Squat Form Check - lower back soreness

[Newbie1991]

Hi all,

First post here, so go easy on me :P. Been doing SS for 2 months now, so starting to squat heavy (at least for me) and am almost reaching my first plateau in this video. I've been getting quite some lower back soreness between workouts, so wanted some advice on my form.

Do you think my back is bent forward too much at the top of the squat? I was trying to do as Rip said and not drive my hips forward. Any advice greatly appreciated!

2x5 - 248lbs
https://drive.google.com/file/d/0B3F...ew?usp=sharing

P.S. sorry for the sub-par viewing angle in the video, I recorded this before seeing some of the suggestions for form check videos

[Adam Skillin]

Do you know how to volitionally contract the lumbar erectors? Looks like you've got a bit of flexion throughout these.

Also, these squats are high, and you're not locking out and re-setting between reps. Also, your gaze is not where it's recommended. Neither are your thumbs.

[Newbie1991]

Thanks for the advice!

I'll try to have more lumbar extension.

You think the bar position is too high? This is as low as I can get it with my flexibility, maybe I should do some exercises to increase my flexibility.

When I started 2 months ago my gaze was downwards as Rip says but it felt as if I would lose balance and feel like I would fall forward as the weight got heavier. Also not looking in a mirror while I'm doing squats increases this feeling of imbalance for me.

Thumbs, yes, I will change my grip to what is shown in the book and lock out more at the end of each rep. Thanks

[Adam Skillin]

Thanks for the advice!

I'll try to have more lumbar extension.

You think the bar position is too high?

No, I think the squats are too high. As in not below parallel. I also think you need weightlifting shoes.

You'll have better balance if you look at a spot not too far ahead of you on the floor than if you look in the mirror. Let's see a set where you "feel as if you would lose balance" and correct that, not use the mirror as a crutch for a form issue that should be corrected.

[Newbie1991]

Ok, I'll go lower and start gazing more downwards and see how it goes as I do a deload. Maybe make another video to form check again. Thanks

As for weightlifting shoes, I don't really have the budget right now as I am between college and job, so I have been doing them without shoes. I had a look at some chucks seen as they are not too pricy, so might get some soon.

[Adam Skillin]

As for weightlifting shoes, I don't really have the budget right now as I am between college and job, so I have been doing them without shoes. I had a look at some chucks seen as they are not too pricy, so might get some soon.

Forget the Chucks. Chucks squish. Get weightlifting shoes. This is an important enough item to budget for, and you're a lifter now. Search the boards to learn about cheap options.

[Newbie1991]

Ok, will do!