees out enough?, more?, can't tell. As another reasonably tall guy, I would particularly stress: get a belt & proper shoes. Tall guy low bar (particularly with freak femurs) means you're travelling substantial extra distance with a torso that must get much closer to horizontal than some short legged muscle nugget - you need every extra bit of stability and tightness you can get. Keep up the good work man.

[esp2572]

Thanks, Toaster! That is very encouraging.

I hadn't thought about using a belt yet, always saw it as an excuse for poor form or didn't want to rely on it as a crutch.... Especially at weight this low, but you make a good point.

I've been really focusing on keeping my back from rounding but I end up feeling like my lower back is swelling up with some mild discomfort in between/after doing my sets. Is that to be expected until I build up those lower back muscles to support the weight?

[carson]

Toaster said everything I noticed. Watch that extended wrist. Depth is good. Keep eating.

[John Watson]

Thanks, Toaster! That is very encouraging.

I hadn't thought about using a belt yet, always saw it as an excuse for poor form or didn't want to rely on it as a crutch.... Especially at weight this low, but you make a good point.

I've been really focusing on keeping my back from rounding but I end up feeling like my lower back is swelling up with some mild discomfort in between/after doing my sets. Is that to be expected until I build up those lower back muscles to support the weight?

I think you've gotten some good advice here.

I'd like to add; you might need to get your knees out more to get rid of the last bit of low back rounding.

Also, use a belt. The difference when I use /don't use a belt is vast. The low back rounding goes away like magic, with no effort, with a belt.

[Toasterleavings]

I hadn't thought about using a belt yet, always saw it as an excuse for poor form or didn't want to rely on it as a crutch.... Especially at weight this low, but you make a good point.

If you're concerned about a belt being a prop, crutch, shortcut or cheat - read this: baby_bathwater_gear_gibson.pdf. There are very strong folks here (and elsewhere) who prefer to develop and demonstrate their squat strength beltless. No dramas. I'm happy with the pro-belt arguments, which can be boiled down to "not a crutch: provides external resistance allowing abs to generate more tension -> don't get stapled due to spine pretzelage -> more weight lifted -> why do we low bar again? oh yeah - more weight lifted."

I've been really focusing on keeping my back from rounding but I end up feeling like my lower back is swelling up with some mild discomfort in between/after doing my sets. Is that to be expected until I build up those lower back muscles to support the weight?

You said in your other post "I have been working to overcome an anterior pelvic tilt in my daily posture." Any lower back issues associated either with that diagnosis or the steps you're taking to address it?

Your back is your back and I have no good sense of how it feels or what the 'swelling' indicates. It does seem reasonable that you might feel something since: you're just starting out; there's a problematic form aspect of your squat involving the lower back that you've only just addressed; you have potentially relevant postural issues; and, squats work dem lower backs. Don't do stupid shit through pain that gets worse but don't expect fairy tickle massages either.

[esp2572]

I foam roll and stretch daily to help overcome my APT as well as working on posture throughout the day.

My sets yesterday felt much better on my lower back to I think I just finally utilized them properly and really felt it.

I was wondering if it looked like I am utilizing proper hip drive?

[Mike Troxell]

Kind of. Since your back is rounding so much at the bottom, the hamstrings aren't getting you started on the upward drive.

What is the primary cause of the lower back rounding, staying tight throughout the descent or is it a hamstring flexibility issue?

OP, hope you do not mind me jumping on your post.

[John Watson]

What is the primary cause of the lower back rounding, staying tight throughout the descent or is it a hamstring flexibility issue?

Impingement of the thigh/hip according to Rip;

http://startingstrength.com/articles...2_rippetoe.pdf

[esp2572]

Yikes that sounds bad, so just try to stay tighter in the bottom of the squat?