Squat Check / Groin Pain

[bherren]

I'm five weeks into the program now and have started getting some intense pain in my groin/inner knee area in between squat sets and up until I do my post workout static stretches. So much that it is very painful just to walk around in between sets, however while squatting there is no pain whatsoever. The genius in me just says "why don't you stretch", but I have read time and time again that static stretches before workouts kill strength.

Here is a video of me squatting 185 last week, this was my first video of myself and after watching it, it is obvious my head needs to stay down. Also, looks like the bar is coming forward too much at the bottom of some reps.

I would appreciate any advice on form or any other reasons my inner thigh/knees might be hurting.

https://m.youtube.com/watch?v=rV1crGYmer8

[amsgator]

Are you intending to do a high bar squat?

http://startingstrength.com/index.ph...t_bar_position

You also need to fix your wrists. I can't tell for sure, but it looks like your knees may be traveling forward the entire rep. They should be set about halfway down.

[bherren]

No, I'm not intending to high bar squat. When I first started I was looking for a video just like the one you posted. That will help a lot!

[BareSteel]

Hard to say with guaranteed accuracy from this angle, but I'm pretty sure your stance is too wide. That'll definitely put some strain on your adductors. Narrow to shoulder width and see if the problem subsides.

[bherren]

So I deloaded to 165 this morning to try and fix some of my issues (head down, wrist flexion, leaning on toes coming out of the hole). I think leaning forward may be putting more strain on my knees than intended and may be a cause of the pain. After the workout I didn't feel the intense groin/knee pain, but that might've been because it is a lighter weight.

https://m.youtube.com/watch?v=MepefeYXFLU

How's this one look?

Next workout I will definitely experiment with my stance, shoulder width is a very broad term in my mind. Heels outside of shoulders? Heels centered under shoulders? Center of heels or edge of heels? Next time I'll upload a video directly behind me.

I watched the video on bar placement and am fairly certain it is in the correct position, any lower and it starts to fall every rep.

Thank you for the quick replies!

[amsgator]

Your knees don't appear to go as far forward as they were on the first video. You may have been stressing your knees too much with the forward travel from the first set you posted.

[BareSteel]

Heels in line with shoulders is the cue. It's a great starting point, but yes, some succeed a little narrower or wider.

The recent squats you posted look good.

You can't really force a change in back angle without altering your stance, bar position, shoe heel height - unless you change your limb lengths with expensive bone surgeries. Kidding aside, back angle is best when it lands the bar over mid foot. You looked fine here, so I wouldn't worry about it much.

Continue as planned. Try a slightly narrower stance. Then keep moving forward, hopefully pain-free.

[bherren]

Good deal, thanks for the encouragement and advice

[heman]

I have read time and time again that static stretches before workouts kill strength.

static stretches yes.
But you can use dynamic stretches as part of your warm up. (I usually do it).
Perhaps not before a work sets though (I am not not sure), but I think, before or between warm up sets is fine.
But don't strecth too far though. You should not stetch so far that you get that uncomfortable feeling.