A humble request for a squat form check

[Christopher Button]

Dearest and most esteemed coaches of the board,

I humbly request your advice regarding my solitary lifting efforts. I have hesitated posting here in part due to the truly novice weights I am lifting (I am currently at a bodyweight squat, and I am not yet a heavy guy), and also due to having made a similar thread in the Technique forum. However, it was suggested that I post here, so here I am.

My main concern, insofar as it can be separated from the other finer details on which I have yet to improve, is my stubborn and frustrating difficulty in maintaining back extension during the squat. As the video below shows, I have no trouble at all in arching my back under normal circumstances:

Low back control:
https://www.youtube.com/watch?v=vrfnLk461qU

However, put a bar on back, and it seems to go to pot. I have tried again and again, fought tirelessly and struggled in vain to maintain a straight back on the descent, but I end up curling under to the extent that I seriously worry about one day popping, snapping, or blowing something out.

I have a noticeable kyphosis that is likely also impairing my efforts, not to speak of my wrist position (already discussed with Rip) but I don't know to what extent this is affecting the overall presentation.

Funnily enough, I don't actually get back pain anymore since switching from high bar to low bar, so it would appear I am least doing something correctly. Right now, my primary concern is safety of my back and given that I am 100% self-taught, train alone, and do not have access to a SS coach in New Zealand, I humbly seek the advice and criticisms of those qualified to offer it.

Here is my first working set at a staggeringly impressive 165lbs, officially the heaviest I have ever lifted:
https://www.youtube.com/watch?v=RqkRAmJV6mA

Here is my final working set. I felt some serious leverage against my lower back on the final two reps, the last in particular, and it was horrifying trying to complete it.
https://www.youtube.com/watch?v=dkzuWwqvD4M

Here is a lighter weight, done shirtless (sorry) to more accurately show my back position:
https://www.youtube.com/watch?v=TluZvVTa8bQ

Stats:
25
5'11"
165lbs

I received a lot of good advice from self-confessed "amateur" folks in the Technique forum, who clearly already knew quite a bit. I've tidied things up as best I can in accordance with their advice, and have decided to post here.

Thank you for any help.

Best regards,

Chris

[Paul Horn]

Chris, none of us "esteemed coaches" are going to read a post this long with this many links. Let's try again. You post one question with one link. If we need more info, we'll ask. Think of it like Twitter; you have 140 characters to state your issue. Go!

[Christopher Button]

Fair enough. If you want brief, I can do brief! I can't edit my original post, but perhaps you can delete the original content and replace it with this:

https://www.youtube.com/watch?v=RqkRAmJV6mA

Can I get a form check on the above, please?

Thanks!

[Paul Horn]

You need to change your pants. Put on stretchy shorts or sweats. The pants you have on are restricting your movement and preventing you from getting proper depth. Change your pants and post another video. I'm serious.

Also, straighten out your wrists.

[jusmoren]

Is there a preference on squat video angle? I didn't see it mentioned in the sticky. I've seen a good amount from behind and on the side but I just want to make the most out of my one video form check.

Thanks

[Paul Horn]

http://startingstrength.com/resource...ad.php?t=16744

[Christopher Button]

Thanks, Paul. I changed to shorts and took a new video: https://www.youtube.com/watch?v=J7Eitu5bTi0

My number one concern is the safety and efficiency of my back position which, as far as I can tell, is a pile of crap. I'm hesitant to add weight for this reason.

My wrist position is terrible, but I can't help it, sadly. I spoke to Rip, got massages, spent months (!) experimenting. It's the best I can do without getting crippling forearm pain.

[Paul Horn]

Pay attention, kids!

Look at the difference in depth between these two squats. Remember, all we did was have him change his pants:

Before


After



Your low back is fine. We've talked about this many times. You skinny guys always have the wrong image of what your low back is supposed to be doing. It's supposed to be in a neutral, flat position. It's NOT supposed to be over-extended. But, before you squat, you are squeezing your back into a position of over-extension (because you are skinny and you can) and then freaking out when it goes into a neutral position at the bottom. That's the position it should be in. The solution is to focus on squeezing your abs really really hard so the back stays flat the entire rep.

[Christopher Button]

This is very encouraging. I have watched and re-watched the videos of Zach Evetts' and Rip's squats dozens of times and I kept seeing a damn near perfectly extended back. Based on what you have said, I realize now that this is probably because they aren't skinny bastards like me.

The over-extension at the beginning was entirely deliberate and conscious and occurred for no other reason than a desire to avoid lumbar flexion and stay extended. I will stop doing this.

Here's a final video from the original angle for better comparison. Not sure if there's anything else to comment on:
https://www.youtube.com/watch?v=alR_asdsZro

Thank you again for your help!