Squat Form Check 225

[Jeremy63]

I've ran the squat up from 95 to 225 here. I have hit a few snags with both adductor pain (lifting shoes solved this), and sharp pain in my upper thigh when hitting depth(widening out my stance and shoving my knees out more fixed this). Finally starting to feel like things are getting heavy again here, and I want to make sure I haven't picked up any bad habits along the way. Also wondering if the depth looks good here. I feel like I am going deep, but the video and the picture I have in my mind usually don't match up. Any input is appreciated. Thanks!

24 years old, 157 pounds

https://youtu.be/CskD5NLFA58

[heinz83]

Yep. That is how you squat.

[Maybach]

You are going TOO deep. See how your pelvis kind of "sags" through the last five inches? Your hamstrings are shortening and sticking you at the bottom.

Your stance is still too narrow. Widen it another like, six inches and keep your toes pointed out. "Bounce" off the adductors and hamstrings, don't "push" past them.

The pain in your upper thigh is probably just impingement of the soft tissue. This will also be fixed with the

[Satch12879]

Put your head between your shoulders at the top; right now you are slouching over and your upper back is flexed.

After you do that, lean over more to start. See your back angle at the bottom? That’s where you want it to start.

I think you can cut some depth, too.

[Maybach]

You are going TOO deep. See how your pelvis kind of "sags" through the last five inches? Your hamstrings are shortening and sticking you at the bottom.

Your stance is still too narrow. Widen it another like, six inches and keep your toes pointed out. "Bounce" off the adductors and hamstrings, don't "push" past them.

The pain in your upper thigh is probably just impingement of the soft tissue. This will also be fixed with the

"Fixed with the wider stance."

[Jeremy63]

Here's tonight's squat
https://youtu.be/tN7JkDEfmKM?si=9QoUYcM1ATd_7cWR

You are going TOO deep. See how your pelvis kind of "sags" through the last five inches? Your hamstrings are shortening and sticking you at the bottom.

Your stance is still too narrow. Widen it another like, six inches and keep your toes pointed out. "Bounce" off the adductors and hamstrings, don't "push" past them.

The pain in your upper thigh is probably just impingement of the soft tissue. This will also be fixed with the

This makes perfect sense. I now understand why my knees always came back at the bottom, and why I seemed to be getting beat up and stuck in the 220-225 range. I was completely killing the bounce by relaxing my hamstrings a bit at the bottom. I bet this is why my deadlift has been suffering too..

[Maybach]

You overcorrected just a tad: these verge on a little high. Split the difference and bring your stance in a hair.

[Jeremy63]

You overcorrected just a tad: these verge on a little high. Split the difference and bring your stance in a hair.

I tried this Monday night with 235 and felt decent. It did seem like a few of the reps were a bit high, and I haven't been feeling 100% this week, so I decided to do 235 again Wednesday night instead of adding 5 pounds.

On my last warm up set at 185 pounds, my left upper thigh started to scream at me again. It seems to be coming from either the upper sartorius or rectus femoris. It is a sharp pain that can be felt at the top of my thigh, and radiates about halfway down. I pushed forwards, and kept playing with my stance on all 3 of the work sets. It seems that the more I angle my feet apart and/or spread my feet apart, the better it is. Even after that it still hurt a fair amount at the bottom on all 3 sets. In the morning both legs were sore in that area, and I feel like I am moving a bit slower because of it. I've attached the warm up set where the pain first showed up, along with the last work set. I'm curious if you see anything in the warm up set that I did that could have triggered the pain. I don't feel like I did anything too out of the ordinary, and I'm kind of thinking maybe I was still a bit beat up from the last workout being that I haven't been getting a ton of sleep and my stomach has been off this week.

Here's the warm up set: https://youtube.com/watch?v=yFqqTayeI6Y

And here is my 3rd set. On the third rep I got the bar a bit too far forwards and got into my toes, hence why I stopped short on depth. https://youtu.be/BrIb2TLqAZE

Put your head between your shoulders at the top; right now you are slouching over and your upper back is flexed.

After you do that, lean over more to start. See your back angle at the bottom? That’s where you want it to start.

I think you can cut some depth, too.

Picking my head up as you said fixed the grip issues I was having from time to time, as well as makes my upper back feel much much tighter throughout the squat. Thanks for the tip!