Squat form check

[Futurestrength]

I would really appreciate any help. I have read, watched and listened to all of the material countless times; any glaring issues I have are not a result of ignorance, just stupidity.

I have read and compared so many other form checks before reluctantly adding mine, but I’m spinning my wheels at a low weight and The First Three Questions are all in order.

I first was going way too deep and not leaning over enough, staying too upright. After trying to correct that, then I was leaning over too much and wasn’t tight and rigid in the back.

This is me resetting and trying to find the balance. I’m wondering if I’m again now not leaning over enough? I know that when rising from the bottom, the back angle should change only slightly, but mine seems to be more exaggerated, and from reading other posts that seems to usually mean that the leaned over when rising is the correct back angle I should have been in sooner on the descent. Or is that my back is weak and I need to do a better job of staying more rigid on the way up?

And maybe the last rep might have been too high?

Im trying to push my butt back, chest down and knees out. I think I do good with rising with the hips, but I think I have a hard time consciously using my knees correctly, maybe need to push out more? I notice I tend to be able to push my right knee out easier than my left.

I do have a leg length discrepancy on my left side, but only 5mm. Not treated yet

I know I need to get a belt. I know I need to get a proper rack. I know I need coaching. I just got the shoes, and hoping to be able to at least get the basics down before the rest

I really would appreciate any help. Thank you

Squat form check - YouTube

[Mark Rippetoe]

These are all excessively deep, including the last one. Hips are moving correctly.

[Futurestrength]

These are all excessively deep, including the last one. Hips are moving correctly.

Thanks for the reply Mark, I appreciate it. I will cut my depth, I didn’t want to get the dreaded “ Do not post above-parallel squats on these forums” , but I obviously have some more learning to do on judging depth

I hope I’m lucky enough to get another form check next time as well

Have a nice day

[Maybach]

Your back oscillates back and forth between extension and flexion like three times throughout the set. Watch your hips and your upper back and note that at several points the are moving independently of each other.

That sharp jerk of your pelvis back at the beginning is you setting your back into extension, and this extension be present when unracking the bar and be maintained throughout the set. You appear to have some natural lumbar kyphosis, so this will take some conscious effort on your part.

As Rip said, don't go so deep: you are having to move your back into flexion to get to the depth you are aiming for, which allows your hamstrings and adductors to shorten.