Squat & Press Form Check Request

[Chris Williamson]

Finally manned up and started running the program now that my University rugby season has ended. A few weeks in now, I have put on approximately 10-15 pounds in body weight, and as of today have now done 3 sets of 5 with last spring's 5rm+20 pounds, but I'm starting to get beat up. Hip flexor pain in all warmup sets, finally tones down by the work sets, only to be replaced by some form of hip extensor pain- either hamstring origin or glute insertion, quite high on the back of the femur. Hurts most right at lockout. Keeping the knees shoved out seems to help with both problems, I'm just wondering if better eyes than mine can notice anything I might be doing wrong.

As for the press, I've recently began teaching myself Press 2.0, but I could use some pointing in the right direction I'm sure.

I appreciate any and all feedback you may have. Thanks.

YouTube Video

[KyleU]

Not sure how to help your hip pain and your squat seems pretty good.
On your press your wrist are cocked back to much, your wrist should only be extended about 15 degrees, this is causing a small moment arm between the bar and your forearms. As well on your press your toes and heels come off the ground due to loss of balance on different reps, you might benefit from a wider stance. Although I can't tell for sure with this angle. You could just use more practice to get your bar path down.

[Chris Williamson]

Fair enough. Thanks for the tips on the Press, I appreciate it.

[AndrewLewis]

In the squat,
keep your knees shoved out hard.

Buy squat shoes. You will be surprised the number of problems that go away when you squat on an incompressible surface.

Get your wrists straight.