Squat form check

[bruno]

Hi dear SS community,

I have been doing LP for almost three months now. Squat went from 135 to 280. Quite happy with that, but I also have lower back pain. This has been going on since day 1, so I know it is not necessarily caused by load itself. I have not figured out exactly what is causing this, but I know that I am quite intolerant to lumbar flexion. Sitting with bad posture, for instance, gets painful really fast. I might have a herniated disc. That being said, squatting does not, usually, cause any pain during the exercice. Sometimes, I even feel like pain has diminished after squats.

TLDR; I would really appreciate if someone could give me some feedback on my squat technique. I would like to be sure I am not putting myself in injury zone.

Thanks !

[Karl Schudt]

I don't see anything obviously back-pain-causing. You're shifting your knees back out of the bottom and becoming a little more horizontal. We want the knees to stay still at the bottom of the squat as you drive your hips up. Knees get set 1/3 to 1/2 of the way down, and then they stay set all the way through the bottom of the squat. Make three things happen at the beginning: nipples down, hips back, knees out. Your knees are lagging behind the rest. Faster knees!

[bruno]

Thank you coach ! I'll try that and see what happens.