First-time squat check!

[gmule12]

Hi! I started Starting Strength two weeks ago and today I filmed my first video of my form. Wow. My squat needs work!



I can see some of what is wrong but I'm not sure how to fix it.

From what I can see:
Knees need to be further out
Major lumbar overextension
The barbell is coming forward and I'm falling forwards on my toes (bar path isn't straight)
Poor rack position, which is painfully pushing barbell into my neck

Thanks for any tips that will push me in the right direction!

[Adam Skillin]

Start by getting the bar in the right spot on your back (lower), fixing your gaze, and shoving your knees out. Don't overcue the back extension. We want your trunk rigid and spine neutral. Those shoes aren't helping you. Might need to drop the weight a bit to get all of this fixed up.

[gmule12]

Thanks for the response, Adam!

By fixing the gaze, you mean keeping it in the same spot the entire movement?

I'll definitely get new shoes. I appreciate it.

[Adam Skillin]

Thanks for the response, Adam!

By fixing the gaze, you mean keeping it in the same spot the entire movement?

I'll definitely get new shoes. I appreciate it.

Yeah, I mean picking a point on the floor a few (4-6) feet in front of you and gluing your eyeballs to it. There have been lots of good threads discussing weightlifting shoes you can peruse if you use the google machine to find them.

[gmule12]

LOL. The additional ZZZZ at the end will make it easier to remember. Thanks!

[Jr_Geezer]

No comments on your squats other than to say listen to the experts who have already commented and keep at it. I really just wanted to say how much I enjoyed the guy prancing in the background the first 2-3 seconds of the video.

-RJP

[gmule12]

Thanks so much! I felt pretty hopeless about being able to improve and I was nervous about posting on here. BUT! The comments have been really helpful and now I'm excited for Friday.