Form Check - Squat

[Justin Shive]

I'm seeing some continued issues but I don't know how to fix them. What I'm seeing, likely missing more, my knees are shooting back (and coming in some?) as I come out of the hole and my hips increasingly shoot back as I fatigue, but I can't for the life of me figure out how to fix this at heavy weight. What adjustments can I make?

Set 1 - 280#

Rear Quarter

Side

(Set 2 failed early, I was worried about fatigue prior to this workout, programming issue I am correcting, so I completed a back off set for Set 3)

Set 3 - 250#

Rear Quarter

Side

[Mark Rippetoe]

Think for a second: is it possible to extend the knees with feet stuck to the floor and not have some backward hip movement?

[Justin Shive]

Think for a second: is it possible to extend the knees with feet stuck to the floor and not have some backward hip movement?

If I understand what you're getting at... Geometrically speaking, because of the fixed length of my leg segments, if my knee angle opens (extends) like in my video my hips must move backwards, and I note my back angle temporarily gets slightly more horizontal at the same time for balance.

[Justin Shive]

So what I think I'm doing is extending my knees a bit too quickly, which is causing my hips to go back more than they should instead of straight up. Essentially I think I may be near to what you're describing in the "There Will Be No Good Mornings" section of this article, Squat Mechanics | Mark Rippetoe, while not exactly. Maybe I'm misunderstanding what I'm seeing in my video. Maybe I should be cuing hip drive up better in my mind?

[Maybach]

These are like, a good inch too deep, maybe more.

The "shooting back" you are experiencing is at least partially the effect of the hamstrings having to "re tighten" as you move yourself back to the correct depth, where the movement properly resumes. Widen your stance a bit, slow your descent, and try to "bounce off" the hamstring tension instead of dive-bombing through it.

[Mark Rippetoe]

They are a little too deep, as Maybach observed, but other than that they are pretty good squats.