Originally Posted by
IlPrincipeBrutto
Hello Adam (again - just posted something in you other thread)
My impression is that the goblet squat is badly executed, and it sets you on the wrong path straight from the off.
Given where the weight is, a goblet squat is far more similar to a front Squat then to a Back Squat. You are effectively back squatting the goblet. You try to mimic the action of a back squat, but the weight in front forces you to compensate in some radical ways; your knees are too far back, your back is hunched forward and you are exaggerating the sitting back, because if you sat back as it's normal for a back squat, the weight in your hands would topple you forward.
If I were you, I would either ditch the goblet, or learn to do it properly, and accept that it's just a way to warm up your joints, but NOT a way to train the movement you are actually trying to do.
I would also video myself without the bar, just assuming the position that it's in the book, pressing palms together, elbows pushing knees away. You need to be able to get that, and it should take one hour of attempts, tops, before you move on. It should also help you getting the stance right, as your current one seems a bit narrow.
As a left-field suggestion, you might want to spend a couple of sessions doing some front squats; they will help you getting familiar with the feeling of keeping a straight, tight upper back, and the feeling of diving deep in the while keeping the lower back in a naturally extended position. Also, you'll learn to recognise the proper depth, which will alow you to ditch the bungee string and use the safety bars on your rack.
Fronts won't teach you how to back squat, but it might be easier to learn how to keep you back tight while doing them.
Once you get the basics right, returning to your current work weight should take very little time.
Hope this helps,
IPB