Form check: Squat

[Lars T]

Hi.
I started the program in february. I came across of different technical mistakes again and again and corrected them in the best way I could. The biggest challenge was and still is that at the bottom of the squat I fall a bit to the front with my upper body. The difference you can see in the two videos:
5x154lbs: http://www.youtube.com/watch?v=fI1P3...eature=related
5x165lbs: http://www.youtube.com/watch?v=WLARW...eature=related

When I look at my form it seems that I have to shift the wheight more back while coming up. Because I'm not really sure I thought I ask you.
Thanks for giving advise for any corrections. And thanks for the active forum. It helps a lot.
Lars

[Meshuggah]

Not horrible, but you do need to go deeper.

[KAG]

They're not terrible, but they're all shallow by 1-2". It appears that you were looking into the mirror when you get to the bottom. Do not use the mirror to judge depth. And stop bringing your head up as you ascend. Keep your head down. Either stair at the base of the wall where it meets the floor, or if that still causes you to see yourself too much in your peripheral vision, look down near your feet. If possible, turn the hooks around and face away from the mirror.

Learn to squat without watching yourself at all, and use the camera as your judge of depth. Be honest with yourself when you watch each set. If you're not making depth, you know what to do.

[Lars T]

Ok. Thanks. I will manage it with some discipline to not look into the mirror and to keep my head down. Is it because of the correct spinal position?
The reason why I didn't go depper is that below parallel I have the typical butt wink. But ok.. next time I will go deeper and will judge it myself. A little butt wink is ok, right? Thanks for your comment

[Lars T]

I already tried out all the cues I read in this forum to avoid the butt wink. But it is (almost) impossible to avoid it.

[tdood]

A little deeper. Knees out more may help, but I can't tell for sure. A little wink is fine.

[Gunnhild Bruno]

I already tried out all the cues I read in this forum to avoid the butt wink. But it is (almost) impossible to avoid it.

The term "butt-wink" is CrossFit bullshit, and comes from the impression that it is possible to squat with an apparently motionless lower back. With the weights CrossFitters typically squat, it might be. But a heavy squat will cause some movement in the lumbar spine, and the appearance of the glutes changes as the hips stretch into eccentric flexion. As long as it is not a gross flexion, it is no problem, as anyone with a powerlifting background can attest.

So, your lower back is FINE. STOP WORRYING ABOUT BUTT-WINK AND START WORRYING ABOUT BEING A PUSSY.

Get us a rear view. It will almost certainly show that you're not getting your knees out enough. And, as others have said, you're not achieving correct depth.

Also: stop dropping your chest.

[Lars T]

So, I first recorded my squats with my old stance I used to have before. Second time I recorded my squats with a little wider stance and toes pointing out a bit more. In comparison, the wider stance felt better and could prevent my torso from dropping down but had to reduce my weight by 10kg also.
In the video it is obvious that I can't hold (esp. the right knee) all the way up or down above the toes.

old stance rear view: http://www.youtube.com/watch?v=UydBW...ature=youtu.be
altered stance rear view: http://www.youtube.com/watch?v=Pqgu1S1KW7w&feature=youtu.be

.. and my squats from the side with the attempt to correct all previous mistakes.
altered stance sideview: http://www.youtube.com/watch?v=h_yH9Mm6fBA&feature=youtu.be

Thanks for your feeback!