Squat form check -- hip pain Squat form check -- hip pain

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Thread: Squat form check -- hip pain

  1. #1
    Join Date
    Feb 2016
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    Default Squat form check -- hip pain

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    I would appreciate any feedback you can give on these squat sets. I have some mild hip pain, always on the lookout for form weakness.

    I'm working the weight back up after some setbacks, this is 295x5, 3 sets.

    Set 2/3

    Set 3/3

  2. #2
    Join Date
    Jun 2014
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    690

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    Hey Crema
    This isn't directed at you as much as it is to everyone that's reading this: If you're going to complain of pain, and believe it may be tied to technique, you have to be much more specific than "mild hip pain". Explaining where exactly you feel the pain, when, during what part of the ROM, how long you feel it for, etc. would be infinitely more helpful.

    That said, the issue I see with your squat is tied to your upper back/elbows.
    Get your chest up to set the upper back and pull the elbows down. Maintain that position as you descend by sending your ass back away from your feet and aiming your nipples between your knees. That's the "lean over" rather than literally trying to point your chest at the ground and allowing the upper back to round.
    Also, get consistently to depth. Some of these are really close and your last one was at parallel.
    You may try moving your stance wider a hair.
    Work on that stuff and let us know how it goes.

  3. #3
    Join Date
    Feb 2016
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    28

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    Thank you for the feedback. I'll need to reread the squat chapter to look for the upper back discussion. I think I'll go back down a bit in weight and work on not rounding the upper back.

    The hip pain is not only during the squat but comes and goes in everyday life, standing or walking. It is on the left side, right at the insertion point of the femur into the hip socket. I do tend to feel a dull ache there after a couple of sets of squats.

  4. #4
    Join Date
    Jun 2014
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    690

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    Two things to try for your next session...
    Get rid of the two-part descent. You're unlocking your knees. Stopping. Then starting the squat.
    Try a bit wider stance and make sure you're knees track out over your toes. You could be mashing something up in the hip. A little wider stance and getting the femurs out of the way may help.

  5. #5
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    Feb 2016
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    I didn't notice your post until after this lifting session today. My focus in these sets was on keeping the upper back straight and making sure to use proper Valsalva. I think I still have the two-part issue that you mention. Regarding the hip pain, I did not have any during the lifts but walking off the platform after the 3rd set, I had an ache where the femur goes into the hip socket on the left side, radiating down a bit.

    Set 1
    Set 2
    Set 3

  6. #6
    Join Date
    Jun 2014
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    690

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    I don't see any difference in stance between the second and third sets. Did you widen your stance much from the initial post?
    Your upper back/elbows are still looking rough. See how much the plates are spinning back and forth? You have to get the elbows pulled down. Maybe the bar is sitting high. Tough to tell from here. Shoot a set from behind next time at eye level and we'll take a look.

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