Deadlift and Squat check (save my back!!!)

[doyler]

So a while ago (well over a year) I hurt my back trying to squat press 300 lbs. with presumably crap form, hurt my muscle, and here I am after time/rehab.

It still hurts from time to time doing some things, and is still lingering, hence the low weight/high rep squats.

Any advice on my form, or my back, would be greatly appreciated.


DL (225x5, 300x1) - http://www.youtube.com/watch?v=NVNfTiWVKQ8

Squats (85x10, 85x10) - http://www.youtube.com/watch?v=rofaac7g9Dg

[Brodie Butland]

Please read the sticky at the top for the angle for form checks.

Your squat bears little resemblance to the squat we teach. I will observe, however, that you're completely relaxed in the bottom of the squat, which is likely how you screwed up your back squatting 300. Your bar position is also wrong, which is not surprising since you didn't take the bar from a rack.

For the deadlift, see the sticky at the SS Coaches' forum on the five-step setup and follow it to a T. You start too far away from the bar, which screws up the barpath. You also don't appear to make any effort to set your lower back on most of the reps. The overextension at the top probably isn't healthy for your back either...you just need to stand upright, not lean back.

You might be helped by the Lower Back Position Control video in the resources section.